The Human Optimization Project

Hosted ByMayo Clinic

Mayo Clinic Human Optimization Project
The bar for human performance is higher than it’s ever been. As a result, we all feel the need to do MORE. At the same time, we are becoming increasingly aware of the value of sleep, rest, recovery, and wellness. Accordingly, we also feel the need to do LESS. If you’re like most people, it can be challenging to reconcile this conflict of feeling the need to do MORE and LESS simultaneously, and that is likely contributing to high rates of burnout and decreased performance. So how do we reconcile these seemingly competing desires? That is where Human Optimization comes in. Human Optimization is the process of achieving more (however you define that for yourself) while simultaneously improving your wellness and well-being. Although it’s not easy, it’s certainly possible. Not only is it possible, but it is becoming increasingly essential. In this Mayo Clinic Talks Mini-Series, we are going to dive into the topic of Human Optimization and will focus on a few key areas including: exercise, nutrition, culture, emotional intelligence, and finding joy in all you do.

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Mayo Clinic Human Optimization Project 7: E7 Understanding Your Circadian Rhythm: The Foundation for Healthy, Quality Sleep

9 de abril de 2025 casimedicos The Human Optimization Project 00:41:46 0 Comments

Host: Christopher L. Camp, M.D.

Guest: Michael Howell, M.D.

You’ve likely heard of the concept of the “Circadian Rhythm,” but you may not fully understand it. Most people have no idea what their personal circadian rhythm is or how to determine it. Similarly, most of us don’t understand just how our circadian rhythm impacts our energy, sleep, mood, and productivity on a daily basis. Developing a better understanding of your circadian rhythm is a key to optimizing your health, energy, productivity, and joy. Our guest today is Dr. Michael Howell, who is a Sleep Medicine Physician at the University of Minnesota and an expert on all things related to the circadian rhythm.
 
In this episode, he is going to help us answer the following three big questions:
1-What is the circadian rhythm, and how does it affect human health?
2-Why do so many people struggle with sleep, and how can understanding the circadian rhythm help improve sleep quality?
3-What changes can the average person make to align their lifestyle with their natural circadian rhythm for better health and performance?
 

 

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:
Step 1: Find 2-30 friends who want to get better
Step 2: Choose your episodes (can be focused on specific themes or random)
Step 3: Listen to/watch the episodes
Step 4: Meet with your group to work through the provided discussion questions in the PDF for each episode, and feel free to add your own!
Step 5: Celebrate the fact that you are turning passive knowledge into action!

 

Discussion Questions for this Episode:

  1. Dr. Howell explains that the circadian rhythm impacts our sleep and our mood, productivity, appetite, and more. What aspects of your daily life do you notice are most affected when you feel «off» or out of sync?
  2. The concept of «social jet lag» describes when our lifestyle doesn’t match our natural circadian rhythm. How significant is your own «social jet lag» (e.g., the difference between your weekday and weekend wake-up times), and what consequences do you observe from it?
  3. The podcast highlights that morning light is the biggest external factor for resetting our internal clock. What practical steps could you take to increase your exposure, especially during darker seasons or if you’re a «night owl»?
  4. Dr. Howell suggests a thought experiment: if you could sleep later, guilt-free, in a perfect environment, what time would you naturally wake up? How does it compare to your current daily schedule?
  5. The episode discusses using tools like light therapy and very low dose melatonin to adjust your circadian rhythm. Which of these tools seems most feasible for you to try? What specific goal would you aim for?
  6. Dr. Howell claims that «the whole world would be better if we all took a nap.» Based on the advice (short power nap vs. 90-minute cycle), how might you optimize your napping habits, if at all?
  7. The phrase «How did you wake today?» is introduced as a way to assess overall well-being. Beyond just sleep, how would you describe «waking well» for yourself? What daily habits might contribute to or detract from that feeling?
  8. The podcast emphasizes that adjusting your circadian rhythm takes practice and intention, and your body will naturally try to revert to its equilibrium. What strategies for consistency and patience (e.g., small, gradual changes, understanding the «three days per hour» rule) resonate most with you for making lasting changes to your sleep habits?
  9. This episode discusses the benefits and problems with «sleeping in.» They suggest doing an experiment where you let your body sleep as late as it wants for a day, and then comparing your wake time for that day with your normal routine. Give this a try and report back to the group. How far off was your «sleep in» wake time from your normal wake time? What changes do you think you need to make based on this?

 

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
X: @MayoHumanOpProj
Instagram: @MayoHumanOpProj
YouTube: The Human Optimization Project – YouTube

Email: optimize@mayo.edu

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