The Diary of a CEO: It’s Easy To Lose Weight, But Here’s Why You WON’T Do It!

In this episode of Dairy of a CEO with Steven Bartlett, I break down some of the most common mistakes that interfere with sleep, recovery, and daily energy.

We cover:

• Why poor sleep may be affecting your health and performance even when you think you’re getting enough sleep
• How morning light and other daily habits influence your body clock and nighttime sleep
• What melatonin actually does, when it may be useful, and why more is not necessarily better
• Simple ways to assess your sleep at home before turning to more advanced testing
• Why waking up exhausted despite getting enough hours of sleep may be a sign that something else is going on
• How sleep trackers can help—and when they can create more confusion than clarity
• Why efforts to optimize your health can sometimes become counterproductive

Our conversation extends well beyond sleep, covering topics including metabolic health, strength, longevity, weight loss, supplements, and behavior change.

There’s a wide range of topics discussed, with something for anyone interested in improving their health, performance, or quality of life.

Timestamps:

00:00:00 Why do you do what you do
00:03:58 What goals bring people to you?
00:07:50 Health anxiety and over-optimizing
00:08:53 Sleep disorders are a health crisis
00:10:49 Does sleep apnea disrupt sleep?
00:14:40 Why is sleep apnea so common?
00:15:37 Do I have a sleep issue?
00:18:47 Pros and cons of wearables
00:21:40 What causes a high resting heart rate?
00:22:08 Why is sleep getting worse?
00:23:18 Morning light and light pollution
00:25:36 How much does sound matter?
00:27:11 Best evidence-based sleep supplements
00:29:44 Do you recommend melatonin?
00:34:58 Is there a downside to coffee?
00:37:06 What mattress should I sleep on?
00:38:09 The real issue with screen time
00:47:28 Sleeping when you share a bed
00:49:08 Sleeping in new environments
00:49:54 Optimal temperature for sleep
00:55:54 Ads
00:57:52 Energy management for high performers
01:02:55 Steve's cholesterol results
01:07:26 Why healthy people can have an enlarged heart
01:10:40 Lowering cholesterol with lifestyle and medicine
01:14:15 Low vitamin D
01:17:02 Omega 3 and mercury levels
01:17:52 Exercise and the SAID principle
01:23:37 Use it or lose it with age
01:28:11 Ads
01:29:30 Is grip strength linked to mortality?
01:34:30 How to build muscle power
01:37:03 Does more exercise equal better?
01:41:36 What supplements do you take?
01:43:32 The best way to lose weight
01:51:01 Exercise and weight loss myths
01:53:08 The 54321 method for fat loss
01:54:45 Why am I not progressing?
01:56:27 Can AI create a workout plan?
02:00:43 What motivates people to change?
02:07:03 Are my goals bad?
02:09:20 What is worth doing if you might fail?

Quiz Links:

PSQI (Pittsburgh Sleep Quality Index)
ASSQ (Athlete Sleep Screening Questionnaire)
ESS (Epworth Sleepiness Scale)
STOP-BANG (Obstructive sleep apnea risk screener)
ISI (Insomnia Severity Index, PDF)