USA news on Youtube Jan 18 2019

Hi.

Dr. Minkoff here.

I want to talk about sleep.

If there's a "Holy Grail" of a happy productive life

it's probably getting enough quality sleep.

You've probably all experienced it.

You went to bed too late.

You got up too early.

You don't feel well.

You can't think straight.

You're not really in present time.

For some people their chronic weight gain

is because their body's chronically stressed

because they haven't been getting enough sleep.

They're having trouble on the job

because they haven't got enough sleep.

They're irritable because they haven't gotten enough sleep.

You can't exercise because you don't feel well

because you haven't got enough sleep.

You didn't get enough sleep and you exercise hard

and then you got sick.

So, on top of not getting up sleep,

now you're sick and your throat's scratchy

and like, "Oh no, no. I'm getting sick."

Okay?

So, these are all things

which, we're all stressed.

We're all busy.

We have to do something about it

but what I found is if I can manage my sleep

I can manage about anything else that I have to do

during the day.

Okay?

And you can track this.

You can have your phone that tracks it.

There's wristwatches that track it.

There's rings that track it

but if you track it,

what you find is you have to get a certain amount

of deep sleep and you have to get a certain amount

of REM sleep

and you can't wake up too many times during the night

or it messes it up.

And your sleep score will go down

and when your sleep score is good,

you feel good and when it's not,

you feel bad.

There's some things that you can do just to manage it.

Okay?

If you sleep in a room where there's a lot of lights on

you're not going to sleep as well.

So, it's good to have it dark.

Dark as you could get.

Blue lights are bad.

On your computer and on your phone

there's apps where you can get the light to be turned down

so that there's no blue light coming out.

That kind of gets the brain ready for the lights

or the Sun is down,

it's turning it down.

Electronics are a big factor for most people for sleep

So, if you sleep in a room with a

big screen TV and your phone next to you

and your computer on and all this electronic stuff,

your body is getting that 120 cycles per second all the time

vibration which causes a cortisol response.

It causes an adrenaline response

and it's not going to let your body totally relax.

So, an electronic free bedroom is really helpful.

If you want to try this,

an experiment is if you could do it.

There may be part of your electricity in your house

where you can turn off your bedroom.

You can turn off the electronics in your bedroom.

And if you can turn the electronics off in your bedroom,

the room feels completely different and you will find

that your body actually reaches a level of relaxation

that you're not normally used to.

So, these things can all be helpful.

The other thing is, is I think a set bedtime.

Go to bed at the same time every night.

Weekends, other times,

because it's really important.

Your body gets used to it.

It anticipates it.

You go to bed at 11:00.

You get up at 6:00 or 7:00.

Most people need between 7 and 8,

maybe 9 hours, whatever it is for you,

where you get the quality thing

and then your body gets in the routine

and it works well

and you get out of the routine

and it doesn't work very well.

I was just on a long trip.

I was somewhat jet-lagged.

It takes a while to get it back again

where it's like, okay now the body knows the routine.

The other thing that I found is

that you have to manage what you do

before you go to bed.

Okay?

My wife and I have an agreement that after 9 o'clock at night

we don't bring up any subjects

that are going to be stressful to each other.

Okay?

It's really important

because if we have something we don't agree on,

if we have a little tiff over something,

then neither one of us is gonna sleep very well.

So, it's just after 9 o'clock, okay that's it.

Everything is happy, nice, all good.

We don't watch super action movies before we go to sleep

because then we can't go to sleep.

Okay?

Adrenaline and cortisol.

So, the normal course of cortisol during the day

is real high in the morning .

The thing that wakes you up is a cortisol spike .

It goes a little bit down,

a little bit down, at night before you go to bed,

it's supposed to be lower.

If at 9 o'clock you turn on an action flick

and now your cortisol is up here

then it's going to take some hours for that thing to calm down

and your sleep isn't gonna be any good.

Your heart rate's gonna be high

and your body temperature isn't going to be right

and you're not going to be good.

So, these are things that you can manage.

Figure out, some people it's a warm bath.

Some people it's, "Hey, take some magnesium

"before you go to bed at night,"

because magnesium is a natural relaxant.

It reduces cortisol.

It gets things to calm down.

I take a scoop of this every night before I go to bed.

I have for years and years and years.

Because it's a natural relaxer.

Okay?

Many people as they age,

their hormones aren't quite right balanced

and their melatonin, which is a super important hormone

that has to do with sleep and brain antioxidant

and brain recovery, that most people that we measure

by the time they're like 40 years old,

their melatonin levels are too low.

Their body is not producing it

and in order to produce it, you need amino acids,

Perfect Amino, and you got to take something that's got melatonin.

And if you do,

you can help yourself get into a good pattern

so that you can actually go to bed,

sleep really well,

feel really good and then you can be very productive

in the next day.

Okay?

So, these are things that most people can work out.

The things I mentioned now are suggestions.

We'll do some more in-depth stuff on this

but this sort of gets your,

there's a hat to be worn.

It's a sleep hat.

Okay?

What temperature is your room?

What kind of blankets do you like?

Okay?

Do you want it quiet or do you need a noise machine?

That you work out for yourself these things

so that you can actually,

you put the hat on and you go into the routine

and the habit makes the thing happen.

Okay?

Healthy habits produce health.

Healthy sleep habits produce good sleep

and then you just don't deviate from it.

All my friends know

and my family knows that I go to bed at 11:15.

I go to bed at 11:15.

I don't care what's happening, I go to bed 11:15

because if I want to get up early

and do the things I like to do,

I have to get my sleep.

Okay?

So, figure out what your sleep hat is

and then wear the hat and that will create a habit

and you will be able to then get good sleep every night

get up in the morning, feel well and be productive.

Okay?

Hope this helps.

For more infomation >> Sleep Like Rip Van Winkle: Quality Sleep The Holy Grail of A Happy Productive Life - Duration: 7:06.

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Smoked Pork Butt Competition - Cured Vs. Uncured Pulled Pork Recipe - Duration: 14:05.

what is up everybody this is Lyle no hippie BBQ and I wanted to try curing a

pork butt so that's what we're going to be doing in this video what I might do

is buy another pork butt and cook it more traditionally take it into work and

have them try and see which one they like as far as curing pork butt or any

kind of meat there's an excellent web page on amazing ribs com I'm gonna leave

a link to that in the description and really if you want to know how much

Prague powder or cure salt number one that you need for any kind of meat you

enter in a few different things they don't tell you exactly how much you need

so run by there and take a look at it now as far as curing this goes really

all that you need is the prague powder number one and some kosher salt and

you're good to go I want mine to have a little bit more

flavor so we're going to be adding a few more things so the ingredients I have is

we have some prague powder number one and this is the brand I like it's Hoosier

Hill I'm gonna leave a link where you can buy this in the description below

we're going to be using some kosher salt now I'm using 1 cup of kosher salt this

should have about 2 cups but instead of using that I'm just using a seasoning

called Everglade seasoning and I'm using a cup of that as opposed to 2 cups of

the kosher salt I'm adding some brown sugar as well about 4 cinnamon sticks

and I don't know I just had some pickling spice laying around so we're

gonna throw about it there's about a quarter of a bottle left so we're gonna

throw that in and we have honey first thing I'm gonna do is I'm going to

add all these ingredients except for the honey and the Prague powder into a pot

we're gonna heat it up you really don't need to heat this up but I have some

cinnamon sticks need to kind of get activated so it'll also help the salt

the sugars dissolved a little bit more so we're gonna add this in and I'm

throwing it on the stove you know bringing it up too right before it

boiled and I'm shutting it down letting it cool off and then we're gonna get

this pork butt in with our honey and our Prague powder number one they're

bringing up to date I'll let that solution come to a boil on the stove

turn it down let it simmer for about ten minutes it's cooled down now I added

another gallon and a half of water so that's putting us at three total gallons

now we're gonna add our curing salt so our Prague powder number one our honey

we're going to stir this in now as far as the pork butt goes I did rinse that

off really good and I poked it with holes just to let the just to make sure

the cure kind of really got in there and it's gonna have a chance to sit in this

cure for four maybe five days before I smoked it so we're gonna get it in now

I'm in Colorado right so let's make sure this covers okay it does right now the

temperatures outside are anywhere between I don't know 20 to 30 degrees

this is gonna be in my garage we're gonna seal this up I'm gonna throw some

ice on top of it and that's where it's gonna sit everyday I will add more ice

on to it just to make sure that it stays at that temperature would well we should

be good to go I'll see you in four days here's what I'm gonna do this pork butt

is that a chance to cure for four days this is one that I just bought today I'm

gonna cook these exactly the same we're gonna take it into work and see what

people think so I don't always use binders on my pork butt but we're gonna

do it in this one and we're gonna do both of these exactly the same

we're gonna rub both of them down with this mustard and then season them up the

seasoning I have is just a recipe that I kind of threw together has all the

ingredients that you would be expecting for a pork rub okay so now that we have

these rub down we're gonna hit it with this seasoning that I just made up and

we're gonna be cooking this on my Weber 26 inch kettle grill with the slow into

your attachment all right so we have both of these rubbed down I have my

chimney starter rolling I cannot wait to see how this cured pork comes out as

opposed to this regular pulled pork it's been something I've been thinking about

for a while so this is definitely something I'm looking forward to I'm

gonna be adding more coals than what the slow and sear actually would ask for

because I'm at mile high and you need a little bit more coals to get things kind

of activated up in there so just go ahead and add these in all right so I'm

going to get my grill grate on here and get my pork and then we'll start cooking

so let's go ahead and get this pork butt on now as far as my fins go I have my

bottom vent about 3/4 of the way open and then I'll adjust my top vent as

needed to keep our temperature anywhere between 300 and 315 degrees

I'm not going with any water in the water pan we should be fine with all the

fat that's in this meat we shouldn't need any moisture in this so we've got

our top vent I'm gonna start off about halfway open and then we'll adjust our

temperature as needed I will have my vent over the pork so the

smoke kind of comes across that we're about two and a half hours in on this

cook I just added another lump of cherry wood if I didn't mention it earlier

that's what we're cooking with along with that charcoal and this cook is more

about the difference between a regular pulled pork and a cured pork but I've

never had cured pulled pork so I'm excited to see what people think about

it at work tomorrow we may not get back out here to this port tonight but what

my intentions are is we're gonna cook this until we get to around 180 190

degrees I'm gonna pull it in or pull it off the boat off the grill get it inside

and then tomorrow morning we will reheat it until we get to about a hundred and

or until we get to 200 degrees all right guys we got a little snow last night

into the morning what I did was I took that pork butt off of the smoker once it

hit about a hundred and fifty degrees wrapped it up got it in the oven with

some brown sugar butter a little bit of honey on it I'm gonna cook it until we

get to around 200 205 degrees I'm trying to get this into work by about 11

o'clock so I'll see you when I roll into the office my office right now I just

got these heated up to about 200 degrees normally I would like to let these rest

a while but it looks like people are hungry now so we're gonna get in and

instead of using my hands since this is still hot right here this is the pork

that was uncured over here this is our cured pork button some juice that was

left over from cooking it we're gonna pour a little bit this juice in here

and then mix it in so it may not need any barbeque sauce or anything to go

with this let me see if I can get in with my hands I may be a little too hot

still yeah it's a little too hot for me to get into with my hands so but I do

like the color of this one over here anyway I'm gonna shred all this stuff up

get them on different plates and see which of these pork butts people prefer

so we're up here at my office and I brought in some pork and I wanted to see

what people thought between a cured pulled pork butt and a regular pork butt I'm not

sure if they know but the raider pork butt is the cured one the lighter one

has regular before we get into that take a look at how cool it is work in this

office we're like this even though I plan on leaving but you know you got

dogs in the office I got another black one running around here somewhere but

Kimberly what do you think between the red and the NAM red one all right there

you go let's get over here to Lauren you know and then I'm not gonna pan on you

because you don't want to be on camera but what did you like between the two

all right so we got they had the same seasoning anyway so she likes on both

Peggy which would you like they have the same season anyway they're both safe

okay well she likes the red one or the cured one because she's and I'm just

gonna get it back of her head boom just so you know anyway

she likes the red one but the non red one because she thinks the red one is

too spicy even though I used the same spice for both anyway let me walk around

the office and if I could find more animals running amok and more people

that can get it give me some insight on what they like up here with Tim and he

is gonna tell me which one he likes between the I call it red and non red

but one is cured one is not cured which ones you like I like the maghreb all

right and what did you like more about the set a better flavor

okay so the red one where the cured one probably had more of that ham flavor

that which kind of led to more of that so the traditional pulled pork does have

more pork flavor well the other one has more of a ham flavor anyway thanks for

your input appreciate it no problem alright so like I mentioned we got all

different kind of random dogs walking around here there goes one here goes

another one great place to work anyway let's get on to some more people you

know what I'm up here with the owner of my company I've been working here since

2002 we're about to part ways everything but it's all good this is my boy right

here anyway rather than getting all emotional which ones you like between

the two hmm I devoured it so fast that I can tell you that it was satisfying both

were very alright which what did you like I have may have to go back for more

as you can tell there's not a lot left on either but my first reaction was I

liked the red that may be a bit more smoke a bit more spice than this side of

the plate is the same meat well the rib okay so the the cured pork butt was you

know cured for four days and a lot of spices and okay and things like that the

smoke was about the same and the seasoning on the outside was about the

same I'm trying to think if there's anything I put in that red one it was or

this cured one that was hotter but I am hear people say that they're tasting a

little bit more heat in that there was a little more my preference is more of the

heat although they were both like melting in my mouth as far as what I

would I not eat the other you know what I eat them both again absolutely I would

but I'm more of the spice kind of guy I did not put any sauce on him I saw that

yet sauce next to him not needed for me because the moistness that exists in

both these dishes well there you go Wow and by the way I mean I am gonna get

emotional thank you very much for I don't know 16 years it's weird I'm gonna

be back for more videos where I'm out of here anyway if you happen to be in the

Denver Metro area need a mortgage if I'm not here my boy Dave land and link to

the mortgage company's going to be in the description below

alert your boy thanks a lot appreciate it man alright guys just got back from

work and it looks like about 70% of the people like that cure pulled-pork more

than the traditional pulled pork and I'm gonna actually include myself in that as

well I didn't actually count up everybody but it looked like the cure

pulled pork was about a 70% favorite anyway this was a nice experiment I'm

not sure how often I'm gonna do it because it takes so much forethought you

know four days in advance to cure it but if you have time to do it this is

something that I definitely suggest that you give a try anyway I do appreciate

you guys stopping by no hippie BBQ Best Pulled Pork