The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [196]
The first thing I tried was aerobic exercise. It didn’t help. Early awakening was just as common after a day with exercise as after a day without exercise. I tried eating cheese in the evening. It didn’t help. I tried several more possible remedies. None helped. After several years, I ran out of things to try. All my ideas about what might help had proved wrong.
Yet I managed to make progress. For unrelated reasons, I changed my breakfast from oatmeal to fruit. A few days later, I started waking up too early every morning instead of half the time. The problem was now much worse. This had never happened before. I recorded the breakfast change on the same piece of paper I used to keep track of my sleep, so the correlation was easy to see. To make sure the correlation reflected causality, I went back and forth between fruit and oatmeal. The results showed it was cause and effect. Fruit for breakfast caused more early awakening than oatmeal for breakfast. After ten years when nothing I’d done had made a difference, this was a big step forward. I eventually figured out that any breakfast made early awakening more likely. A long experiment confirmed this. The best breakfast was no breakfast.
I was less surprised than you might think. I knew that in a wide range of animals, including rats, a laboratory result called anticipatory activity is well established. If you feed a rat every day at the same time, it will become active about three hours earlier. If you feed it at noon, it will become active about 9 A.M. I had been eating breakfast at about 7 A.M. and waking up about 4 A.M. I had essentially found that humans were like other animals in this regard.
Not eating breakfast reduced early awakening but didn’t eliminate it. In the following years, self-experimentation taught me more about what caused it. By accident, I found that standing helped. If I stood more than eight hours in a day, I slept better that night. That wasn’t practical—after trying to stand that much for several years, I gave up—but the realization helped me make another accidental discovery 10 years later: standing on one leg to exhaustion helps. If I do this four times (left leg twice, right leg twice) during a day, even in the morning, I sleep much better that night. More recently, I’ve found that animal fat makes me sleep better.
Both effects are dose-dependent. I can get great sleep if I stand enough and great sleep if I eat enough animal fat.
How much animal fat is “enough”? I’ve just started trying to figure this out using pig fat, which I consume in a cut called pork belly (the part of the pig used for bacon). I found that 150 grams of pork belly had a little effect; 250 grams of pork belly had a much clearer effect. The effect seems to get larger with more pork belly (e.g., 350 grams). Because pork belly may be more than 90% fat by calories (there is great variation from one piece to the next), it’s a lot of calories of fat to get the maximum possible effect. I need to burn a lot of calories per day to make that many calories easy to eat, but it’s in some respects more convenient than standing on one foot.
Acne and sleep were my first self-experimental topics. Later I studied mood, weight control, and the effects of omega-3 on brain function. I learned that self-experimentation has three uses:
1. To test ideas. I tested the idea that tetracycline helps acne. I tested ideas about how to sleep better. And I’ve tested ideas derived from surprises. A few years ago, while trying to put on my shoes standing up, I realized my balance was much better than usual. I’d been putting on my shoes standing up for more than a year; that morning it was much easier than usual. The previous evening I’d swallowed six flaxseed-oil capsules. I did self-experiments to test the idea that flaxseed oil improves balance. (It did.)
2. To generate new ideas. By its nature, self-experimentation involves making sharp changes in your life: you don’t do X for several weeks, then you do X for several weeks. This, plus the fact that we monitor ourselves in a hundred