Episode 27

Top 10 tips for great sleep (plus bonus tip) - Ep 27

Published on: 5th May, 2023

Are you tired of tossing and turning at night, struggling to get a good night's sleep? Look no further! In this video, I'll be sharing my top 10 sleep tips that can help you get the restful and rejuvenating sleep you need. From creating a relaxing bedtime routine to establishing a sleep schedule, we'll cover all the basics. We'll also dive into the benefits of relaxation techniques, avoiding big meals before bed, and incorporating supplements like melatonin. And don't miss my bonus tip - hot showers before bed - that has helped me enormously in achieving better quality sleep. Say goodbye to sleepless nights and hello to restful, restorative sleep with these top 10 sleep tips!

Sleep is incredibly powerful and potent and is our main source of autophagy, healing and repair, organising our memories and learning. Poor sleep will worsening your physical health, mental health, can lead to weight gain through hormonal changes like Leptin and Gherkin, and poor sleep has been proven to lower life expectancy!

_Welcome to The Meat Medic Podcast. I'm your host Dr Suresh Khirwadkar. I'm a GP and Lifestyle Physician and I'm a practicing carnivore. I've had great success myself and with patients by following a carnivore diet, and want to spread the word about how to achieve optimal health through diet, nutrition and lifestyle changes._


Time Stamps

00:00 Intro

00:18 Create a sleep schedule

00:58 Create a relaxing bed time routine

01:25 Create a comfortable sleep environment

01:58 Limit caffeine, alcohol and nicotine

02:54 Avoid large meals before bedtime

03:29 Limit screen time

04:17 Exercise Regularly

04:45 Manage your stress

05:16 Sleep supplements

05:55 Professional Help

06:51 Bonus Tip


‼️eBook and health courses available:

How to start a carnivore diet: 30 day challenge

Metabolic Syndrome and how to fix it

Insulin Resistance and how to cure it


https://drsuresh.teachable.com


💻 New website coming soon:

https://themeatmedic.com


🎧 Community:

Discord server available: https://discord.gg/vWPYQhn8B8


Support this channel:

If you want to support this channel and my podcast, and help me to continue spreading the message about the benefits of a proper diet by sharing, liking, commenting and subscribing, and please consider becoming a valued patreon member.

https://themeatmedic.com/member


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🤩 Social

Website and booking info: https://drsuresh.com.au

Facebook: @drsureshkhirwadkar

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Link Tree: https://linktr.ee/drsureshkhirwadkar


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_Do you have a story to share about your health, or success story losing weight or following a low carb / keto / carnivore diet? Please get in touch by social media or book to come on to my podcast at https://themeatmedic.com/booking_


Disclaimer

All health advice is general in nature and is not intended to be individualized health advice. Always see your personal doctor if you are concerned about your health


Any reference to drugs or drug taking is strictly for educational purposes only and does not encourage the use of illicit or illegal substances.


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#themeatmedic #drsuresh #medicaladvice #lifestyle #carnivore #lowcarb #keto #fyp #dyor #diet #dietaryadvice #meat #carnivorediet

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About the Podcast

The Meat Medic Podcast
Optimising physical and mental health through optimum diet, nutrition and lifestyle
Welcome to The Meat Medic Podcast. I'm your host Dr Suresh Khirwadkar. I'm a GP, Board Certified Lifestyle Physician and Functional Doctor. I help my patients improve their health by focussing on diet, nutrition and other lifestyle changes, and I made this podcast to reach more people and share how to become masters of their own health.

In this podcast we discuss all things related to diet and nutrition and how you can improve your physical and mental health by following the key principles of healthy living.

All of the information is thoroughly researched by myself, as well as drawing on over 20 years of experience and training. I am a Specialist GP as well as a Board Certified Lifestyle Physician, and I have quite extensive training in nutrition having studies with ASLM, IBLM, ACNEM and Diet Doctor.

I work extensively with diet and nutrition in my practice, and use it to help people with a vast array of issues. My focus is on holistic care, preferring to avoid medication prescriptions where possible and instead utilising lifestyle interventions to restore health and balance.

My real passion though is helping people to help themselves. I'm a huge believer in educating my patients and empowering them to prevent and treat chronic diseases themselves. My goal is to get to the point where my patients never actually need me.

Then my job is done.
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About your host

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Suresh Khirwadkar

Born and raised in England, UK, I knew from an early age I wanted to be a doctor. I wanted to help people, and heal them, and I was naturally attracted to General Practice - Primary Care. I attended medical school in England and after graduating did my early house jobs and registrar training in England as well. I was lucky enough to learn under some amazing doctors who taught me a great deal about treating patients in the right way, how to listen and learn from them, and how to actually try to understand disease processes and how the human body worked rather than just rely on guidelines to direct how I treated people. I am truly blessed that they also instilled in me a desire to treat people without medications, and to actually reduce and stop medications where possible, which unfortunately is not common in the medical profession.

I later moved to Australia with my wife and then 1 daughter (now I have 3 and another on the way as well).

I was already a Specialist GP when I moved, but now I'm also a Board Certified Lifestyle Physician. As well as further training in areas like skin cancer and mental health, I also have quite extensive extra training in nutrition having studied with ASLM, IBLM, ACNEM and Diet Doctor.

As a GP I see people with all sorts of issues, some acute, some chronic. My primary focus is on chronic disease, and really on preventative care where possible. I run dedicated functional health and lifestyle medicine clinics for my patients, and often see people who have 'medical unexplained symptoms', difficult diagnoses, or those who unfortunately have become disillusioned with the medical system and are seeking something different.

I like to fully explore my patients' symptoms, not just their diagnoses, as often links can be made with their other conditions, and a common source can then be identified. In my experience, this is almost always diet and nutrition related, often from eating exactly what the mainstream medical profession and government tells them eat, yet people are sick of being sick.

I work extensively with low carb nutrition in my usual practice, and it use to help people with a vast array of issues, and my focus is on holistic care, preferring to avoid medication prescriptions where possible and instead utilizing lifestyle interventions.

My real passion though is helping people to help themselves. I'm a huge believer in educating my patients and empowering them to prevent and treat chronic diseases themselves. My goal is to get to the point where my patients never actually need me. Then my job is done.

I'm excited to share that as well as my in-hours face to face consulting, I'm now also offering out of hours video consults for Lifestyle / Functional Medicine consults, as well as psychotherapy and counselling.
https://linktr.ee/drsureshkhirwadkar for details