This episode of Core Conversations features guest Mark Basil, an exercise physiologist and owner of Optimum Fitness, discussing the science of sleep and its profound impact on health. Together with host Robbie Harmon, they explore the stages of sleep, how it affects hormones, mood, immunity, metabolism, and mental health, and provide practical strategies for improving sleep hygiene. The conversation emphasizes that sleep is not a luxury but a biological necessity—on par with food and water—for physical recovery, emotional resilience, and cognitive performance. Mark shares actionable advice, such as creating a routine, managing light exposure, nutrition choices, and exercise timing, to help listeners unlock their body’s innate health potential through better rest. Key Themes & Takeaways Sleep as Essential Health Lack of sleep increases risk for depression, anxiety, heart disease, and poor cognitive functionQuality rest boosts immunity, mood, and willpower The Science of Sleep Cycles Four stages (N1, N2, N3 deep sleep, and REM) serve distinct roles in healing, memory, and restorationDeep and REM sleep are especially crucial for learning, mood, and physical recovery Hormones & Mental Health Sleep replenishes serotonin and dopamine more effectively than antidepressantsSleep deprivation independently drives anxiety and depression Sleep Hygiene – The “Seven Big Rocks” Bed by 10:30 PMConsistent routineCool, dark, quiet environmentDaily exerciseAvoid stimulantsAvoid eating close to bedtimeLimit bright lights/screens before sleep Nutrition & Supplements Magnesium, potassium, calcium, pistachios, and herbal teas can support sleepCaution with melatonin—often misused and potentially harmful Practical Tools & Myths Avoid snooze button—it increases grogginessWhite/ambient noise is fine, but avoid stimulating soundsA hot shower before bed helps by triggering a cooling effect LISTEN/WATCH/SUBSCRIBE TO THE “CORE CONVERSATIONS” PODCAST: *Apple Music - https://podcasts.apple.com/us/podcast/core-conversations/id1821262471 *Spotify - https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp https://open.spotify.com/show/1i7fNwe4tEvmFx4UlNmOhp?si=4ff6be6ad19a40e4 *YouTube Podcasts - https://www.youtube.com/@ampelis_life/podcasts *Amazon Music Podcasts - https://music.amazon.com/podcasts/7a1be775-230d-470f-a8d1-10b309929a78/core-conversations *iHeartRadio Podcasts - https://www.iheart.com/podcast/269-core-conversations-281496032/ *Audible - Coming Soon CONNECT WITH CORE CONVERSATIONS: *PRE-ORDER CORE7 - http://GetCore7.com *Website - https://www.ampelis.org/nutrition *Instagram - https://www.instagram.com/core7.by.ampelis/ *TikTok - https://www.tiktok.com/@core_conversations *YouTube - https://www.youtube.com/@ampelis_life/podcasts *Facebook - https://www.facebook.com/profile.php?id=61555932353295 *Threads - https://www.threads.com/@core7.by.ampelis *X - https://x.com/ampelis_life *Email for general messages - core7conversations@gmail.com *Collab with us - core7conversations@gmail.com *Sponsor Us - core7conversations@gmail.com CONNECT WITH GUESTS: *Robbie Harmon -https://www.instagram.com/robbieharmon/ or https://www.linkedin.com/in/robert-harmon-6b600a3/ PRODUCTION CREDITS: Recorded at Mindset Content Creation Studios Produced by Tommy Moore Brought to you by Vodcasts by Tommy Moore Presents - https://www.instagram.com/vodcasts_by_tommymoore/ HASHTAGS #ampelis #core7 #nutrition #coreconversations #podcast #robbieharmon #tannafox #lonhenderson #kimstoddard #tommymoorepresents #moorefamilymediamanagement #tommymoore KEYWORDS Ampelis, Ampelis Life, Core Conversations, CORE7 Nutritional Supplement, Nutrition, Supplements, Health, Fitness, Mental Health, Neuroplasticity, Robbie Harmon, Lon Henderson, Tanna Fox, Kim Stoddard, Live Right Nutrition, Tommy Moore, Tommy Moore Presents, Mindset Content Creation Studios
