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"Catching Some Zzzz's" With Dr. Jace Allbright


In this episode of The BOLO Podcast, we're talking about sleep with Dr. Jace Albright. Sleep is a huge factor in allowing our bodies to properly recover. The key to proper sleep isn't only the length of sleep, but the density. What should we be doing to wind down? What activities should be avoided before hitting the hay? Dr. Jace walks us through methods we can implement in our sleep routine to avoid sleep aids and substances.

Big Rich is back on with Tamrin and Mike discussing this week's news topics and how the line between celebrity and politics has been blurred.

With flu season in full effect, Kristen is cooking up some bone broth and telling us all about the benefits drinking it may have in aiding your recovery.

We are happy to welcome Blue Line Flex as a sponsor of The BOLO Podcast! This amazing company offers tailored modern fit gym apparel with a longer cut for concealed carry. A portion of all prrofit goes towards benefiting families of fallen officers.

Show Take-Aways

 Summary of Interview with The Crew:

  • The effects of alcohol last for 4 days after consuming. Your body continues to fight the inflammation and the poison of the alcohol.
  • Rich has cut down of his alcohol intake to live healthier.
  • Find the healthy balance of reaching your goals and living a fulfilling life.
  • Try having a fun contest to help hold you accountable to reach your goals in the new year.
  • Officers need to take their physical wellness in to their own hands and not rely on their departments to keep them healthy and fit for duty.
  • Eating healthy allows you to have a healthy gut and digestive system.
  • When your body is used to putting healthy foods into your system and you make an unhealthy choice, your body may become gassy.
  • General Kelly put down stipulations on the staff of the white house when communicating with the president.
  • Omarosa got fired from the white house and is claiming diversity issues within the organization.
  • Do your research when looking for news sources and do the research yourself.
  • Jimmy Kimmel used a local Southern California fire departments patches in a tasteless skit burning MAGA hats.
  • @deputydoll is doing well after her surgery and currently recovering after donating her kidney.
  • Focus on positivity and being kind to each other.
  • Pay attention to your moles and follow this list of what to look for:
  1. Assemitry- Same size all the way around.
  2. Borders- rough edges.
  3. Color- multicolor, red, blueish green.
  4. Diameter- less than ¼ inch.
  5. Evolving- constant change.

*Follow the hosts on Instagram @isocialcop @tamrinolden and Rich @nice_whip98

Summary of Interview with Dr. Jace Allbright:

  • Sleep is a key aspect in recovery.
  • Quality 7-9 hours of sleep is recommended.
  • If you are relient of uppers (coffee) to get your day started and are using downers at night (melatonin, alcohol, etc.) to help you fall asleep you have a sleep issue.
  • You want to avoid using sleep aids to help you sleep and stay asleep.
  • Develop a sleep routine, just as you do with your children.
  • No coffee or caffeine after 4 o'clock.
  • Even if you are able to fall asleep after consuming caffeine, you have to take into account the quality of sleep you are getting and if you are able to stay asleep.
  • Limit your alcohol consumption to 1-2 drinks max.
  • Alcohol increasing the inflammation and the amount of stress you are under.
  • Athletes look at the heart rate variability after alcohol consumption up to 4 days.
  • Heart rate variability is checked to monitor their recovery to determine how hard they can go in their training.
  • Your body physically is under stress for up to 4 days after drinking.
  • D1 athletes have the highest levels of injury when under higher levels of academic stress.
  • The stress on your body impairs your recovery.
  • Getting a parasympathetic response is your fight or flight. This is what down regulates your body.
  • Mobility work can get a parasympathetic response. Doing 10-15 minutes of mobility work before bed will help you feel more relaxed.
  • Even just rolling out your body on a foam roller on a ball will help to relax your body.
  • A cold shower will relax your body and drops your core temperature which relaxes you naturally.
  • Breathing methods will help to relax your body. Box breathing is 4 second counts of inhale and exhale.
  • Wim Hof breathing method hyperoxiginizes your system.
  • Dark, cold, quiet rooms will set you up for successful quality sleep.
  • 63-68 degrees during sleep will optimize sleep quality.
  • Blue led lights are the worst for sleep and inhibits melatonin. Tape over technology lights while sleeping to help avoid these types of lights.
  • If you are able avoid phones and televisions in your room.
  • Blackout curtains and eye masks will help
  • Eliminate all distractions and electronics. Your brain is constantly seeking stimulation.
  • Write down everything that you have running through your mind and get it out so you don't have your brain going. Keep the notepad by your bed.
  • Work out in the day and avoid working out 1-2 hours before bed.
  • Men have highest testosterone levels in the morning.
  • Drink a slow digesting protein to keep you full.
  • Water with a little sea salt will help to keep you hydrated.
  • Take priority in your sleep and make the necessary planning to get quality sleep when you can.
  • Your body will start to shut down if you are running on stimulants and caffeine. This will hinder your ability to do your job of protecting people.
  • Take proper care of yourself to avoid health issues in the future.

You can follow Dr. Jace Allbright on Instagram @tactical_physio or contact him through

Nutrition/Fitness Tip - No Bones About It

  • Glucosamine is found in bone broth, which aids and protects joints.
  • Increases bone strength.
  • Contains glycine, aids sleep.
  • Amino acids.
  • Once cooked it becomes slightly denatured from the heat. This reduces the amount of vitamins and enzymes the bone broth contains.
  • Rich source of collagen. *Doctors claim that there is not firm evidence of this.
  • Supports a healthy immune system.
  • 5-24 hours of simmering releases the full amount of benefits from the broth.
  • Helps reduce upper respiratory tract infection.
  • Use post workout to replenish electrolytes.
  • Aids in muscle recovery.
  • Bone broth can be beneficial to your body, in addition to a well balanced diet.
  • Portion out by using an ice cube tray.

*For full article from Trainer Kristen from Team Fit For Duty head over to: 



​The following articles were mentioned in this weeks episode:

"Cakes and Cantaloupes" with Evangelina Galindo
"Greasing The Groove" With Rich Carrion