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Prompt 1: Context Setup

You are an expert data extractor tasked with analyzing a podcast transcript. 
I will provide you with part 1 of 1 from a podcast transcript. 
I will then ask you to extract different types of information from this content in subsequent messages. Please confirm you have received and understood the transcript content.

Transcript section:
[00:00:00.800 --> 00:00:02.000] Hello, friends.
[00:00:02.000 --> 00:00:06.880] Today's episode is a special preview of our members-only podcast called The Alaquat.
[00:00:06.880 --> 00:00:09.280] You may be wondering what an Alaquat is.
[00:00:09.280 --> 00:00:13.680] Borrowed from the lab bench, an aliquot is a sample taken from a larger whole.
[00:00:13.680 --> 00:00:17.760] In the real world, this comes in the form of a personal allotment of reagents.
[00:00:17.760 --> 00:00:22.240] I found my fitness aliquot is something slightly different, if in spirit the same.
[00:00:22.240 --> 00:00:29.440] Alaquats are exclusive curated episodes for members, concentrating on the finest concepts in a single focus area.
[00:00:29.440 --> 00:00:41.120] These selections offer members an in-depth exploration of our comprehensive interview archives and my specialized QA series, enabling a deep dive into the wealth of knowledge we've accumulated.
[00:00:41.120 --> 00:00:47.600] Today's episode focuses on the science of sleep, but we cover many topics across the Alaquat series.
[00:00:47.600 --> 00:00:56.960] For example, we have episodes on whether supplements can enhance adaptations to exercise, on the minimum effective dose for muscle hypertrophy.
[00:00:56.960 --> 00:01:05.600] We have an aliquot on the fair examination of red light therapy, why berberine may be treating diseases of obesity, and so much more.
[00:01:05.600 --> 00:01:43.200] This special preview aloquat is all about the science of optimizing sleep, including how much sleep you actually need, how to use light exposure to optimize sleep, how air quality affects sleep, the optimal bedroom temperature, how diet composition affects slow wave sleep, how THC and caffeine affects sleep quality, why adequate sleep is essential for mitigating Alzheimer's disease risk, why nighttime heat may help optimize sleep and why I consider this a key part of my nightly routine, how music can enhance sleep quality if you listen to the right type, and more.
[00:01:43.520 --> 00:01:55.040] For a full timeline of this episode with time codes for each topic and access to the entire episode, head over to foundmyfitness.com forward slash alaquot.
[00:01:55.040 --> 00:01:59.440] That's A-L-I-Q-U-O-T, Alaquot.
[00:01:59.560 --> 00:02:07.640] If you are already a premium member, you can also find this entire episode with a timeline on your private podcast feed.
[00:02:07.640 --> 00:02:13.720] Now, let's dive into this special preview alaquot on the science of optimizing sleep.
[00:02:14.040 --> 00:02:18.120] I'm going to shift gears and talk about slow wave deep sleep.
[00:02:18.120 --> 00:02:23.480] So, let's dive into some lifestyle factors that may affect slow wave deep sleep.
[00:02:23.480 --> 00:02:31.880] Activities that increase brain energy consumption during wakefulness also can increase slow wave activity during subsequent sleep.
[00:02:31.880 --> 00:02:43.560] So, brain and body heating from warm baths and sauna use and from heavy exercise, from vigorous exercise result in increases in slow wave sleep.
[00:02:43.560 --> 00:03:05.000] So, acute exercise leads to small but significant effects on slow wave sleep, but large effects are found in highly fit individuals when the rate of energy expenditure is high rather than when total energy expenditure is high, possibly because the former is more strongly related to an increased body temperature.
[00:03:05.000 --> 00:03:14.360] So, keep in mind, the rate of energy expenditure during exercise refers to the speed at which energy is used while performing physical activity.
[00:03:14.360 --> 00:03:22.200] So, that's really what we're referring to when we talk about the rate of energy expenditure and that being important for slow wave sleep.
[00:03:22.200 --> 00:03:32.840] Whereas total energy expenditure represents more of a sum of all of the energy that's expended by an individual over a given period of time, like 24 hours.
[00:03:32.840 --> 00:03:38.520] And this really includes factors like basal metabolic rate, the thermic effect of food.
[00:03:38.520 --> 00:03:42.920] So, this is the energy required to digest, absorb, and metabolize food.
[00:03:42.920 --> 00:03:46.400] And it also includes then energy expended during exercise.
[00:03:46.400 --> 00:03:58.480] So, keep in mind, we're only discussing energy expended during exercise, and that being something that seems to be important for also affecting slow-wave deep sleep, not total energy expenditure.
[00:03:58.480 --> 00:04:00.800] I just don't want people to get confused.
[00:04:00.800 --> 00:04:03.520] So, let's dive into heating.
[00:04:03.520 --> 00:04:07.760] So, you know, there's heating, elevating core body temperature via exercise.
[00:04:07.760 --> 00:04:15.440] There's also elevating core body temperature through different heat modalities like hot baths and saunas, for example.
[00:04:16.080 --> 00:04:25.280] But heating via exercise stimulates ATP release and increases adenosine and signaling of sleep-regulating cytokines.
[00:04:25.280 --> 00:04:28.800] So, these include TNF-alpha, IL-1.
[00:04:28.800 --> 00:04:33.680] These are released from the periphery or from astrocytes in the brain.
[00:04:33.680 --> 00:04:35.520] So, let's talk about ATP release.
[00:04:35.520 --> 00:04:39.120] So, exercise increases the demand for energy in the body, right?
[00:04:39.120 --> 00:04:43.520] That leads to the production and release of adenosine triphosphate.
[00:04:43.520 --> 00:04:48.480] That's ATP, the major energy currency in the body.
[00:04:48.480 --> 00:04:56.560] So, ATP is a molecule that stores and provides energy for all the cellular processes, including muscle contractions.
[00:04:56.560 --> 00:05:06.400] Adenosine, so as ATP is being used or utilized during exercise, it breaks down into adenosine.
[00:05:06.400 --> 00:05:11.520] And adenosine is a neuromodulator that plays a role in promoting sleep.
[00:05:11.520 --> 00:05:27.920] So, accumulation of adenosine in the brain, particularly in the basal forebrain, is associated with increased sleep pressure that causes you to feel drowsy, sleepy, and it promotes the transition from wakefulness to sleep.
[00:05:27.920 --> 00:05:42.120] Sort of as a side note, caffeine is binding to adenosine receptors and essentially blunting the effect of adenosine, any adenosine that's still left over in the morning.
[00:05:42.120 --> 00:05:45.160] from binding to those receptors and causing you to feel sleepy.
[00:05:45.160 --> 00:05:58.440] And it's one of the reasons why you get that acute alertness effect from drinking caffeine because you're not then feeling that effect of adenosine, the impact of adenosine binding to those receptors.
[00:05:58.440 --> 00:06:11.160] So sleep regulating cytokines I mentioned also exercise stimulates the production of certain cytokines such as tumor necrosis factor alpha, that's also known as TNF-alpha or interleukin-1 or IL-1.
[00:06:11.160 --> 00:06:14.360] These are actually somnogenic cytokines.
[00:06:14.360 --> 00:06:16.840] They're involved in sleep regulation.
[00:06:16.840 --> 00:06:25.800] These cytokines are released from the periphery or from astrocytes, which is a type of glial cell in the brain, and they act on specific brain regions to promote sleep.
[00:06:25.800 --> 00:06:39.080] So TNF-alpha and IL-1 have both been shown to increase non-rapid eye movement sleep, non-REM sleep, which could be referring to deep restorative phases of sleep.
[00:06:39.080 --> 00:07:00.360] So in short summary of that, this section, you know, heating the body, particularly through exercise, which does stimulate the utilization, the release and utilization of ATP, which then breaks down into adenosine, and then that increases the signaling of the sleep-regulating cytokines as well, like TNF-alpha, IL-1.
[00:07:00.360 --> 00:07:08.040] These factors contribute to promoting feelings of drowsiness via the adenosine, these somnogenic cytokines.
[00:07:08.040 --> 00:07:11.720] They facilitate the transition from wakefulness to sleep.
[00:07:11.720 --> 00:07:17.200] So they potentially then improve overall sleep quality, also the deep sleep as well.
[00:07:17.520 --> 00:07:32.800] But it is important to know that exercising too close to bedtime might have the opposite effect due to the acute effects of the increased alertness and the increases in core body temperature without being able to cool down before going to bed.
[00:07:32.800 --> 00:07:40.880] So it's generally, I think, recommended to engage in exercise earlier in the day or just not right before bedtime.
[00:07:40.880 --> 00:07:52.160] So you want to at least do it a couple of hours before bedtime to allow the body to cool down, to promote more restful sleep, to allow the alertness in your brain to kind of calm down as well.
[00:07:52.400 --> 00:07:55.840] Of course, like any exercise is better than none.
[00:07:55.840 --> 00:08:03.520] But when we're talking about it in the context of sleep, it is better to try to not do it literally like right before you're going to go to bed.
[00:08:03.520 --> 00:08:06.160] So the effects of heat and exercise.
[00:08:06.160 --> 00:08:11.920] Let's talk about some very interesting effects that we've definitely discussed in the past.
[00:08:11.920 --> 00:08:21.760] Growth hormone and prolactin are two key hormones that are important in the regulation of slow wave activity.
[00:08:21.760 --> 00:08:30.720] Regular sauna use is probably one of the most powerful stimuli that increases both growth hormone and prolactin.
[00:08:30.720 --> 00:08:39.440] So growth hormone, the effects of sauna use on growth hormone levels really depend on many factors including duration, temperature, and frequency.
[00:08:39.440 --> 00:08:52.960] So for instance, two 20-minute sauna sessions at 80 degrees Celsius with 30 minutes of cooling period in between, can double growth hormone levels basically from their baseline.
[00:08:52.960 --> 00:09:05.800] On the other hand, two 15-minute sauna sessions at about 100 degrees Celsius, dry heat, separated by a 30-minute cooling period can cause a five-fold increase in growth hormone levels.
[00:09:06.120 --> 00:09:11.960] So, there's also a really remarked effect when you do sort of repeated sauna use.
[00:09:11.960 --> 00:09:17.320] So, repeated sauna use, for example, you do two one-hour sauna sessions at 80 degrees Celsius.
[00:09:17.320 --> 00:09:18.440] This is very, very high.
[00:09:18.520 --> 00:09:23.160] For seven days in a row, that leads to a 16-fold increase in growth hormone levels in men.
[00:09:23.160 --> 00:09:30.920] It's kind of just as a proof of principle example of how there is a dose-dependent effect of heat stress on growth hormone.
[00:09:30.920 --> 00:09:34.920] And that's something, again, that is temperature and duration-dependent.
[00:09:34.920 --> 00:09:45.320] I don't necessarily think it's good to do that much heat stress, that's pretty intense, but I just wanted to highlight the effect that sauna use does have on growth hormone levels.
[00:09:45.320 --> 00:09:52.360] The heightened growth hormone levels typically last a few, I would say, more like a couple hours after sauna use.
[00:09:52.360 --> 00:09:56.600] They release after about two hours, they start to go down close to baseline levels.
[00:09:56.600 --> 00:10:08.200] It's also kind of interesting that combining exercise with heat stress or sauna use may also increase growth hormone levels even further than when you just use, for example, sauna alone.
[00:10:08.200 --> 00:10:14.360] And mostly, it probably has to do with again your elevations in core body temperature going even higher than one alone, right?
[00:10:14.360 --> 00:10:15.960] So, let's talk about prolactin.
[00:10:15.960 --> 00:10:24.520] Prolactin in one study, men that use the sauna, they were in the sauna for an 80 degrees Celsius sauna until they felt exhausted.
[00:10:24.520 --> 00:10:28.440] They had a 10-fold increase in prolactin levels.
[00:10:28.440 --> 00:10:40.040] In another study, women who did a 20-minute dry sauna twice a week had a 510% increase in prolactin levels after each sauna session.
[00:10:40.040 --> 00:10:45.040] And similar to growth hormone, prolactin levels lasted for a couple of hours.
[00:10:44.360 --> 00:10:51.280] There are some other lifestyle factors in addition to sauna use, potentially even hot baths.
[00:10:51.680 --> 00:10:54.720] Again, something that is going to elevate core body temperature.
[00:10:54.720 --> 00:10:59.680] Exercise is one, so exercise can also increase both growth hormone and prolactin.
[00:10:59.680 --> 00:11:05.920] I don't know the exact quantitative numbers and how much, but they also do increase it.
[00:11:05.920 --> 00:11:10.960] And then sexual activity is another one that also increases prolactin.
[00:11:10.960 --> 00:11:18.080] So the effects of a growth hormone and prolactin also again affect slow wave deep sleep.
[00:11:18.080 --> 00:11:23.680] And so the idea is that doing these activities a couple of hours.
[00:11:23.920 --> 00:11:30.560] So you want to make sure you're not doing again right before bed because you want to allow your body time to cool down.
[00:11:30.880 --> 00:11:42.720] And if you get in the sauna literally like right before bed, you might still be really hot and you won't cool down unless you then, you know, perhaps get into a cold plunge or do a cold shower to cool down.
[00:11:42.720 --> 00:11:47.280] But doing it like, you know, a couple of hours before bedtime seems like a good time.
[00:11:47.280 --> 00:11:49.760] It's typically when I do my hot tubs.
[00:11:49.760 --> 00:11:55.120] I do a lot of hot tubs in the evening and I do them a couple of hours before I go to bed.
[00:11:55.120 --> 00:12:00.000] That's all, I think, super interesting stuff that we haven't talked about before.
[00:12:00.000 --> 00:12:08.880] Heating activates warm sensitive neurons in the hypothalamus that promote slow wave activity in response to increased core body temperature and skin temperature.
[00:12:08.880 --> 00:12:21.120] Yet again, another potential mechanism behind why sauna use, why hot baths, and even exercise, which elevates core body temperature, may promote slow wave deep sleep.
[00:12:21.120 --> 00:12:33.240] And then exercise combined with body cooling and warm baths combined, you know, with body cooling also may help again to promote slow wave activity in deep sleep.
[00:12:33.880 --> 00:12:41.560] So, let's talk about another aspect, another lifestyle factor that can also perhaps promote non-REM sleep.
[00:12:41.560 --> 00:12:43.960] This would be cognitive activity throughout the day.
[00:12:43.960 --> 00:12:46.520] So, what we're doing right now, learning.
[00:12:46.520 --> 00:12:50.600] Learning commonly leads to changes in non-REM sleep.
[00:12:50.600 --> 00:12:57.400] So, this increases spindles, hippocampal sharp wave ripples, and the EEG coherence.
[00:12:57.400 --> 00:13:04.360] Salient or repeated learning experiences additionally result in local enhancements of slow wave activity.
[00:13:04.360 --> 00:13:16.680] So, seeking out novel things that you're learning and then also having these repeated learning experiences, they're also really probably a beneficial thing for promoting slow wave sleep activity as well.
[00:13:16.680 --> 00:13:24.280] Meditation also, meditation practice has been shown to increase global slow wave sleep and sleep spindles.
[00:13:24.280 --> 00:13:34.920] And there's a variety of mechanisms that have been proposed for that, including they result from using dependent plasticity associated with mental training and focused attention.
[00:13:34.920 --> 00:13:41.800] So, the focused attention and the mental training that's involved in meditation seems to be an important component to that.
[00:13:41.800 --> 00:13:53.560] Meditation is also associated with increased theta EEG activity, so this is four to seven hertz, which commonly co-occurs with working memory and memory encoding.
[00:13:53.560 --> 00:14:01.240] So, going back to a little bit of the cognitive stimulation that we were talking about, learning, memory coding, these things are kind of interconnected.
[00:14:01.240 --> 00:14:10.600] That also may be important for sleep drive during wakefulness, and that could be associated with enhanced slow wave activity during subsequent sleep.
[00:14:10.920 --> 00:14:32.400] And then, there's some other things that I would say are there's less, it's less robust in terms of looking at the scientific literature, but there's a couple of studies you can find where scented oils, particularly using aromatherapy oil diffusers, lavender seems to be a big, a big one that may increase slow wave sleep.
[00:14:32.400 --> 00:14:41.440] For example, when using the oil diffuser safely during sleep, a couple of human studies have shown that it increases greater slow wave sleep.
[00:14:41.440 --> 00:14:46.880] In my opinion, not something I would start with, but still it's interesting to mention.
[00:14:47.200 --> 00:14:49.840] Now, let's talk a little bit about diet and sleep.
[00:14:49.840 --> 00:14:54.640] And we did, I know we have talked about this in one of the previous QA episodes.
[00:14:54.640 --> 00:14:56.240] I think I had mentioned one of them.
[00:14:56.240 --> 00:15:00.000] And if you go back to some of those episodes, it will be in one of those episodes.
[00:15:00.000 --> 00:15:03.040] There was a meta-analysis of 11 different studies.
[00:15:03.040 --> 00:15:06.720] These were eight crossover trial designs.
[00:15:06.720 --> 00:15:31.440] And there was pooled evidence to suggest that a low carbohydrate diet, basically ripe, so the last meal before bed, if that last meal being dinner, was a low carbohydrate diet ranging between 0 to 47 grams carbohydrate or comparing that to a higher carb diet, so 2 to 100 grams of carbohydrate.
[00:15:31.760 --> 00:15:41.200] Sorry, no, the 2 to 100 grams of carbohydrate were the low carbohydrate diet, and the 0 to 47 is like the ultra-low diet.
[00:15:41.200 --> 00:15:55.280] So both of those increased the slow wave sleep stage by about 8.5 minutes or 3.2% compared to a high carbohydrate meal before bed.
[00:15:55.280 --> 00:15:59.200] So I should differentiate these aren't people that are doing low-carb diets.
[00:15:59.200 --> 00:16:02.520] It was a single meal before bed.
[00:16:02.520 --> 00:16:18.040] So it seems as though if you want to try eating your last meal before bed, having that a more low-carb diet might help promote more slow wave sleep, at least according to a few studies.
[00:16:18.040 --> 00:16:25.160] There's some acute effects that having a high glycemic index right before bed.
[00:16:25.160 --> 00:16:27.640] So this would kind of be the opposite, right?
[00:16:27.960 --> 00:16:31.240] That could affect sleep latency.
[00:16:31.240 --> 00:16:32.840] So it's kind of a trade-off.
[00:16:32.840 --> 00:16:44.520] A high glycemic meal right before bed or four hours before bed, so this is dinner, like your high glycemic dinner, might cause people to get sleepy earlier.
[00:16:44.520 --> 00:16:53.720] So it decreases what's called sleep latency compared to people that were not eating a high carb or high glycemic indexed meal before bed.
[00:16:53.720 --> 00:17:02.440] But again, if you're looking to particularly increase slow wave sleep, that would be a low carbohydrate dinner.
[00:17:02.440 --> 00:17:08.520] That would be something to try to increase the slow wave sleep, not the high carb.
[00:17:08.520 --> 00:17:11.400] So there's different, if people are looking for different things, right?
[00:17:11.400 --> 00:17:14.360] Some people may have problems with sleep latency.
[00:17:15.480 --> 00:17:17.000] They might go to bed late.
[00:17:17.000 --> 00:17:32.200] And, you know, to be honest, I can see how that even also could affect slow wave sleep because if you have a person that consistently is going to bed at midnight or later, I mean, you're already missing out on some of that slow wave sleep because that's typically when it is occurring.
[00:17:32.200 --> 00:17:39.080] There's always little things to think about with these studies, and certainly, again, room for individualized variation.
[00:17:39.080 --> 00:17:43.480] There's a lot of personalized approaches that are important as well.
[00:17:43.480 --> 00:17:53.360] A higher carbohydrate meal before bed has also been shown to increase REM sleep compared to a lower carbohydrate meal before bed.
[00:17:53.360 --> 00:17:56.080] So, again, it's what are we looking for here?
[00:17:56.080 --> 00:18:00.880] Are we looking for increased REM decreasing sleep latency?
[00:18:00.960 --> 00:18:04.800] Are we looking for increasing the slow wave sleep?
[00:18:04.800 --> 00:18:11.120] And this is kind of a general phenomenon as well: higher carbohydrate intake.
[00:18:11.120 --> 00:18:18.320] So, when you are increasing your glycemic index, you're having a higher insulin response.
[00:18:18.320 --> 00:18:23.280] And there's an effect of insulin on tryptophan regulation.
[00:18:23.280 --> 00:18:28.640] So, tryptophan is an amino acid, it's an essential amino acid found in proteins.
[00:18:28.640 --> 00:18:41.760] It is transported into the brain, and when it gets into the brain, it can be then metabolized into serotonin, but also it can be metabolized then subsequently into melatonin in the pineal gland.
[00:18:41.760 --> 00:18:55.760] And so, in order for tryptophan to get into the brain, it has to go through a transporter, and it competes with other large neutral amino acids that are in plasma, and it's usually out-competed by them.
[00:18:55.760 --> 00:18:58.400] We've talked about this in the context of exercise.
[00:18:58.400 --> 00:19:08.720] So, exercise also will alleviate some of that competition because some of the, for example, branch-chain amino acids will be taking up into muscle, and this allows more tryptophan to get into the brain.
[00:19:08.720 --> 00:19:20.480] Well, post-prandial insulin secretion also triggers the peripheral uptake of the larger neutral amino acids, including some of the branched-chain amino acids.
[00:19:20.480 --> 00:19:26.480] And this then basically allows tryptophan to get into the brain more readily.
[00:19:26.480 --> 00:19:32.200] Once it's then in the brain, it can be converted into serotonin and then subsequently into melatonin.
[00:19:29.840 --> 00:19:33.640] It sits in the pineal gland.
[00:19:33.800 --> 00:19:42.520] So, this is another way in which a higher carbohydrate meal at any point of the day may cause sleepiness.
[00:19:42.520 --> 00:19:49.800] And probably many of you have experienced this during a time of the day when you don't want to, like lunchtime, right?
[00:19:49.800 --> 00:19:53.000] You get that postprandial tiredness and sleepiness.
[00:19:53.000 --> 00:19:56.360] Well, that really tightly correlates with a couple of factors.
[00:19:56.360 --> 00:20:06.280] One being the actual insulin response, and that is correlated to how much, you know, what the glycemic index of the meal was.
[00:20:06.280 --> 00:20:15.080] The other thing it corresponds to is the postprandial inflammatory response, which also can release somnogenic cytokines, which we talked about in the context of exercise.
[00:20:15.080 --> 00:20:17.240] So, that's also just something to keep in mind.
[00:20:17.240 --> 00:20:25.240] I think specifically the question was related to slow wave sleep, but I wanted to cover all the bases here because there are people that are interested in sleep latency.
[00:20:25.240 --> 00:20:27.240] There are people interested in REM sleep as well.
[00:20:27.240 --> 00:20:35.400] Interestingly, the quality of carbohydrate intake did not seem to affect different sleep stages.
[00:20:36.680 --> 00:20:42.760] Thanks for listening to this preview of the Alaquat episode featuring clips covering the science of optimizing sleep.
[00:20:42.760 --> 00:20:51.560] To listen to the full episode, you'll need to sign up to become a Found My Fitness Premium member at foundmyfitness.com forward slash alaquot.
[00:20:51.560 --> 00:20:55.560] That's A-L-I-Q-U-O-T, Alaquot.
[00:20:55.880 --> 00:21:04.840] In addition to almost weekly Alaquot episodes, you'll also get access to a live recorded monthly QA where I answer questions you submit.
[00:21:04.840 --> 00:21:13.400] You'll also get a bi-monthly science digest I send out where I summarize some of the most interesting science and health research of the week, as well as other perks.
[00:21:13.400 --> 00:21:15.440] People really love our membership.
[00:21:14.920 --> 00:21:18.800] If you are not subscribed to the Alaquot, you are really missing out.
[00:21:19.120 --> 00:21:36.000] Once again, you can listen to the rest of this Alaquat episode and get instant access to our backlog of more than 100 Alaquot episodes covering topics on sleep supplements and whether they work, what diet is best for reducing APOB, body recomposition, and more.
[00:21:36.000 --> 00:21:40.640] Sign up at foundmyfitness.com forward slash alaquot.
[00:21:40.640 --> 00:21:44.960] That's A-L-I-Q-U-O-T, Alaquat.
[00:21:45.280 --> 00:21:47.120] Hope to see you there.

Prompt 2: Key Takeaways

Now please extract the key takeaways from the transcript content I provided.

Extract the most important key takeaways from this part of the conversation. Use a single sentence statement (the key takeaway) rather than milquetoast descriptions like "the hosts discuss...". 

Limit the key takeaways to a maximum of 3. The key takeaways should be insightful and knowledge-additive. 

IMPORTANT: Return ONLY valid JSON, no explanations or markdown. Ensure:
- All strings are properly quoted and escaped
- No trailing commas
- All braces and brackets are balanced
Format: {"key_takeaways": ["takeaway 1", "takeaway 2"]}

Prompt 3: Segments

Now identify 2-4 distinct topical segments from this part of the conversation.

For each segment, identify:
- Descriptive title (3-6 words)  
- START timestamp when this topic begins (HH:MM:SS format)
- Double check that the timestamp is accurate - a timestamp will NEVER be greater than the total length of the audio
- Most important Key takeaway from that segment. Key takeaway must be specific and knowledge-additive.
- Brief summary of the discussion

IMPORTANT: The timestamp should mark when the topic/segment STARTS, not a range. Look for topic transitions and conversation shifts.

Return ONLY valid JSON. Ensure all strings are properly quoted, no trailing commas:
{
  "segments": [
    {
      "segment_title": "Topic Discussion", 
      "timestamp": "01:15:30",
      "key_takeaway": "main point from this segment",
      "segment_summary": "brief description of what was discussed"
    }
  ]
}

Timestamp format: HH:MM:SS (e.g., 00:05:30, 01:22:45) marking the START of each segment.

Prompt 4: Media Mentions

Now scan the transcript content I provided for ACTUAL mentions of specific media titles:

Find explicit mentions of:
- Books (with specific titles)
- Movies (with specific titles)  
- TV Shows (with specific titles)
- Music/Songs (with specific titles)

DO NOT include:
- Websites, URLs, or web services
- Other podcasts or podcast names

IMPORTANT: 
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- THE TIMESTAMP OF THE MEDIA MENTION IS IMPORTANT - DO NOT INVENT TIMESTAMPS AND DO NOT MISATTRIBUTE TIMESTAMPS
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- Timestamps are given as ranges, e.g. 01:13:42.520 --> 01:13:46.720. Use the EARLIER of the 2 timestamps in the range.

Return ONLY valid JSON. Ensure all strings are properly quoted and escaped, no trailing commas:
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Full Transcript

[00:00:00.800 --> 00:00:02.000] Hello, friends.
[00:00:02.000 --> 00:00:06.880] Today's episode is a special preview of our members-only podcast called The Alaquat.
[00:00:06.880 --> 00:00:09.280] You may be wondering what an Alaquat is.
[00:00:09.280 --> 00:00:13.680] Borrowed from the lab bench, an aliquot is a sample taken from a larger whole.
[00:00:13.680 --> 00:00:17.760] In the real world, this comes in the form of a personal allotment of reagents.
[00:00:17.760 --> 00:00:22.240] I found my fitness aliquot is something slightly different, if in spirit the same.
[00:00:22.240 --> 00:00:29.440] Alaquats are exclusive curated episodes for members, concentrating on the finest concepts in a single focus area.
[00:00:29.440 --> 00:00:41.120] These selections offer members an in-depth exploration of our comprehensive interview archives and my specialized QA series, enabling a deep dive into the wealth of knowledge we've accumulated.
[00:00:41.120 --> 00:00:47.600] Today's episode focuses on the science of sleep, but we cover many topics across the Alaquat series.
[00:00:47.600 --> 00:00:56.960] For example, we have episodes on whether supplements can enhance adaptations to exercise, on the minimum effective dose for muscle hypertrophy.
[00:00:56.960 --> 00:01:05.600] We have an aliquot on the fair examination of red light therapy, why berberine may be treating diseases of obesity, and so much more.
[00:01:05.600 --> 00:01:43.200] This special preview aloquat is all about the science of optimizing sleep, including how much sleep you actually need, how to use light exposure to optimize sleep, how air quality affects sleep, the optimal bedroom temperature, how diet composition affects slow wave sleep, how THC and caffeine affects sleep quality, why adequate sleep is essential for mitigating Alzheimer's disease risk, why nighttime heat may help optimize sleep and why I consider this a key part of my nightly routine, how music can enhance sleep quality if you listen to the right type, and more.
[00:01:43.520 --> 00:01:55.040] For a full timeline of this episode with time codes for each topic and access to the entire episode, head over to foundmyfitness.com forward slash alaquot.
[00:01:55.040 --> 00:01:59.440] That's A-L-I-Q-U-O-T, Alaquot.
[00:01:59.560 --> 00:02:07.640] If you are already a premium member, you can also find this entire episode with a timeline on your private podcast feed.
[00:02:07.640 --> 00:02:13.720] Now, let's dive into this special preview alaquot on the science of optimizing sleep.
[00:02:14.040 --> 00:02:18.120] I'm going to shift gears and talk about slow wave deep sleep.
[00:02:18.120 --> 00:02:23.480] So, let's dive into some lifestyle factors that may affect slow wave deep sleep.
[00:02:23.480 --> 00:02:31.880] Activities that increase brain energy consumption during wakefulness also can increase slow wave activity during subsequent sleep.
[00:02:31.880 --> 00:02:43.560] So, brain and body heating from warm baths and sauna use and from heavy exercise, from vigorous exercise result in increases in slow wave sleep.
[00:02:43.560 --> 00:03:05.000] So, acute exercise leads to small but significant effects on slow wave sleep, but large effects are found in highly fit individuals when the rate of energy expenditure is high rather than when total energy expenditure is high, possibly because the former is more strongly related to an increased body temperature.
[00:03:05.000 --> 00:03:14.360] So, keep in mind, the rate of energy expenditure during exercise refers to the speed at which energy is used while performing physical activity.
[00:03:14.360 --> 00:03:22.200] So, that's really what we're referring to when we talk about the rate of energy expenditure and that being important for slow wave sleep.
[00:03:22.200 --> 00:03:32.840] Whereas total energy expenditure represents more of a sum of all of the energy that's expended by an individual over a given period of time, like 24 hours.
[00:03:32.840 --> 00:03:38.520] And this really includes factors like basal metabolic rate, the thermic effect of food.
[00:03:38.520 --> 00:03:42.920] So, this is the energy required to digest, absorb, and metabolize food.
[00:03:42.920 --> 00:03:46.400] And it also includes then energy expended during exercise.
[00:03:46.400 --> 00:03:58.480] So, keep in mind, we're only discussing energy expended during exercise, and that being something that seems to be important for also affecting slow-wave deep sleep, not total energy expenditure.
[00:03:58.480 --> 00:04:00.800] I just don't want people to get confused.
[00:04:00.800 --> 00:04:03.520] So, let's dive into heating.
[00:04:03.520 --> 00:04:07.760] So, you know, there's heating, elevating core body temperature via exercise.
[00:04:07.760 --> 00:04:15.440] There's also elevating core body temperature through different heat modalities like hot baths and saunas, for example.
[00:04:16.080 --> 00:04:25.280] But heating via exercise stimulates ATP release and increases adenosine and signaling of sleep-regulating cytokines.
[00:04:25.280 --> 00:04:28.800] So, these include TNF-alpha, IL-1.
[00:04:28.800 --> 00:04:33.680] These are released from the periphery or from astrocytes in the brain.
[00:04:33.680 --> 00:04:35.520] So, let's talk about ATP release.
[00:04:35.520 --> 00:04:39.120] So, exercise increases the demand for energy in the body, right?
[00:04:39.120 --> 00:04:43.520] That leads to the production and release of adenosine triphosphate.
[00:04:43.520 --> 00:04:48.480] That's ATP, the major energy currency in the body.
[00:04:48.480 --> 00:04:56.560] So, ATP is a molecule that stores and provides energy for all the cellular processes, including muscle contractions.
[00:04:56.560 --> 00:05:06.400] Adenosine, so as ATP is being used or utilized during exercise, it breaks down into adenosine.
[00:05:06.400 --> 00:05:11.520] And adenosine is a neuromodulator that plays a role in promoting sleep.
[00:05:11.520 --> 00:05:27.920] So, accumulation of adenosine in the brain, particularly in the basal forebrain, is associated with increased sleep pressure that causes you to feel drowsy, sleepy, and it promotes the transition from wakefulness to sleep.
[00:05:27.920 --> 00:05:42.120] Sort of as a side note, caffeine is binding to adenosine receptors and essentially blunting the effect of adenosine, any adenosine that's still left over in the morning.
[00:05:42.120 --> 00:05:45.160] from binding to those receptors and causing you to feel sleepy.
[00:05:45.160 --> 00:05:58.440] And it's one of the reasons why you get that acute alertness effect from drinking caffeine because you're not then feeling that effect of adenosine, the impact of adenosine binding to those receptors.
[00:05:58.440 --> 00:06:11.160] So sleep regulating cytokines I mentioned also exercise stimulates the production of certain cytokines such as tumor necrosis factor alpha, that's also known as TNF-alpha or interleukin-1 or IL-1.
[00:06:11.160 --> 00:06:14.360] These are actually somnogenic cytokines.
[00:06:14.360 --> 00:06:16.840] They're involved in sleep regulation.
[00:06:16.840 --> 00:06:25.800] These cytokines are released from the periphery or from astrocytes, which is a type of glial cell in the brain, and they act on specific brain regions to promote sleep.
[00:06:25.800 --> 00:06:39.080] So TNF-alpha and IL-1 have both been shown to increase non-rapid eye movement sleep, non-REM sleep, which could be referring to deep restorative phases of sleep.
[00:06:39.080 --> 00:07:00.360] So in short summary of that, this section, you know, heating the body, particularly through exercise, which does stimulate the utilization, the release and utilization of ATP, which then breaks down into adenosine, and then that increases the signaling of the sleep-regulating cytokines as well, like TNF-alpha, IL-1.
[00:07:00.360 --> 00:07:08.040] These factors contribute to promoting feelings of drowsiness via the adenosine, these somnogenic cytokines.
[00:07:08.040 --> 00:07:11.720] They facilitate the transition from wakefulness to sleep.
[00:07:11.720 --> 00:07:17.200] So they potentially then improve overall sleep quality, also the deep sleep as well.
[00:07:17.520 --> 00:07:32.800] But it is important to know that exercising too close to bedtime might have the opposite effect due to the acute effects of the increased alertness and the increases in core body temperature without being able to cool down before going to bed.
[00:07:32.800 --> 00:07:40.880] So it's generally, I think, recommended to engage in exercise earlier in the day or just not right before bedtime.
[00:07:40.880 --> 00:07:52.160] So you want to at least do it a couple of hours before bedtime to allow the body to cool down, to promote more restful sleep, to allow the alertness in your brain to kind of calm down as well.
[00:07:52.400 --> 00:07:55.840] Of course, like any exercise is better than none.
[00:07:55.840 --> 00:08:03.520] But when we're talking about it in the context of sleep, it is better to try to not do it literally like right before you're going to go to bed.
[00:08:03.520 --> 00:08:06.160] So the effects of heat and exercise.
[00:08:06.160 --> 00:08:11.920] Let's talk about some very interesting effects that we've definitely discussed in the past.
[00:08:11.920 --> 00:08:21.760] Growth hormone and prolactin are two key hormones that are important in the regulation of slow wave activity.
[00:08:21.760 --> 00:08:30.720] Regular sauna use is probably one of the most powerful stimuli that increases both growth hormone and prolactin.
[00:08:30.720 --> 00:08:39.440] So growth hormone, the effects of sauna use on growth hormone levels really depend on many factors including duration, temperature, and frequency.
[00:08:39.440 --> 00:08:52.960] So for instance, two 20-minute sauna sessions at 80 degrees Celsius with 30 minutes of cooling period in between, can double growth hormone levels basically from their baseline.
[00:08:52.960 --> 00:09:05.800] On the other hand, two 15-minute sauna sessions at about 100 degrees Celsius, dry heat, separated by a 30-minute cooling period can cause a five-fold increase in growth hormone levels.
[00:09:06.120 --> 00:09:11.960] So, there's also a really remarked effect when you do sort of repeated sauna use.
[00:09:11.960 --> 00:09:17.320] So, repeated sauna use, for example, you do two one-hour sauna sessions at 80 degrees Celsius.
[00:09:17.320 --> 00:09:18.440] This is very, very high.
[00:09:18.520 --> 00:09:23.160] For seven days in a row, that leads to a 16-fold increase in growth hormone levels in men.
[00:09:23.160 --> 00:09:30.920] It's kind of just as a proof of principle example of how there is a dose-dependent effect of heat stress on growth hormone.
[00:09:30.920 --> 00:09:34.920] And that's something, again, that is temperature and duration-dependent.
[00:09:34.920 --> 00:09:45.320] I don't necessarily think it's good to do that much heat stress, that's pretty intense, but I just wanted to highlight the effect that sauna use does have on growth hormone levels.
[00:09:45.320 --> 00:09:52.360] The heightened growth hormone levels typically last a few, I would say, more like a couple hours after sauna use.
[00:09:52.360 --> 00:09:56.600] They release after about two hours, they start to go down close to baseline levels.
[00:09:56.600 --> 00:10:08.200] It's also kind of interesting that combining exercise with heat stress or sauna use may also increase growth hormone levels even further than when you just use, for example, sauna alone.
[00:10:08.200 --> 00:10:14.360] And mostly, it probably has to do with again your elevations in core body temperature going even higher than one alone, right?
[00:10:14.360 --> 00:10:15.960] So, let's talk about prolactin.
[00:10:15.960 --> 00:10:24.520] Prolactin in one study, men that use the sauna, they were in the sauna for an 80 degrees Celsius sauna until they felt exhausted.
[00:10:24.520 --> 00:10:28.440] They had a 10-fold increase in prolactin levels.
[00:10:28.440 --> 00:10:40.040] In another study, women who did a 20-minute dry sauna twice a week had a 510% increase in prolactin levels after each sauna session.
[00:10:40.040 --> 00:10:45.040] And similar to growth hormone, prolactin levels lasted for a couple of hours.
[00:10:44.360 --> 00:10:51.280] There are some other lifestyle factors in addition to sauna use, potentially even hot baths.
[00:10:51.680 --> 00:10:54.720] Again, something that is going to elevate core body temperature.
[00:10:54.720 --> 00:10:59.680] Exercise is one, so exercise can also increase both growth hormone and prolactin.
[00:10:59.680 --> 00:11:05.920] I don't know the exact quantitative numbers and how much, but they also do increase it.
[00:11:05.920 --> 00:11:10.960] And then sexual activity is another one that also increases prolactin.
[00:11:10.960 --> 00:11:18.080] So the effects of a growth hormone and prolactin also again affect slow wave deep sleep.
[00:11:18.080 --> 00:11:23.680] And so the idea is that doing these activities a couple of hours.
[00:11:23.920 --> 00:11:30.560] So you want to make sure you're not doing again right before bed because you want to allow your body time to cool down.
[00:11:30.880 --> 00:11:42.720] And if you get in the sauna literally like right before bed, you might still be really hot and you won't cool down unless you then, you know, perhaps get into a cold plunge or do a cold shower to cool down.
[00:11:42.720 --> 00:11:47.280] But doing it like, you know, a couple of hours before bedtime seems like a good time.
[00:11:47.280 --> 00:11:49.760] It's typically when I do my hot tubs.
[00:11:49.760 --> 00:11:55.120] I do a lot of hot tubs in the evening and I do them a couple of hours before I go to bed.
[00:11:55.120 --> 00:12:00.000] That's all, I think, super interesting stuff that we haven't talked about before.
[00:12:00.000 --> 00:12:08.880] Heating activates warm sensitive neurons in the hypothalamus that promote slow wave activity in response to increased core body temperature and skin temperature.
[00:12:08.880 --> 00:12:21.120] Yet again, another potential mechanism behind why sauna use, why hot baths, and even exercise, which elevates core body temperature, may promote slow wave deep sleep.
[00:12:21.120 --> 00:12:33.240] And then exercise combined with body cooling and warm baths combined, you know, with body cooling also may help again to promote slow wave activity in deep sleep.
[00:12:33.880 --> 00:12:41.560] So, let's talk about another aspect, another lifestyle factor that can also perhaps promote non-REM sleep.
[00:12:41.560 --> 00:12:43.960] This would be cognitive activity throughout the day.
[00:12:43.960 --> 00:12:46.520] So, what we're doing right now, learning.
[00:12:46.520 --> 00:12:50.600] Learning commonly leads to changes in non-REM sleep.
[00:12:50.600 --> 00:12:57.400] So, this increases spindles, hippocampal sharp wave ripples, and the EEG coherence.
[00:12:57.400 --> 00:13:04.360] Salient or repeated learning experiences additionally result in local enhancements of slow wave activity.
[00:13:04.360 --> 00:13:16.680] So, seeking out novel things that you're learning and then also having these repeated learning experiences, they're also really probably a beneficial thing for promoting slow wave sleep activity as well.
[00:13:16.680 --> 00:13:24.280] Meditation also, meditation practice has been shown to increase global slow wave sleep and sleep spindles.
[00:13:24.280 --> 00:13:34.920] And there's a variety of mechanisms that have been proposed for that, including they result from using dependent plasticity associated with mental training and focused attention.
[00:13:34.920 --> 00:13:41.800] So, the focused attention and the mental training that's involved in meditation seems to be an important component to that.
[00:13:41.800 --> 00:13:53.560] Meditation is also associated with increased theta EEG activity, so this is four to seven hertz, which commonly co-occurs with working memory and memory encoding.
[00:13:53.560 --> 00:14:01.240] So, going back to a little bit of the cognitive stimulation that we were talking about, learning, memory coding, these things are kind of interconnected.
[00:14:01.240 --> 00:14:10.600] That also may be important for sleep drive during wakefulness, and that could be associated with enhanced slow wave activity during subsequent sleep.
[00:14:10.920 --> 00:14:32.400] And then, there's some other things that I would say are there's less, it's less robust in terms of looking at the scientific literature, but there's a couple of studies you can find where scented oils, particularly using aromatherapy oil diffusers, lavender seems to be a big, a big one that may increase slow wave sleep.
[00:14:32.400 --> 00:14:41.440] For example, when using the oil diffuser safely during sleep, a couple of human studies have shown that it increases greater slow wave sleep.
[00:14:41.440 --> 00:14:46.880] In my opinion, not something I would start with, but still it's interesting to mention.
[00:14:47.200 --> 00:14:49.840] Now, let's talk a little bit about diet and sleep.
[00:14:49.840 --> 00:14:54.640] And we did, I know we have talked about this in one of the previous QA episodes.
[00:14:54.640 --> 00:14:56.240] I think I had mentioned one of them.
[00:14:56.240 --> 00:15:00.000] And if you go back to some of those episodes, it will be in one of those episodes.
[00:15:00.000 --> 00:15:03.040] There was a meta-analysis of 11 different studies.
[00:15:03.040 --> 00:15:06.720] These were eight crossover trial designs.
[00:15:06.720 --> 00:15:31.440] And there was pooled evidence to suggest that a low carbohydrate diet, basically ripe, so the last meal before bed, if that last meal being dinner, was a low carbohydrate diet ranging between 0 to 47 grams carbohydrate or comparing that to a higher carb diet, so 2 to 100 grams of carbohydrate.
[00:15:31.760 --> 00:15:41.200] Sorry, no, the 2 to 100 grams of carbohydrate were the low carbohydrate diet, and the 0 to 47 is like the ultra-low diet.
[00:15:41.200 --> 00:15:55.280] So both of those increased the slow wave sleep stage by about 8.5 minutes or 3.2% compared to a high carbohydrate meal before bed.
[00:15:55.280 --> 00:15:59.200] So I should differentiate these aren't people that are doing low-carb diets.
[00:15:59.200 --> 00:16:02.520] It was a single meal before bed.
[00:16:02.520 --> 00:16:18.040] So it seems as though if you want to try eating your last meal before bed, having that a more low-carb diet might help promote more slow wave sleep, at least according to a few studies.
[00:16:18.040 --> 00:16:25.160] There's some acute effects that having a high glycemic index right before bed.
[00:16:25.160 --> 00:16:27.640] So this would kind of be the opposite, right?
[00:16:27.960 --> 00:16:31.240] That could affect sleep latency.
[00:16:31.240 --> 00:16:32.840] So it's kind of a trade-off.
[00:16:32.840 --> 00:16:44.520] A high glycemic meal right before bed or four hours before bed, so this is dinner, like your high glycemic dinner, might cause people to get sleepy earlier.
[00:16:44.520 --> 00:16:53.720] So it decreases what's called sleep latency compared to people that were not eating a high carb or high glycemic indexed meal before bed.
[00:16:53.720 --> 00:17:02.440] But again, if you're looking to particularly increase slow wave sleep, that would be a low carbohydrate dinner.
[00:17:02.440 --> 00:17:08.520] That would be something to try to increase the slow wave sleep, not the high carb.
[00:17:08.520 --> 00:17:11.400] So there's different, if people are looking for different things, right?
[00:17:11.400 --> 00:17:14.360] Some people may have problems with sleep latency.
[00:17:15.480 --> 00:17:17.000] They might go to bed late.
[00:17:17.000 --> 00:17:32.200] And, you know, to be honest, I can see how that even also could affect slow wave sleep because if you have a person that consistently is going to bed at midnight or later, I mean, you're already missing out on some of that slow wave sleep because that's typically when it is occurring.
[00:17:32.200 --> 00:17:39.080] There's always little things to think about with these studies, and certainly, again, room for individualized variation.
[00:17:39.080 --> 00:17:43.480] There's a lot of personalized approaches that are important as well.
[00:17:43.480 --> 00:17:53.360] A higher carbohydrate meal before bed has also been shown to increase REM sleep compared to a lower carbohydrate meal before bed.
[00:17:53.360 --> 00:17:56.080] So, again, it's what are we looking for here?
[00:17:56.080 --> 00:18:00.880] Are we looking for increased REM decreasing sleep latency?
[00:18:00.960 --> 00:18:04.800] Are we looking for increasing the slow wave sleep?
[00:18:04.800 --> 00:18:11.120] And this is kind of a general phenomenon as well: higher carbohydrate intake.
[00:18:11.120 --> 00:18:18.320] So, when you are increasing your glycemic index, you're having a higher insulin response.
[00:18:18.320 --> 00:18:23.280] And there's an effect of insulin on tryptophan regulation.
[00:18:23.280 --> 00:18:28.640] So, tryptophan is an amino acid, it's an essential amino acid found in proteins.
[00:18:28.640 --> 00:18:41.760] It is transported into the brain, and when it gets into the brain, it can be then metabolized into serotonin, but also it can be metabolized then subsequently into melatonin in the pineal gland.
[00:18:41.760 --> 00:18:55.760] And so, in order for tryptophan to get into the brain, it has to go through a transporter, and it competes with other large neutral amino acids that are in plasma, and it's usually out-competed by them.
[00:18:55.760 --> 00:18:58.400] We've talked about this in the context of exercise.
[00:18:58.400 --> 00:19:08.720] So, exercise also will alleviate some of that competition because some of the, for example, branch-chain amino acids will be taking up into muscle, and this allows more tryptophan to get into the brain.
[00:19:08.720 --> 00:19:20.480] Well, post-prandial insulin secretion also triggers the peripheral uptake of the larger neutral amino acids, including some of the branched-chain amino acids.
[00:19:20.480 --> 00:19:26.480] And this then basically allows tryptophan to get into the brain more readily.
[00:19:26.480 --> 00:19:32.200] Once it's then in the brain, it can be converted into serotonin and then subsequently into melatonin.
[00:19:29.840 --> 00:19:33.640] It sits in the pineal gland.
[00:19:33.800 --> 00:19:42.520] So, this is another way in which a higher carbohydrate meal at any point of the day may cause sleepiness.
[00:19:42.520 --> 00:19:49.800] And probably many of you have experienced this during a time of the day when you don't want to, like lunchtime, right?
[00:19:49.800 --> 00:19:53.000] You get that postprandial tiredness and sleepiness.
[00:19:53.000 --> 00:19:56.360] Well, that really tightly correlates with a couple of factors.
[00:19:56.360 --> 00:20:06.280] One being the actual insulin response, and that is correlated to how much, you know, what the glycemic index of the meal was.
[00:20:06.280 --> 00:20:15.080] The other thing it corresponds to is the postprandial inflammatory response, which also can release somnogenic cytokines, which we talked about in the context of exercise.
[00:20:15.080 --> 00:20:17.240] So, that's also just something to keep in mind.
[00:20:17.240 --> 00:20:25.240] I think specifically the question was related to slow wave sleep, but I wanted to cover all the bases here because there are people that are interested in sleep latency.
[00:20:25.240 --> 00:20:27.240] There are people interested in REM sleep as well.
[00:20:27.240 --> 00:20:35.400] Interestingly, the quality of carbohydrate intake did not seem to affect different sleep stages.
[00:20:36.680 --> 00:20:42.760] Thanks for listening to this preview of the Alaquat episode featuring clips covering the science of optimizing sleep.
[00:20:42.760 --> 00:20:51.560] To listen to the full episode, you'll need to sign up to become a Found My Fitness Premium member at foundmyfitness.com forward slash alaquot.
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