Podcasts about Sleep hygiene

I’m so excited to bring you this wonderful interview with Mr. Chu Zhu. He is the founder of a company called Somnus Lab, and they make an amazing mattress cooling sleep system to help you regulate your body temperature during sleep. Chu is a scientifically sophisticated guest who explains some fascinating aspects of circadian rhythm and the hormonal processes governing sleep, including the role of the suprachiasmatic nucleus—the “light control tower” in the brain—and the buildup of adenosine that creates sleep pressure. We talk about why outdoor light is such a powerful signal for your body clock, why indoor lighting doesn't come close to matching it, and how caffeine masks the buildup of adenosine rather than eliminating your need for sleep. We then get into the surprising role of body temperature. You need to cool down to fall asleep, stay cool to stay asleep, and warm up to wake up. Chu explains the surprising reason a warm shower before bed can actually help lower your core temperature, why getting too cold can backfire, and why temperature regulation becomes increasingly challenging as we age. I’ve also been beta testing the Somnus system myself, so we talk about how it can automatically regulate the temperature of your mattress throughout the night, customize each side of the bed, and track sleep without requiring you to wear a device. And if you’re someone who loves your sleep-tracking data, we have an important conversation about why more data isn't necessarily better. This episode will make you think differently about what you're doing to get better sleep: we get into the technology, but also the general behaviors that can help us get things right—including the effects of caffeine and alcohol, how sensitive the body is, and how sometimes we can simply get out of the way. It’s a great reminder that getting better sleep and better health may be less complicated than we think. TIMESTAMPS: Chu discovered some surprising things when he got in to the sleep system technology research. [04:40] Circadian rhythm is very important in regulating how we use sleeping time. [05:49] The hypothalamus is the control center of the brain that receives the light and dark cycles governing our sleep cycles. [07:33] Caffeine is able to take the spot of the brain's receptor that is supposed to take in adensoine to tell you if you are tired. [08:30] If we look at the evolutionary timelline, we see how the sunset and sunrise used to determine our sleep patterns, whereas now we have the lights and screens that don't allow these mechanisms to work naturally. [11:23] Also the access to processed foods and sugars, the empty calories are causing problems nowadays. The difference between direct sunlight and the indoor blue light we are exposed to also makes a big difference. [12:16] Every system in human body has a mechanism to pull it one way and the other way to push it so that you basically have a two-directional regulation system almost in every aspect. [16:35] So the important thing to do in the morning is awaken naturally near sunrise and get some direct esxposure to light, and then know that in the evening is where most of the problems happen. [17:35] Wearing blue screening glasses during the day is completely wrong. [19:16] Body temperature and environmental temperature are very important parts of the ability to fall asleep. [21:23] You need to cool down to fall asleep and you need to stay cool to stay asleep. You need to warm up to wake up. [23:31] Take a warm shower which allows the body temperature to drop and then bed covers or pajamas keep your skin at a comfortable temperature, but it is really important to have the room or the mattress temperature promoting a drop in body temp. [28:13] There are four sleep stages: preparation to sleep, deep sleep, then REM sleep and waking up stage. [32:37] How do you determine whether you're getting these factors dialed in? Is it as simple as waking up and feeling alert and energized? [34:48] The Somnus sleep system is simply a mattress cover like the protective cover you have on your mattress, that is filled with water that creates a cool sleeping environment. [37:27] How does this Somnus monitor your sleep so that you have sleep data? [50:07] LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Somnus Labs Lux, the measurement of light The Sleep Revolution Why We Sleep We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! 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When I first started learning about PDA six years ago, so much of what I encountered was focused on behavior. What I was not seeing discussed was something I kept observing in my own family, and have since seen in thousands of families I have worked with: the way cumulative nervous system activation can disable a child or teen from accessing the things they need to stay alive.In this episode, an excerpt from the Understanding PDA Masterclass, I walk through what basic needs struggles actually look like across five domains: toileting, sleep, hygiene, eating, and safety. I share why I conceptualize PDA as a nervous system disability, how the survival drive for autonomy can override other survival instincts, and why paradoxically the most effective intervention for a basic needs struggle is often to stop focusing on it directly.Key TakeawaysWhy PDA May Be a Nervous System Disability, Not a Behavioral Disorder | 00:00:00 I define PDA as a survival drive for autonomy and equality that consistently overrides other survival instincts, including the instinct to eat, sleep, stay safe, maintain hygiene, and use the bathroom. This is what makes it distinct from other neurotypes and what led me to begin theorizing it as a nervous system disability. This also makes it distinct from "a behavioral problem". The challenges our children face are physiological, and this is part of what I am researching with the University of Michigan.The Fire, the Traffic, and the River: When Autonomy Overrides Safety in the Moment | 00:03:30 On a night of camping when my son was four and a half, he kept moving toward the campfire the more we told him to stay back, to the point where I had to physically restrain him from running into it. I have heard similar accounts from families of children running toward oncoming traffic or accelerating into a lake when told to move away. These are extreme examples that I share to show how the survival drive for autonomy can override the instinct to stay safe in real time. They are not defiance. They are a nervous system response that has overridden the instinct that should have protected the child.Five Basic Needs and What Struggles Can Look Like | 00:06:32 Toileting struggles can include regression to diapers, UTIs from withholding, accidents, and refusing to use the toilet. Sleep struggles can include a non-twenty-four-hour cycle, intensifying bedtime resistance, and needing to co-sleep at eleven or twelve years old with no prior history of it. Hygiene can include refusing tooth brushing, bathing, nail cutting, or hair cuts. Eating can present as extreme restriction, similar to ARFID but without the body image component, or as compulsive eating. Safety struggles can range from running toward traffic or fire to self-harm, suicidal ideation, or harming others. Two PDA children can have the same root cause and look dramatically different across all five domains.The Paradox: Focusing on the Basic Need Often Makes It Worse | 00:11:09 When my son stopped eating, every instinct told me to find strategies to make him eat. I went to feeding therapy. I tried every approach in the moment. But for a PDA child, focusing attention and gentle pressure on eating registers as a loss of autonomy and can intensify the avoidance. What I have seen across thousands of families is that bringing down cumulative nervous system activation across all domains, not in the moment of the basic need struggle, is what allows the control to release and the need to become accessible again. That is the paradigm shift.Doubt, Fluctuation, and Why Basic Needs Must Be Part of the PDA Profile | 00:09:34 Because basic needs struggles fluctuate, parents are often doubted or doubt themselves. A child may brush their teeth at the beginning of the week and refuse by Friday. They may eat one food for months and then drop it. They may have had no toileting issues and then regress at age eight. This fluctuation is a feature of the cumulative model, not evidence that the disability is inconsistent. Basic needs have largely been left out of the behavioral literature on PDA. I believe they belong at the center of the profile, because if a child cannot access safety, sleep, eating, hygiene, or toileting, their health and survival are at risk.Relevant ResourcesUnderstanding PDA — The free masterclass from which this episode is excerpted, covering the full nervous system disability framework and basic needs indicators described here.Burnout — Free class with context for the burnout threshold at which basic needs struggles tend to intensify and become most disabling.Tracking Progress — Free class on the three dimensions I track with families, including basic needs access as a primary indicator of whether cumulative nervous system activation is coming down.Paradigm Shift Program — My signature program where the basic needs framework, cost-benefit decision making, and the full accommodation toolkit are taught across twelve weeks of live coaching.Mentioned in this episode:Free Live WorkshopI'm offering a free live workshop this month: "Supporting your PDA child or teen through burnout without breaking yourself in the process."Free Live Workshop Registration

Send us Fan MailWhat if improving your health isn't about finding the perfect diet, supplement, medication, or exercise program—but about strengthening the foundations that everything else is built upon?In this episode of the Fit Rx Health & Wellness Podcast, Dr. Greg Dennis introduces the 7 Pillars of Optimal Health: Sleep, Nutrition, Movement & Strength, Hormonal Health, Emotional Health, Relational Health, and Spiritual Health.We begin the series with one of the most important—and most overlooked—pillars: sleep.Sleep plays a critical role in hormone balance, metabolism, weight management, muscle recovery, brain function, emotional health, and longevity. Yet many people struggle with poor sleep while focusing on supplements or medications before addressing the fundamentals.In this episode, Dr. Dennis discusses practical ways to improve sleep, including:Creating a consistent sleep scheduleUsing morning sunlight to support your circadian rhythmOptimizing your nighttime routine and sleep environmentHow caffeine and alcohol affect sleep qualityThe relationship between exercise, stress, and sleepSupplements such as magnesium, melatonin, glycine, L-theanine, and apigeninWhen poor sleep may point to an underlying issue such as sleep apnea, hormonal changes, chronic stress, or metabolic problemsYou'll also get a simple approach you can begin using tonight to start improving your sleep.This is the first episode in the 7 Pillars of Optimal Health series from Fit Rx Health & Wellness. Over the coming episodes, we'll explore each pillar and how they work together to improve health, performance, and longevity.Support the show

Dan says his fiancée, Elissa, sleeps poorly and that her bedtime laptop use is to blame! But she says playing video games on her laptop HELPS her sleep! They quiet her anxious thoughts and help her wind down. Dan wants to keep all screens out of the bed. He says, “If you bring the laptop into bed, I'M SLEEPING DOWNSTAIRS!” Who's right? Who's wrong? Thanks to reddit user u/spinynorman82 for naming this week's case! To suggest a title for a future episode, keep an eye on the Maximum Fun subreddit at reddit.com/r/maximumfun! ---Judge John Hodgman is member-supported! Become a member to unlock special bonus episodes and more. Memberships start at just $5 a month. Just tap here!

మీరు చివరిసారి మనస్ఫూర్తిగా నవ్వి, ప్రశాంతంగా నిద్రపోయి ఎన్ని రోజులైంది?ఈరోజుల్లో ఒత్తిడి, ఆందోళన, నిద్రలేమి వంటి సమస్యలు చిన్నా పెద్దా అనే తేడా లేకుండా అందరినీ ప్రభావితం చేస్తున్నాయి. మరి ఇవి సాధారణ పరిస్థితులేనా? లేక మన మానసిక ఆరోగ్యం గురించి ఆలోచించాల్సిన సమయం వచ్చిందనే అనుకోవాలా?ఈ TAL Health Talks ఎపిసోడ్‌లో రము సైకియాట్రిస్ట్ డా. కొంగంటి ప్రశాంత్ గారు మానసిక ఆరోగ్యానికి సంబంధించిన ఎన్నో ముఖ్యమైన విషయాలను మనతో పంచుకున్నారు.మానసిక అనారోగ్య లక్షణాలు, థెరపీపై ఉన్న అపోహలు, వాస్తవాలు, ఒత్తిడిని తగ్గించే సులభమైన పద్ధతులు, Box Breathing, Sleep Hygiene, మంచి నిద్ర, సరైన ఆహారం, వ్యాయామం ప్రాముఖ్యత వంటి ఎన్నో అంశాలపై విలువైన సమాచారం అందించారు.మానసిక ఆరోగ్యం గురించి ప్రతి ఒక్కరూ తెలుసుకోవాల్సిన ఉపయోగకరమైన సమాచారం ఇది. మీ కోసం మాత్రమే కాదు... మీ కుటుంబ సభ్యులు, స్నేహితులు, మీకు ఇష్టమైన వారి కోసం కూడా ఈ ఎపిసోడ్‌ను తప్పక వినండి.మనసు ఆరోగ్యంగా ఉంటేనే జీవితం ఆనందంగా ఉంటుంది.When was the last time you laughed wholeheartedly and enjoyed a truly peaceful night's sleep?These days, stress, anxiety, and sleep problems are affecting people of all ages. But are these just a normal part of modern life, or are they signs that it's time to pay closer attention to our mental health?In this episode of TAL Health Talks, renowned psychiatrist Dr. Konganti Prashanth shares valuable insights on various aspects of mental well-being.He discusses the common signs of poor mental health, when it is important to consult a psychiatrist, the myths and facts surrounding therapy, simple techniques to manage stress, and the benefits of practices like Box Breathing and Sleep Hygiene. The conversation also highlights the importance of quality sleep, a balanced diet, regular physical activity, and maintaining healthy relationships for overall mental wellness.This episode is packed with practical information that everyone should know about mental health. It's not just for you it's also for your family members, friends, and loved ones.Because a healthy mind is the foundation of a happy life.Guest: Dr. Konganti PrashanthHost: Kalyani#TALRadio #TALHealthTalks #MentalHealth #MentalWellness #DrPrashanth #Psychiatry #StressManagement #AnxietyAwareness #DepressionAwareness #SleepHealth #MentalHealthMatters #HealthyMind #EmotionalWellbeing #HealthAwareness #TouchALifeFoundation

Dr. Saema Tahir is a quadruple board-certified physician specializing in Pulmonary Disease, Critical Care Medicine, and Sleep Medicine in New York City. She completed her medical training at Ross University School of Medicine, followed by residency at Case Western Reserve University and fellowships in Sleep Medicine at Temple University Hospital and Pulmonary and Critical Care Medicine at Drexel University Hahnemann Medical Center. Known for her patient-centered and holistic approach, Dr. Tahir focuses on building trust through personalized care that considers each patient's physical, social, and psychological well-being. After serving on the front lines in New York City intensive care units during the COVID-19 pandemic, she returned to her passion for sleep and pulmonary medicine. Outside of medicine, she enjoys traveling with her husband and two children and staying active through fitness, including spinning, Lagree, and Pilates. SHOWNOTES: ( 10-12 points)

Text your thoughts and questions!Do you ever tell yourself you'll rest after you finish everything on your to-do list—only to discover the list never actually ends? Or find yourself feeling guilty the moment you slow down, convinced you haven't earned a break yet?Many of us understand that rest is important, but knowing we need it and actually making space for it are two very different things. Productivity culture has taught us to see rest as a reward instead of a requirement, leaving us exhausted, overwhelmed, and wondering why we're still running on empty.In this episode, Lisa explores the biggest barriers that keep us from getting the rest we truly need and shares practical strategies for making rest part of everyday life. Building on last week's conversation with Gary Ware, she explains why rest isn't something you have to earn, how to identify the types of rest that genuinely restore you, and simple ways to weave meaningful breaks into even the busiest schedule. You'll discover that sustainable productivity begins with rest—not after it.This week, episode 324 of the Positively Living® Podcast explores how to find time to rest and shares practical strategies for making restorative rest a realistic part of your daily life.Key Takeaways:Understand why rest is a necessity—not a reward you have to earn.Recognize the mindset shifts that make prioritizing rest feel so difficult.Learn why productivity actually depends on consistent, restorative rest.Discover why rest looks different for everyone and how to identify what truly restores you.Explore how your Joy List can help you reconnect with activities that energize you.Learn to notice which activities leave you feeling refreshed versus more depleted.Understand Gary Ware's Macro, Micro, and Mezzo Rest framework and how to apply it.Discover simple ways to improve the quality of your sleep through better sleep hygiene.Learn how a consistent wind-down routine prepares your nervous system for deeper rest.Explore practical five-minute micro breaks that actually help you recharge.Understand why scrolling or checking email doesn't count as true rest.Learn how transition rituals between tasks reduce stress and improve focus.Discover how "When-Then" habit triggers make restorative breaks easier to maintain.Learn why scheduling larger blocks of restorative time requires intentional planning.Recognize how starting with one small, consistent change creates lasting habits around rest.Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me!  And don't forget to follow, rate, and review the podcast and tell me your key takeaways!Learn more about Positively LivingⓇ and Lisa at https://positivelyproductive.com/podcast/Stop trying to fit into someone else's productivity rules! Grab my free Productivity Toolkit, a collection of workbooks designed to help you explore how you work, uncover what truly matters to you, and create your very own energy-friendly systems. Get it here: www.positivelyproductive.com/plpkitCONNECT WITH LISA ZAWROTNY:FacebookInstagramResourcesWork with Lisa! LINKS MENTIONED IN THIS EPISODE:Episode 297: The Joy List: Your Key to Self-CareEpisode 323: Why Rest Isn't Optional with Gary WareFree Joy List WorkbookFree 2-Minute Transition MeditationBook a Clarity CallAsync Coaching(Find links to books/gear on the Positively Productive Resources Page.)Dance Song Playlist V1, V2, V3Music by Ian and Jeff ZawrotnyStart your own podcast with Buzzsprout!Request this Toolkit and other free resources at the Resources Page.

Send Dr. Li a text here. Please leave your email address if you would like a reply, thanks.Discover why sleep may be the missing link in your productivity and well-being journey in this episode of the Make Time for Success podcast. Dr. Christine Li explores the essential role of rest and sleep in optimizing your mind and body, breaking free from exhaustion, and creating a sustainable, successful lifestyle. Learn practical strategies to revamp your approach to rest, tips for better sleep, and how prioritizing quality rest can help you achieve more with greater ease.Timestamps00:00:00 Introduction to the episode and importance of sleep for productivity00:01:03 Overview of podcast purpose and strategies for overcoming procrastination00:01:45 Differentiating rest and sleep; importance of examining sleep patterns00:03:05 The exhaustion trap and recognizing unhelpful cycles00:06:09 What sleep actually does for your brain and body00:11:03 Prioritizing sleep, revenge bedtime procrastination, and its pitfalls00:15:12 Practical tips to improve sleep (e.g., setting modem timers, establishing routines)00:18:10 Encouragement to experiment and free sleep resource download00:18:52 Closing remarks and connecting with the hostTo get the free download that accompanies this episode, go to: https://maketimeforsuccesspodcast.com/sleepTo sign up for the Waitlist for the Simply Productive Program, go to: https://maketimeforsuccesspodcast.com/SPFor more information on the Make Time for Success podcast, visit: https://www.maketimeforsuccesspodcast.comGain Access to Dr. Christine Li's Free Resource Library -- 12 downloadable tools and templates to help you bypass the impulse to procrastinate: https://procrastinationcoach.mykajabi.com/freelibraryTo work with Dr. Li on a weekly basis in her coaching and accountability program, register for The Success Lab here: https://www.procrastinationcoach.com/labConnect with Dr. Christine LiWebsite: https://www.procrastinationcoach.comFacebook Group: https://www.facebook.com/groups/procrastinationcoachInstagram: https://www.instagram.com/procrastinationcoach/TikTok: https://www.tiktok.com/@procrastinationcoachThe Success Lab: https://maketimeforsuccesspodcast.com/labSimply Productive: https://maketimeforsuccesspodcast.com/SP

Why are you spending enough time in bed but still waking up tired, restless, or earlier than you want?Sleep changes after 50, but poor sleep should not automatically be accepted as part of aging. For many men, the real issue is not simply getting more hours. It is learning how to sleep deeper, reduce unnecessary wakeups, and build a sleep routine that supports recovery.Listeners will discover:Why eight hours is not the right target for every manHow sleep hygiene, consistent wake times, and less time awake in bed can improve sleep qualityWhat sleep trackers, sleep supplements, snoring, and waking up at 3 am may revealListen for a clearer understanding of what may be disrupting sleep and one practical change that can improve recovery, focus, and daily performance.If you find this episode helpful, please subscribe and share it with friends and family.NEW FOR 2026: Click here to get my weekly Unstoppable After 50 Playbook

Discover how to reduce EMF risk for kids, avoid wireless earbuds, use airplane mode, and balance tech with outdoor time and sleep hygiene. #EMFSafety #TechHabits #ParentingTips #HealthTalks

Fishing Without Bait 524 presents the third and final part of Jim Ellermeyer's conversation with Missy Sorg about political differences, social-media behavior and the possibility of maintaining meaningful relationships with people who do not share our beliefs. Rather than trying to win a debate, Jim and Missy examine what happens when people listen to respond instead of listening to learn. They discuss the echo chambers created by social media, the pressure to react immediately and the assumptions people make based on political labels. Jim introduces the space between stimulus and response as the place where choice and freedom can be found. Missy speaks candidly about her experiences working with Republican candidates and organizations. She explains why she does not automatically block every hostile commenter, how she decides when a response crosses the line and what can happen when community members answer an argument with research and supporting information. She also shares a personal story about telling a longtime Democratic friend that she was a Republican. Although he was initially shocked, the two eventually talked openly about their differences. He did not change his political position, but he was able to tell her, “I still don't agree with it, but I don't hate you.” Their friendship survived because they chose curiosity and conversation over assumptions. The discussion also looks at the effect constant screen use can have on attention, emotional health and sleep. Missy describes replacing nighttime doomscrolling with physical books and noticing improvements in her sleep and overall outlook. Jim and Missy encourage listeners to become more intentional about how social media is used instead of allowing it to become a form of constant maintenance. This episode is not about convincing everyone to agree. It is an invitation to pause, ask questions, listen actively and remember that a political designation does not represent the entirety of another human being. Subscribe to Fishing Without Bait on your preferred podcast player so you never miss an episode. Support the program and receive ad-free episodes through Patreon: https://www.patreon.com/c/fishingwithoutbait Continue the mindfulness journey with “Learn to Fish Without Bait: A 365-Day Mindfulness Journal and Adult Coloring Book”: https://www.lulu.com/shop/james-ellermeyer-lpc-ma-ncc-lpc/learn-to-fish-without-bait/paperback/product-6n9rd8.html?page=1&pageSize=4

Insulin resistance, chronic stress, and modern lifestyle factors contribute to Alzheimer's—Drs. Blake and Helman offer strategies to reverse these drivers. #InsulinAndBrain #StressReduction #LifestyleMedicine

Experts discuss diagnosing and treating insomnia in patients with cancer through methods like sleep hygiene, CBT-I, and pharmacotherapy.Insomnia is one of the most common symptoms oncologists are asked to manage, yet it's often treated reactively with medication rather than through a structured, history-driven approach. In this episode of Oncology On the Go, Daniel C. McFarland, DO, sat down with psychiatrist and psycho-oncologist Virginia C. O'Brien, MD, to unpack how clinicians can more effectively evaluate and treat insomnia in patients with cancer.The conversation opened with a foundational distinction: primary vs secondary insomnia, and why secondary insomnia—driven by anxiety, depression, pain, or cancer treatment itself—is far more common in oncology populations. O'Brien emphasized that the most frequent clinical mistake is jumping straight to a prescription instead of taking a thorough sleep history, including which phase of sleep is disrupted (falling asleep, staying asleep, or early waking) and whether the problem is affecting daytime functioning.From there, the discussion moved through practical sleep hygiene strategies clinicians can share with patients, such as limiting caffeine and screens, managing pets and partners in the bedroom, and setting a consistent nighttime routine. Then, they dove into cognitive behavioral therapy for insomnia (CBT-I), the first-line recommended treatment. O'Brien explained how sleep restriction works, why it's often impractical during active chemotherapy, and how free digital tools like CBT-i Coach can help fill access gaps.The latter part of the discussion tackled pharmacologic management in detail: when medications are appropriate for acute insomnia; how to sequence options from least to most habit-forming; and specific guidance on trazodone (Desyrel), ramelteon (Rozerem), zolpidem (Ambien; including FDA dosing warnings for women), benzodiazepines, and newer orexin receptor antagonists. Special attention was given to older patients, those with a fall risk, and patients with a history of substance use disorder.The experts closed with guidance on when to refer to a sleep medicine specialist, including STOP-BANG screening for obstructive sleep apnea and red flags for parasomnias like REM sleep behavior disorder.McFarland is the director of the Psycho-Oncology Program at Wilmot Cancer Center and a medical oncologist who specializes in head, neck, and lung cancer, in addition to being a psycho-oncology editorial advisory board member for the journal ONCOLOGY®. O'Brien is system director of Ambulatory Psychiatry at the Carilion Clinic. 

You already know you should be sleeping more. This episode is about actually making it happen. Morgan, Ryann, and Nic get into both the fundamentals you need to have in place and the newer research most people have not heard yet. They cover why poor sleep does more damage to your nutrition progress than a bad diet day, what your circadian rhythm actually is and why wrecking it on weekends is basically giving yourself jet lag on purpose, and the surprising research on hot showers before bed. Plus mouth taping, temperature regulation, why the little standby light on your TV might be ruining your sleep, and what social jet lag is doing to your body even when you think you are catching up on rest. This one is dense with good science, and still very funny. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog

Conventional oncology often misses root causes like stress, toxins, and microbiome imbalance. Quillin outlines what a true integrative approach should look like. #RootCauseMedicine #IntegrativeOncology #CancerPrevention

Send us Fan MailDo you wake up tired or with a headache, even after sleeping all night? You might need a sleep study. Or you just might need to improve your sleep hygiene. Terri Carroll, NP, is a nurse practitioner with Texas Tech Physicians Amarillo Sleep Clinic. She tells us why we need a good night's sleep, gives us tips on how to get restful sleep, explains what happens during a sleep study and who is a good candidate for a sleep study. About Inspire:Sleeping Better, Living Longer: A New Era in Sleep Apnea Care 

Sunrise heals. Screens don't. Dr. Wunsch shows how to reset your internal clock and avoid melatonin suppression. #CircadianHealth #MelatoninDisruption #SunriseRoutine #HealthTalks

Pink noise claims it can boost your memory, help your sleep, and treat your ADHD. But how it's studied in a sleep lab is very different from passive listening all night long. Chris and Sophie dive into the evidence to figure out if the influencers pushing pink noise for sleep got it right or if they're simply dreaming.   Become a supporter of our show today either on Patreon or through PayPal! Thank you! http://www.patreon.com/thebodyofevidence/ https://www.paypal.com/donate?hosted_button_id=9QZET78JZWCZE   Email us your questions at thebodyofevidence@gmail.com.   Editor:    Robyn Flynn Researcher: Danielle Kaprelian Theme music: “Fall of the Ocean Queen“ by Joseph Hackl Rod of Asclepius designed by Kamil J. Przybos Chris' book, Does Coffee Cause Cancer?: https://ecwpress.com/products/does-coffee-cause-cancer   Obviously, Chris is not your doctor (probably). This podcast is not medical advice for you; it is what we call information. References: The different colours of noise from white to pink to brown: https://www.allure.com/story/what-is-brown-noise-pink-white-sound-therapy The famous 2017 “memory enhancement” study: https://www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum.2017.00109/full A lay summary of the above study: https://time.com/collections/guide-to-sleep/4694555/pink-noise-deep-sleep-improve-memory/ The study showing pink noise might make things worse: https://academic.oup.com/sleep/article/49/5/zsag001/8452884 Dr. F. Perry Wilson's Medscape video series on pink noise: https://www.medscape.com/viewarticle/pink-noise-could-be-wrecking-your-sleep-2026a100039x A 2022 systematic review on overall sleep quality: https://pubmed.ncbi.nlm.nih.gov/34964434/ Memory claims and pink noise: https://www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum.2023.1302836/full Examples of white and pink noise are found here: https://en.wikipedia.org/wiki/File:Pink_noise.ogg and https://en.wikipedia.org/wiki/File:White-noise-sound-20sec-mono-44100Hz.ogg

The panel explores how sleep, sweat, fiber, nutrients, and detox herbs like burdock and red clover help eliminate toxins and restore balance. #NaturalDetox #DetoxHerbs #SleepAndSweat #EnvironmentalWellness

Sleep isn't a luxury you negotiate with; it's the biological foundation every other health habit is built on, and most people are getting far less of it than they think.   Dr. Andrew Fix revisits one of the show's most foundational episodes for Better Sleep Month, and the timing feels personal. A new baby at home has a way of clarifying just how much everything falls apart when sleep does. Drawing from Matthew Walker's landmark book Why We Sleep, this episode makes a compelling case that sleep deprivation isn't just fatigue. It's a direct line to cancer, cardiovascular disease, dementia, weight gain, and a compromised immune system.   Here's a question worth sitting with: if you went to bed at 10 and woke up at 6, did you actually get eight hours of sleep? Probably not. Time in bed and time asleep are not the same thing, and that gap is where most people are quietly losing ground.   Dr. Fix gets practical without being prescriptive. A consistent sleep schedule, a cooler and darker room, cutting caffeine earlier than feels necessary, and keeping alcohol away from bedtime are the kinds of shifts that build real resilience over time. He also draws a connection that often gets overlooked in fitness culture: sleep is where recovery actually happens, and poor sleep throws off the hormones that regulate hunger, making weight management an uphill battle no matter how clean your diet is or how early you get to the gym.   What would change about your daily habits if you treated sleep as seriously as your workouts or your nutrition? That's the real question this episode leaves you with.   Quotes “I think it's a shock to nobody that sleep is the most important thing in our lives. If we don't get enough of it, pretty much every major function of our body is going to suffer.” (02:37 | Dr. Andrew Fix) "The amount of time that you spend in bed that you think you are asleep does not equal or correlate to the amount of time that you actually sleep." ( 06:27 | Dr. Andrew Fix) “I do have a change in my sleep quality when I cut that caffeine out earlier. So, avoiding caffeine and nicotine, in theory, will help with your sleep quality.” (13:52 | Dr. Andrew Fix) “You want your brain to be planning to go to bed when you get in bed. You want your body's cycle to be just so in tune with, ‘Oh, this is where I come when I want to go to sleep.'” (20:19 | Dr. Andrew Fix) “All of the professional athletes that we watch on television and whatnot, I can tell you that they are putting a much higher emphasis on sleep than we do in our normal lives.” (31:59 | Dr. Andrew Fix)   Links   https://www.sleepdiplomat.com/  SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew's Personal Instagram Andrew's Personal Facebook     Podcast production and show notes provided by HiveCast.fm

From insulin control to exercise and omega-3s, here are five of the most important lifestyle changes for brain healing. #BrainRecovery #PreventDementia #ReversalSteps

With today's round-the-clock news cycle and preoccupation with electronic devices, sleep can be hard to come by. In Focus features a visit with Dr. Justin Thomas, director of the UAB Behavioral Sleep Medicine Clinic. 

If you want to do your best, you'd better get your rest.The quality of your sleep fundamentally affects the quality of your communication. Communicating well, Dr. Cheri Mah says, starts with being well-rested.“Sleep impacts nearly every aspect of how you function,” says Mah, a sleep physician, adjunct lecturer at Stanford Sleep Medicine Center, and internationally recognized expert on sleep and human performance. In her research and work, particularly with elite athletes and professional sports teams, she explores the link between getting rest and doing our best. “If you are getting quality sleep, you can think more clearly, react under pressure, make good judgment calls, have more patience, be more empathetic,” she says.In this episode of Think Fast, Talk Smart, Mah and host Matt Abrahams explore strategies for better sleep, from bedtime routines to paying off “sleep debt” to the “nappuccino” — a caffeine-fueled power nap. Whether you struggle to sleep or can nod off at any time or place, Mah's insights reveal why doing our best requires getting our rest.To listen to the extended Deep Thinks version of this episode, please visit FasterSmarter.io/premium.Episode Reference Links:Dr. Cheri MahEp.183 Rethinks: How Anxiety Can Fuel Better Communication Connect:Premium Signup >>>> Think Fast Talk Smart PremiumEmail Questions & Feedback >>> hello@fastersmarter.ioEpisode Transcripts >>> Think Fast Talk Smart WebsiteNewsletter Signup + English Language Learning >>> FasterSmarter.ioThink Fast Talk Smart >>> LinkedIn, Instagram, YouTubeMatt Abrahams >>> LinkedInChapters:(00:00) - Introduction (02:57) - Sleep & Performance (04:11) - Better Sleep Habits (06:16) - Quieting a Racing Mind (07:49) - Dr. Mah's Night Routine (09:19) - Sleep Extension (10:52) - Preparing for Big Events (11:44) - The Nappuccino (13:21) - Managing Jet Lag (15:56) - Chronotypes Explained (18:00) - Starting the Day with Sleep (19:40) - The Final Three Question (23:57) - Conclusion ********Thank you to our sponsors.  These partnerships support the ongoing production of the podcast, allowing us to bring it to you at no cost.Strawberry.me. Get 50% off your first coaching session today at Strawberry.me/smartJoin our Think Fast Talk Smart Learning Community and become the communicator you want to be. 

Small steps started today can lead to significant changes that “future you” will be proud of. The Jefferson Lifestyle Program helps you create healthy habits so you can manage stress, sleep better, eat well, exercise regularly and get connected in your community. If you want to hear more about this program, you'll want to listen to the latest episode of The Healthiest You podcast. In Part Two of our podcast series, you'll hear from Medical Director of the Jefferson Lifestyle Program Courtney Pinkham, MD, with Lehigh Valley Health Network (LVHN), part of Jefferson Health. How does the Jefferson Lifestyle Program help reframe your thoughts around diet and boost your confidence in the kitchen? How will lifestyle medicine experts help you on your fitness journey? What are some ways sleep problems are addressed in the program? What kinds of stress management strategies will be covered? How do relationships impact our physical and mental health? We answer these questions and more on The Healthiest You podcast this month.Chapters:0:01 - Intro0:26 - How to boost your confidence in the kitchen2:12 - Fitness that fits your lifestyle5:11 - Addressing sleep problems10:56 - Stress management 13:00 - Mindfulness exercises15:41 - The power of community17:39 - Words of encouragement 

The number one side effect of comfort is chronic disease, and we're more comfortable than any generation in human history. In this episode, Dr. Clay Moss and I unpack the simple, foundational shifts that produced life-changing results in a 7-day in-patient metabolic rehabilitation protocol: full elimination diet, sleep hygiene, intentional movement, stress management, and community connection. No biohacking gadgets required. Just a return to the basics, your biology was built for. CLICK HERE TO BECOME GARY'S VIP!: https://bit.ly/4ai0Xwg Listen to "Off Label with Dr. Clay Moss" on all your favorite platforms! YouTube: https://bit.ly/4defyfj  Spotify: https://bit.ly/4t5CbY7  Connect with Dr. Clay Moss Website: https://bit.ly/4cGbCE7  YouTube: https://bit.ly/423HwEo  Instagram: https://bit.ly/4mZqjoZ  Facebook: https://bit.ly/4teExEk  TikTok: https://bit.ly/423KkkU  X: https://bit.ly/3R88atg  LinkedIn: https://bit.ly/4cVVAVx  Thank you to our partners A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij  AION: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD  AIRES: "ULTIMATE20 " FOR 20% OFF: https://bit.ly/4a3Duze  BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa  BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV  COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp  CYMBIOTIKA: "ULTIMATE10" FOR 10% OFF: https://bit.ly/4tjyluP  GENETIC METHYLATION TEST (UK ONLY): https://bit.ly/48QJJrk  GENETIC TEST (USA ONLY): ⁠https://bit.ly/3Yg1Uk9  GOPUFF: GET YOUR FAVORITE SNACK!: https://bit.ly/4obIFDC   H2TABS: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg  HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S  PEPTUAL: “TUH10” FOR 10% OFF: https://bit.ly/4mKxgcn  SNOOZE: LET'S GET TO SLEEP!: https://bit.ly/4pt1T6V  WHOOP: JOIN & GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW  Watch  the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps 00:00 ​Intro of Show 04:18 Metabolic Syndrome Definition 06:00 Dr. Clay Moss's Medical Journey 16:05 Biomarkers to Start 23:14 Functional Medicine Program 28:25 Stress Management Protocols 21:35 GLP-1: Pros and Cons 37:21 Future of Peptides 41:42 When Should People Take Peptides, GLP-1? 47:54 Muscle as Our Metabolic Currency 53:14 Female Hormone Therapy Benefits 58:04 Dr. Clay Moss's Mission-Vision 1:03:38 How to Improve Sleep Hygiene 1:08:08 Connect with Dr. Moss 1:08:40 What does it mean to you to be an Ultimate Human? Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions. Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation.  Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered.  Learn more about your ad choices. Visit megaphone.fm/adchoices

If you've been feeling constantly exhausted, burned out, or mentally drained, even after you've caught up on sleep…this episode is for you. Because sometimes we're tired in ways sleep alone can't fix. Today's truth-bomb: sleep and rest are not the same thing. And most chronically drained people are missing the kind of rest that would actually restore them. In today's quickie, we're breaking down the 4 types of fatigue that could be draining your energy — and why most people are trying to fix the wrong problem. This will help you identify why you're so tired all the time, and what actually works to feel better. Backed by research, fatigue is a multidimensional experience, and until you address the specific type of exhaustion you're experiencing, no amount of sleep, coffee, or productivity hacks will fix it. Tune in to hear about: The 4 main types of fatigue: physical, cognitive (mental overload), emotional, and existential Why doomscrolling, screen time, and constant stimulation are worsening your exhaustion Active vs passive mental fatigue (and why both leave you drained) How people-pleasing and unreciprocated emotional labor lead to deep exhaustion Why you need to close those “open mental tabs” with monotasking How to reduce digital overload and give your brain real rest Why monotasking and closing mental loops can instantly improve focus and energy The power of awe, purpose, and gratitude in reversing existential burnout For advertising and sponsorship inquiries, please contact Frequency Podcast Network. Subscribe to my Substack:teachmehowtoadult.substack.comFollow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

Sleep might be the most underrated tool in your entire health and fitness journey. In this episode of The Fitness League Podcast, we break down why sleep is not just "important"—it's foundational to everything from fat loss and muscle growth to hormone balance, recovery, and mental performance. We dive into what actually happens in your body while you sleep, including the role of the glymphatic system, hormone regulation, and how sleep directly impacts testosterone, cortisol, and muscle protein synthesis. We also unpack the real consequences of sleep deprivation—like increased fat storage, reduced workout performance, and impaired decision-making. Beyond the science, we give you practical, realistic strategies to improve your sleep quality in a busy, modern lifestyle. From optimizing your environment and routines to setting boundaries around social life and screen time, this episode is designed to help you make better sleep actually doable. APPLY FOR COACHING: https://www.lvltnhealth.com/health-advisory-team The Fitness League app https://www.fitnessleagueapp.com/ Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik Chapters 00:00 Introduction to the Fitness League Podcast 02:25 The Importance of Sleep in Recovery 05:24 Understanding Sleep Deprivation Effects 07:20 Strategies for Improving Sleep Quality 10:00 Evaluating Your Sleep Routine 17:28 Balancing Social Life and Sleep Needs 19:18 Navigating Family and Work Balance 23:43 Setting Boundaries for Family Time 28:27 Multitasking in a Busy Life 30:24 Sleep Hygiene and Its Importance 33:17 Building Sustainable Habits for Change

In this episode, I talk about why so many people struggle with sleep anxiety even when they're doing everything "right." You might be following all the sleep hygiene rules, no screens, consistent bedtime, calming routines, and still lying awake, wondering what's wrong. The truth is, for anxious brains, trying too hard to sleep can actually make it harder. Sleep is one of the few biological processes that resists effort, and the more pressure you put on it, the more alert your body becomes.

Click to Text Thoughts on Today's EpisodeIf you've ever stared at the ceiling at 3 AM wondering why your brain won't shut off, this episode is for you. Therapist and sleep specialist Kathleen Saucier joins the Graced Health Podcast to break down CBTI — the evidence-based method that outperforms sleep medication and is recommended as a frontline treatment even for sleep apnea. From why lying in bed too long is actually making things worse, to the simple cognitive shift that can rewire how your brain approaches sleep, Kathleen makes the science approachable and the solutions actionable. If you've accepted poor sleep as just part of life — especially through the hormonal changes of midlife — this conversation might change everything. Kathleen is a licensed therapist with over 30 years of experience in community mental health, trauma, domestic violence, military and first responder support, and substance use treatment. She is also trained in equine-assisted therapy and CBTI, and completed her CBTI certification at the University of Pennsylvania under Dr. Perlis, one of the leading experts in the field. Kathleen currently practices via MD Live and Amwell and is licensed in Connecticut, Florida, Washington, and Oregon.Main Points Discussed:What is CBTI?The Three Types of Insomnia Stimulus ControlSleep Restriction & Sleep Compression The "Swiss Cheese Sleep" Problem The Cognitive Piece: What Are You Telling Yourself? Relaxation Strategies Sleep Hygiene Hot Flashes & Menopause Do You Need a Therapist? Connect with KathleenMD LiveAmwellLinks MentionedCBT-i Coach AppMindfulness Coach AppInsomnia Coach AppEpisodes MentionedMeditation Myths Busted: A Guide to Everyday Mindfulness with Ann SwansonMy latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

In this episode, Dr. Jockers dives into the benefits of fasting for 8 hours before bed and how it can trigger fat burning and enhance cellular healing. By reducing insulin levels, your body starts utilizing fat as fuel, unlocking the power of autophagy for deeper detoxification and repair.   You'll discover how this fasting window supports mitochondrial function, improving energy production and brain health. Dr. Jockers explains the key role of healthy mitochondria in fat burning, memory, and overall vitality.   Plus, learn how fasting helps reset your gut microbiome, trimming down harmful bacteria and promoting beneficial ones that improve digestion and immune function. In This Episode:  00:00 Primary and Secondary Feeders 03:15 Eight Hour Fast Overview 03:44 Insulin Drop and Autophagy 05:42 Growth Hormone and Melatonin 08:24 Gut Microbiome Reset 15:54 Meal Prep for the Fast 18:50 Light and Sleep Hygiene 20:20 Exercise and Drink Rules 23:02 Extra Biohacks and Detox 25:52 How Often and Wrap Up   Hair loss isn't just about age—it's about hair follicles getting stuck. AnaGain Nu by Purality Health uses a pea sprout extract clinically shown to reactivate follicles and boost regrowth. With their micelle liposomal delivery, your body absorbs it fast and effectively. Try it risk-free with a 180-day money-back guarantee and get a buy-one-get-one-free deal at RenewYourHair.com -  https://renewyourhair.com/drjm/DRJ.   If you're feeling wired, tired, and depleted, it's time to replenish your electrolytes with Relight from Redmond. Made with Redmond's Real Salt, this clean formula provides essential electrolytes like sodium, potassium, and magnesium without any sugar or artificial ingredients. Perfect for those under stress, fasting, or living an active lifestyle, Relight helps restore hydration, improve energy, and support mental clarity. Visit https://redmond.life/drjockers and use code JOCKERS for 15% off today!   "When insulin drops, your body starts burning fat for fuel—unlocking the healing power of autophagy." ~ Dr. Jockers     Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean TuneIn Radio     Resources:   Reignite hair growth with AnaGain Nu, risk-free with a 180-day guarantee and a buy-one-get-one-free deal!  RenewYourHair.com/drjm/DRJ Visit https://redmond.life/drjockers and use code JOCKERS for 15% off today Connect with Dr. Jockers: Instagram – https://www.instagram.com/drjockers/ Facebook – https:/www.facebook.com/DrDavidJockers YouTube – https://www.youtube.com/user/djockers Website – https://drjockers.com/   If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/ 

Do you ever feel like you're doing everything "right" for your sleep, yet you're still waking up exhausted? We spend a third of our lives unconscious, but most of what we think we know about those hours is a mix of old wives' tales and misunderstood science. In this episode, we're peeling back the covers on the most persistent sleep myths that are sabotaging your rest.We start with the big one: the terrifying warning that waking a sleepwalker could be fatal. We'll dive into why this myth exists, what actually happens to a sleepwalking brain, and the real dangers you should be worried about instead.Then, we tackle the "Sleep Debt" delusion. Can you really "catch up" on sleep over the weekend, or are you just digging a deeper hole for your circadian rhythm? We're breaking down the biological reality of REM cycles and why your brain isn't a bank account you can just balance on Sunday morning.In this episode, we also explore:The 8-Hour Rule: Why this "magic number" might actually be a modern invention of the Industrial Revolution rather than a biological necessity.The Nightcap Trap: Why that glass of wine might help you fall asleep faster but is actually a chemical "wrecking ball" for your sleep quality.Blue Light & Sleep Hygiene: the TikTok "hacks" from the peer-reviewed science of getting a better night's rest.Whether you're a lifelong insomniac, a chronic snoozer, or just curious about what happens when the lights go out, this deep dive will change the way you look at your mattress. We're separating the science of rest from the stories we tell ourselves in the dark.Stop counting sheep and start counting facts.GET THE BOOK: ⁠⁠⁠⁠⁠From Amazon⁠⁠⁠⁠⁠⁠⁠⁠From an Indie Book Seller⁠⁠⁠⁠BECOME AN Elton Reads A Book A Week CONTRIBUTOR HERE:⁠⁠⁠⁠⁠⁠Elton Reads A Book A Week Patreon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tips!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SOCIAL MEDIA!⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠This is the LINK TREE!⁠⁠⁠⁠⁠⁠⁠⁠Join the Discord server!⁠⁠⁠EMAIL: eltonreadsabookaweek@gmail.comThe following section is reserved for the people, places, things, and more that Elton probably offended in this episode--THE APOLOGIES SECTION: Medical professionals, people having wet dreams, people with insomnia, and the "you know who you are" people.A special thanks to Diedrich Bader and Jenna Fischer for all their inspiration.

Is it only 1:00 PM and your brain already feels like a browser with thirty-seven tabs open? You aren't lazy; you are experiencing decision fatigue—a physical state of nervous system exhaustion.In Part 2 of our Three-Part Resilience Series, Martin (Clinical Hypnotherapist and former Paramedic) guides you through a rapid midday intervention to halt functional freeze and restore your executive function. This episode utilizes the "Gold Standard" of breathwork and somatic tracking to help you stay within your window of tolerance during the most demanding part of your day.

Dr. Pai and Pam Popper outline simple, sustainable changes in food, sleep, mindset, and toxin reduction that dramatically lower disease risk. #AntiInflammatoryLifestyle #HealthPrevention #WholeHealth

Sleep hygiene? That's just a fancy term for making sure you get a good night's sleep.

Are you waking up tired despite spending 8 hours in bed? In this episode of the Health by Haven Podcast, we're demystifying the science of a good night's rest with double board-certified sleep medicine physician Dr. Andrea Matsumura.With extensive clinical sleep medicine training and experience, Dr. Andrea Matsumura walks us through each sleep cycle, sleep tracking devices, sleep supplements, and more.In this episode, we cover:The Anatomy of Rest: What is actually happening in your brain and body during each stage of sleep?The Truth About Wearables: Are devices like the Oura Ring and Apple Watch helpful tools or just sources of orthosomnia?The Supplement Deep Dive: A physician's take on Magnesium, Melatonin, and CBD.Optimizing Your Internal Clock: How to align your lifestyle with your natural circadian rhythm.Practical Sleep Hygiene: Small, science-backed shifts you can make tonight to improve your sleep quality immediately.Connect with Health by Haven:Work with Me: Learn about holistic health coaching & schedule a free sessionFree Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Dr. Andrea MatsumuraInstagram: @drandreamatsumura Thank you to our Sponsors:Season 4 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of Stone Pediatric and Perinatal Family ChiropracticSupport the show

For many of us, this coming weekend marks the start of Daylight Saving Time, when we “spring forward” and move our clocks ahead by an hour. While the extra evening daylight can be one of the joys of the summer months, the time change has been known to disrupt our sleep.  Last year we sat down with neurobiologist Jamie Zeitzer, a leading expert on sleep, to talk about practical strategies for getting a better night's rest. As we approach this transition, it's the perfect time to revisit that conversation. We hope you'll add this episode to your podcast queue and give it another listen this weekend. Have a question for Russ? Send it our way in writing or via voice memo, and it might be featured on an upcoming episode. Please introduce yourself, let us know where you're listening from, and share your question. You can send questions to thefutureofeverything@stanford.edu. Episode Reference Links: Stanford Profile: Jamie Zeitzer Connect With Us: Episode Transcripts >>> The Future of Everything Website Connect with Russ >>> Threads / Bluesky / Mastodon Connect with School of Engineering >>> Twitter/X / Instagram / LinkedIn / Facebook Chapters: (00:00:00) Introduction Russ Altman introduces guest Jamie Zeitzer, professor of psychiatry and behavioral sciences at Stanford University. (00:02:01) Understanding Circadian Rhythms How the biological clock regulates sleep and other body functions. (00:03:45) The Mystery of Sleep's Purpose What is still unknown about the fundamental need for sleep. (00:04:49) Light & the Circadian Clock The impact light exposure has on the body's internal sleep timing. (00:07:02) Day & Night Light Contrast The importance of creating a light-dark contrast for healthy rhythms. (00:10:06) Phones, Screens, & the Blue Light Whether blue light from screen use affects sleep quality. (00:12:37) Defining & Diagnosing Sleep Problems How stress and over-focus on sleep quality worsen insomnia. (00:14:50) Sleep Anxiety & Wearables The psychological downsides of sleep data from tracking devices. (00:16:03) CBT-I & Rethinking Insomnia Mentally reframing sleep with cognitive behavioral therapy for insomnia (00:19:50) Desynchronized Sleep Patterns Studying student sleep patterns to separate circadian vs. sleep effects. (00:22:37) Shift Work & Circadian Misalignment The difficulty of re-aligning circadian clocks in rotating shifts. (00:25:14) Effectiveness of Sleep Medications The various drugs used to promote sleep and their pros and cons. (00:28:34) Circadian “Sleep Cliff” & Melatonin The brain's “wake zone” before sleep and the limited effects of melatonin. (00:31:41) Do's & Don'ts for Better Sleep Advice for those who want to improve their sleep quality. (00:33:44) Alcohol and Caffeine Effects How metabolism influences the effects of alcohol and caffeine on sleep. (00:36:13) Conclusion Connect With Us:Episode Transcripts >>> The Future of Everything WebsiteConnect with Russ >>> Threads / Bluesky / MastodonConnect with School of Engineering >>>Twitter/X / Instagram / LinkedIn / Facebook Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Episode #207 of the PricePlow Podcast brings together Keely Johnson, VP of Sales and Marketing at Arjuna Natural, and Dr. Jessie Cavanaugh of Nutraceuticals Research Institute for a deep dive into cortisol science and ashwagandha research methodology. Jessie, a Harvard Medical School Clinical Scholars Training Program alumna, just completed what she describes as the first botanical study ever to use timestamped cortisol awakening response (CAR) measurements. The subject: Shoden ashwagandha at 60mg, in a three-arm trial with Shoden, Shoden-R, and placebo. Also joining for her podcast debut is Victoria Johnson, registered nurse and familiar face from the PricePlow Instagram channel, who brings a hands-on clinical angle to the conversation. The episode covers what separates quality nutraceutical research from noise, why cortisol balance matters far more than cortisol suppression, and where Shoden is headed: into beverages, pre-workouts, and potentially women’s multivitamins. If you caught Keely on Episode #171 covering the Shoden revolution, this is the scientific sequel. Before diving in, subscribe to the PricePlow Podcast on your favorite platform and sign up for Arjuna Natural news alerts on PricePlow so you’ll know the moment the CAR study publishes. https://blog.priceplow.com/podcast/cortisol-awakening-response-shoden-207 Video: Shoden Cortisol Awakening Response Research with Jessie Cavanaugh https://www.youtube.com/watch?v=vEDJdOv4B14 Detailed Show Notes: Keely Johnson, Jessie Cavanaugh, and Victoria Johnson on Cortisol, Stress, and Shoden (0:00) – Introductions (1:45) – Jessie Cavanaugh’s Background (3:00) – What Makes Good Nutraceutical Research (5:30) – Recruiting the Right Study Population (7:00) – Acute vs. Chronic Stress (11:15) – Cortisol: Beyond “The Stress Hormone” (13:45) – The Cortisol Awakening Response (18:00) – Study Protocol & Lifestyle Controls (20:00) – The Three-Arm Shoden Study (23:30) – Decentralized Studies & Participant Compliance (27:15) – Study Outcomes & the Blunted Cortisol Surge (31:00) – Formulating with Shoden: Beyond Calm (34:00) – Shoden-R in Functional Beverages (37:00) – Cortisol Balance, Testosterone & Consistency (40:30) – Sleep Hygiene, Shift Work & Daily Habits (44:30) – What’s Next: Menopause Research, Publication & The Book Where to Follow and Learn More Connect with the Guests LinkedIn: Keely Johnson – VP of Sales and Marketing, Arjuna Natural LinkedIn: Jessie Cavanaugh – Founder, Nutraceuticals Research Institute Instagram: @primovictoria_rn – Victoria Johnson, RN and PricePlow Instagram team Arjuna Natural Nutraceuticals Research Institute PricePlow Resources …… Read more on the PricePlow Blog

Ready to break through your Keto plateau? Book your free consultation call with Robert Sikes here: https://www.ketobodybuilding.com/callYour phone is silently destroying your testosterone levels every single night. The constant stress from modern technology is keeping your cortisol elevated, wrecking your sleep and tanking your vital hormones without you even realizing it. This hidden epidemic is unraveling the health of millions, but there are simple ways to fight back. In episode 862 of the Savage Perspective Podcast, host Robert Sikes sits down with cortisol expert and author Justin Hai to discuss the direct link between your screen time, poor sleep, and declining health. Justin shares powerful, actionable strategies to manage stress, optimize your sleep hygiene, and regain control of your hormones in our hyper connected world. Discover how to create healthy boundaries with technology and why mastering your cortisol is the key to improving your energy, focus, and overall well being.Follow Justin Hai on IG: https://www.instagram.com/justin_a_haiGet Keto Brick: https://www.ketobrick.com/Subscribe to the podcast: https://open.spotify.com/show/42cjJssghqD01bdWBxRYEg?si=1XYKmPXmR4eKw2O9gGCEuQChapters0:00 - The Vicious Cycle: How Cortisol Destroys Sleep & Hormones1:01 - From Medical Skincare to Mastering Stress Hormones3:21 - Why Cortisol is The "Master Hormone" Everyone Ignores4:09 - The Simple Reason Your Testosterone Is Low (It's Not What You Think)5:37 - How Modern Technology Has Rewired Your Brain for Stress7:27 - A Personal Mission: When Cortisol Hit Close to Home9:02 - The Difference Between Marketing Hype & Real Clinical Results9:42 - Actionable Steps to Lower Your Cortisol Levels12:31 - How to Structure Your Day for Optimal Cortisol Rhythm13:28 - What We Lost: The Forgotten "Endings" to Our Workday14:30 - How to Set Healthy Communication Boundaries in a 24/7 World16:17 - Is Social Media Fake? A Father's Perspective on Raising Teens18:00 - Should You Shelter Your Kids or Show Them the Real World?19:40 - The #1 Most Important Habit for Controlling Cortisol Levels20:33 - Sleep Hygiene 101: Creating The Perfect Pre-Bed Ritual22:03 - Do You Need Labs? How to Know if Your Cortisol Is High22:41 - Are Sleep Trackers (Oura, Garmin) Actually Useful?25:05 - Why a Consistent Sleep Schedule (Even on Weekends) is a Game-Changer27:10 - Do Blue Light Blocking Glasses Really Work?29:16 - The Ultimate Biohack: Reading an Old-Fashioned Book29:57 - A Message from Robert Sikes31:38 - Why Reading Fictional Books Before Bed is a Powerful Tool32:32 - The Hidden Dangers of Binge-Watching TV Shows34:09 - How to Use Social Media for Business Without It Consuming You36:32 - The Missing Life Skill: Why Younger Generations Can't Connect37:31 - The Surprising Reason 20-Year-Olds Are Using Viagra39:41 - Is Podcasting the Antidote to Social Media?40:35 - How to Reconnect with Your Grandparents (Hint: It's Not a Text)42:44 - The One Piece of Advice to Instantly Lower Cortisol with Your Partner44:12 - Your Kids Are a Litmus Test for Your Phone Addiction46:15 - Beyond Sleep: Other Non-Negotiables for Managing Stress47:18 - The Simple Truth About Diet: What Actually Works for Fat Loss48:04 - Is Walking or Running Better for Burning Fat?50:20 - Is It Safe to Take Melatonin Every Night?51:42 - The Alarming Truth About Long-Term TRT Use53:18 - A Deep Dive into Rebalance Health's Cortisol-Controlling Mints58:04 - Where to Find Justin's Book: "Stress Nation"1:00:00 - Where to Find More from Justin Hai

In this episode of Do Good to Lead Well, I welcome Dr. Jacqueline Sperling, a clinical psychologist, assistant professor in psychology at Harvard Medical School, and the co-founder and co-program director of the McLean Anxiety Mastery Program at McLean Hospital to discuss her latest book, “Find Your Fierce: How to Put Social Anxiety in Its Place.”Motivated by long waitlists at treatment centers and the slow path many face toward accessing help for social anxiety, Jacqueline Sperling shares her mission: to offer practical, evidence-based tools that anyone can use, regardless of clinical diagnosis or age. She grounds her message in empowerment, emphasizing that anxiety is a universal emotion—sometimes adaptive, sometimes disruptive—but always manageable with the right approach.Major themes include: • Understanding Anxiety: Dr. Sperling defines anxiety as a forward-looking form of fear and reframes it as a resource that can help us prepare for life's challenges, provided we don't let it dominate our decision-making. • The Thoughts-Feelings-Behaviors Model: Our discussion breaks down how our internal dialogue, emotions, and actions interconnect. Techniques like “stop, drop, and roll” and identification of unhelpful thought categories (catastrophizing, shoulds, overgeneralizing) are brought to life through questions from the live audience. • Leadership and Team Dynamics: We explore how leaders can compassionately address anxiety in their teams, foster psychological safety, and model healthy boundaries, which are especially during disruptive times and organizational uncertainty.Check out this episode for an honest, caring invitation for how we can create lasting mental health hygiene: a daily, mindful practice to care for ourselves, as we pursue meaningful work and lead with compassion.What You'll Learn- How to flip the script when you always expect the worst.- How leaders can compassionately support team members stuck in negative thought cycles.- Strategies for dealing with imposter syndrome and perfectionism.- Practical tips for receiving feedback without defensiveness.- Ways to maintain resilience in uncertain, disruptive times.- The power of mental health hygiene.Podcast Timestamps02:15 Dr. Jacqueline Sperling's background04:07 Origin story of "Find Your Fierce" book05:48 Understanding anxiety vs. fear07:49 The three-component model (thoughts, feelings, behaviors)10:04 Stop, drop, and roll technique14:23 Managing catastrophizing in team members18:54 Addressing imposter syndrome23:01 Overcoming fear of speaking up in meetings28:08 Values-based anxiety management31:53 The "shoulds" and "musts" trap33:51 Receiving feedback effectively38:03 Managing team anxiety during disruption40:06 Addressing perfectionism44:40 Delegation and leadership anxiety48:33 Overgeneralizing dangers52:07 Mental health hygiene practicesKEYWORDSPositive Leadership, Managing Anxiety, Social Anxiety, Thought-Feeling-Behavior Model, Catastrophizing, Mindfulness, Imposter Syndrome, Perfectionism, Exposure Therapy, Behavioral Experiments, Self-insight, Mental Health Hygiene, Resilience, Stress Management, Reframing, Team Dynamics, Sleep Hygiene, Self-care, CEO Success

Have you ever heard of "sleep hygiene"?

Most dentists treat sleep as optional until performance drops, patience gets shorter, and focus slips. In this episode, Kirk Behrendt talks with Dr. Uche Odiatu, health and fitness educator for dentistry, about sleep hygiene fundamentals that improve energy, cognition, metabolic health, and daily productivity. You will learn why seven hours is the minimum, why “sleep debt” can't be repaid on weekends, and the practical habits that make sleep deeper and more consistent. Listen to Episode 1005 of The Best Practices Show!Main TakeawaysSeven hours is the minimum sleep needed for most adults to avoid ongoing sleep deprivation.“Catching up” on sleep over the weekend does not fully reverse the effects of several nights of poor sleep.Morning outdoor light exposure helps reset circadian rhythm and supports falling asleep more easily at night.Daily physical activity builds physiological sleep drive beyond mental fatigue from a long clinical day.Alcohol can make you feel sedated but reduces deep sleep quality and interferes with memory consolidation and emotional regulation.Eating within three hours of bedtime can reduce sleep quality because the body is focused on digestion.Evening light control, including avoiding bright overhead LED lighting and late-night scrolling, supports melatonin and sleep depth.Snippets01:56 Seven hours as the minimum, and how being awake too long affects performance.03:44 Why “sleep debt” can't be repaid on weekends.06:23 Morning sunlight and outdoor exposure to reset circadian rhythm.09:35 Why sedentary days reduce true sleep drive, even when you feel mentally exhausted.11:28 Alcohol as sedation vs. sleep, and what it does to deep sleep and retention.17:35 Eating close to bedtime and the impact on sleep quality.18:45 Managing evening light by avoiding overhead LEDs after sunset.20:35 Doomscrolling, dopamine hits, and how small amounts of light disrupt physiology.24:10 “Become a sleep master” before chasing other wellness tools.Guest Bio/Guest ResourcesDr. Uche Odiatu has a DMD (Doctor of Dental Medicine). He is a professional member of the ACSM (American College of Sports Medicine), a Certified Personal Trainer NSCA (National Strength & Conditioning Association), and the Canadian Association of Fitness Professionals (canfitpro). He is the co-author of The Miracle of Health and has lectured in Canada, the USA, the Caribbean, the UK, and Europe. He is an invited guest on over 400 TV and radio shows, from ABC 20/20, Canada CTV AM, Breakfast TV, to Magic Sunday Drum FM in Texas. This high-energy healthcare professional has done over 450 lectures in seven...

In Episode 340 You Will Discover: How ADHD low energy is biological, not a discipline problem Ways to identify which low-energy phase you're in right now Simple, compassionate tools that match your actual capacity Work With Me:

For more positivity, good news, and uplifting messages visit: www.guidinglights.org Thank you for listening! If you like, please subscribe for more! Healthy Sleep Hygiene: The Foundation of Overall Well-being In our fast-paced, high-stress world, getting a good night's sleep often takes a backseat to the demands of work, family, and social obligations. However, sleep is a critical component of overall well-being, influencing everything from our mood and cognitive function to our physical health. Developing healthy sleep hygiene habits is essential for ensuring we get the restorative sleep our bodies need to function at their best. What is Sleep Hygiene? Sleep hygiene refers to a set of practices and habits that promote consistent, uninterrupted, and high-quality sleep. Good sleep hygiene can help you fall asleep more easily, stay asleep throughout the night, and wake up feeling refreshed and energized. Here are some key elements of healthy sleep hygiene: 1. Maintain a Consistent Sleep Schedule Going to bed and waking up at the same time every day helps regulate your body's internal clock. This consistency makes it easier to fall asleep at night and wake up in the morning. Aim to keep this schedule even on weekends to avoid disrupting your sleep pattern. 2. Create a Relaxing Bedtime Routine Establishing a calming pre-sleep routine can signal to your body that it's time to wind down. Activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation can help prepare your mind and body for sleep. 3. Optimize Your Sleep Environment Your bedroom should be a sanctuary for sleep. Ensure your sleeping environment is cool, quiet, and dark. Invest in a comfortable mattress and pillows, and consider using blackout curtains or a white noise machine if you're sensitive to light or noise. 4. Limit Exposure to Screens Before Bed The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime. Instead, opt for activities that help you relax without the stimulating effects of screens. 5. Be Mindful of Food and Drink What you consume before bed can significantly impact your sleep. Avoid large meals, caffeine, and alcohol in the hours leading up to bedtime. While alcohol might make you feel sleepy initially, it can disrupt your sleep cycle later in the night. 6. Stay Active During the Day Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to complete your workout at least a few hours before bedtime, as exercising too close to bedtime can have the opposite effect. 7. Manage Stress and Anxiety Stress and anxiety are common culprits of poor sleep. Incorporating stress-reducing practices into your daily routine, such as mindfulness meditation, yoga, or journaling, can help calm your mind and improve your sleep quality. The Benefits of Healthy Sleep Hygiene Prioritizing healthy sleep hygiene can have a profound impact on your overall well-being. Here are some of the key benefits: Improved Cognitive Function Adequate sleep enhances cognitive processes such as memory, attention, and problem-solving skills. It also supports creativity and learning by allowing the brain to process and consolidate information. Better Emotional Regulation Good sleep is essential for emotional stability. It helps regulate mood, reduces irritability, and enhances the ability to cope with stress. Conversely, poor sleep is associated with increased risk of mood disorders like depression and anxiety. Enhanced Physical Health Sleep plays a crucial role in physical health. It supports immune function, helps regulate hormones, and contributes to cardiovascular health. Poor sleep is linked to an increased risk of various health issues, including obesity, diabetes, and heart disease. Increased Productivity and Performance When well-rested, individuals are more alert, focused, and efficient in their tasks. Good sleep improves overall performance, whether in professional settings, academic pursuits, or personal endeavors. Healthy sleep hygiene is the cornerstone of overall well-being. By incorporating simple yet effective habits into your daily routine, you can significantly improve the quality of your sleep and, consequently, your quality of life. Remember, sleep is not a luxury but a necessity. Prioritize it, and you'll reap the benefits of a healthier, happier, and more productive life.

Send us a text & leave your email address if you want a reply!Let's be real: You've probably tried every "natural aphrodisiac" on the market, but have you considered the one that's literally free and scientifically proven? Sleep. Studies show women who get quality sleep are 14% more likely to want sex, while guys getting less than 5 hours a night see their testosterone drop by 15%. That's your body screaming for rest so it can actually want to get busy. Imagine waking up naturally energized, horny, and genuinely excited about connecting with your partner. Picture having the mental clarity to communicate your desires and the physical vitality to act on them. This isn't fantasy—it's the reality for people who understand how sleep affects sex drive naturally.KEY TAKEAWAYS THAT WILL CHANGE YOUR LIFE:Women's testosterone peaks between 2-3 PM—perfect timing for afternoon intimacy when you're well-restedMen who get quality sleep experience stronger morning erections and higher overall testosteroneNatural alternatives to sleep aids can restore your body's ability to produce crucial amino acids that pharmaceuticals blockCouples sleep schedules don't have to destroy intimacy when you know the right strategiesSleep supplements for better libido work best when you understand which herbs target which sleep issuesLINKS & RESOURCES MENTIONED IN THE EPISODE CAN BE FOUND HERE.The Live Power of Pleasure Free Summit | Feb 11-12, 2026 > While everyone else is buying predictable Valentine's gifts, you'll be learning from the world's most innovative sexuality teachers how to access states of intimacy that most people don't even know exist. Free to Register: https://www.sexreimagined.com/power-of-pleasure LAST 10x LONGER. If you suffer from premature ejaculation, you are not alone, master 5 techniques to cure this stressful & embarrassing issue once and for all. Save 20% Coupon: PODCAST20.  THE MALE GSPOT & PROSTATE MASTERCLASS. This is for you if… You've heard of epic anal orgasms, & you wonder if it's possible for you too. Save 20% Coupon PODCAST20.  THE VAGINAL ORGASM MASTERCLASS. Discover how to activate the female Gspot, clitoris, & cervical orgasms. Save 20% Coupon: PODCAST 20Support the show FREEBIE- Introduction to Tantric Kissing Video and Workbook SxR Website Dr. Willow's Website Leah's Website

Welcome to PsychEd, the psychiatry podcast for medical learners, by medical learners. This short episode covers the basics of sleep hygiene.Hosts: Jo Kikukawa (MS2) and Grant Yao (MS4)Audio editing: Grant YaoTimestamps:(0:33) - Background(2:07) - Core principles and strategies(5:37) - Counselling on sleep(6:18) - When to get help with sleep(7:29) - SummaryReferences:Centre for Addiction and Mental Health. Sleep disorders. CAMH.Harvard Health Publishing. Sleep hygiene: Simple practices for better rest. Harvard Health.Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD. Management of chronic insomnia disorder in adults: A clinical practice guideline from the American College of Physicians. Ann Intern Med. 2016;165(2):125–133.Sleep Foundation. Sleep hygiene. SleepFoundation.org.Spielman AJ, Caruso LS, Glovinsky PB. Behavioral treatment of insomnia: A clinical case series. Sleep. 1987;10(1):87–92.For more PsychEd, follow us on Instagram (⁠@psyched.podcast⁠),  Facebook (⁠PsychEd Podcast⁠), X (⁠@psychedpodcast⁠), and Bluesky (⁠@psychedpodcast.bsky.social‬⁠). You can email us at ⁠psychedpodcast@gmail.com⁠ and visit our website at⁠ ⁠⁠psychedpodcast.org⁠.

SNOOZE - Let's Get to Sleep!: ⁠https://bit.ly/4pt1T6V⁠ You can't supplement or exercise your way around poor sleep, and the damage accumulates faster than most people realise. A landmark Harvard study showed healthy young men developed pre-diabetic metabolic markers after just one week of restricted sleep, while a 25-year investigation of nearly 8,000 people linked chronic short sleep in midlife to a 30% increased dementia risk decades later. What would change if you treated sleep as the foundation of optimisation rather than the obstacle to productivity? CLICK HERE TO BECOME GARYS VIP!: ⁠https://bit.ly/4ai0Xwg⁠ Thank you to our partners H2TABS: “ULTIMATE10” FOR 10% OFF: ⁠https://bit.ly/4hMNdgg⁠ BODYHEALTH: “ULTIMATE20” FOR 20% OFF: ⁠http://bit.ly/4e5IjsV⁠ BAJA GOLD: "ULTIMATE10" FOR 10% OFF: ⁠https://bit.ly/3WSBqUa⁠ COLD LIFE: THE ULTIMATE HUMAN PLUNGE: ⁠https://bit.ly/4eULUKp⁠ WHOOP: JOIN AND GET 1 FREE MONTH!: ⁠https://bit.ly/3VQ0nzW⁠ AION: “ULTIMATE10” FOR 10% OFF: ⁠https://bit.ly/4h6KHAD⁠ A-GAME: “ULTIMATE15” FOR 15% OFF: ⁠http://bit.ly/4kek1ij⁠ PEPTUAL: “TUH10” FOR 10% OFF: ⁠https://bit.ly/4mKxgcn⁠ CARAWAY: “ULTIMATE” FOR 10% OFF: ⁠https://bit.ly/3Q1VmkC⁠ HEALF: 10% OFF YOUR ORDER: ⁠https://bit.ly/41HJg6S⁠ RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: ⁠https://bit.ly/44fFza0⁠ GOPUFF: GET YOUR FAVORITE SNACKS!: ⁠https://bit.ly/4obIFDC⁠ GENETIC METHYLATION TEST (UK ONLY): ⁠https://bit.ly/48QJJrk⁠ GENETIC TEST (USA ONLY): ⁠⁠https://bit.ly/3Yg1Uk9⁠ Watch  the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: ⁠https://bit.ly/3RPQYX8⁠ Podcasts: ⁠https://bit.ly/3RQftU0⁠ Connect with Gary Brecka Instagram: ⁠https://bit.ly/3RPpnFs⁠ TikTok: ⁠https://bit.ly/4coJ8fo⁠ X: ⁠https://bit.ly/3Opc8tf⁠ Facebook: ⁠https://bit.ly/464VA1H⁠ LinkedIn: ⁠https://bit.ly/4hH7Ri2⁠ Website: ⁠https://bit.ly/4eLDbdU⁠ Merch: ⁠https://bit.ly/4aBpOM1⁠ Newsletter: ⁠https://bit.ly/47ejrws⁠ Ask Gary: ⁠https://bit.ly/3PEAJuG⁠ Timestamps 00:00 Intro of Show 02:08 What Happens to Your Body When You're Sleep-Deprived? 04:01 Sleep's Impact on Brain 05:13 Dementia Risks from Sleep Deprivation 07:09 Modern Life vs. Quality Sleep 08:19 Consistency over Duration 09:01 4 Steps to Improve Sleep Quality 12:20 Becoming the Ultimate Human The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user's own risk. The Content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Send us a textIn this episode of the Midlife with Courage™ podcast, host Kim and guest Sharon Neilson dive into the challenges women face in midlife. Sharon shares her journey as a nurse, mom, and wellness coach, offering strategies on managing stress, nutrition, and exercise for a healthier life after 40.- Insightful discussion on midlife wellness- Sharon's personal journey and transformation- Tips on managing stress, nutrition, and exercise- Importance of self-care and finding one's true self00:00 Welcome to Midlife with Courage00:20 Meet Sharon Nielsen: A Journey from Nursing to Wellness01:28 Personal Transformation and Wellness Business02:43 The Importance of Stress Management05:18 Navigating Divorce and Finding Strength09:22 Combining Western and Eastern Medicine16:26 Understanding Insulin Resistance and Health Challenges26:27 Understanding the Dangers of Visceral Fat26:41 Personal Experiences with Fitness and Energy27:09 Challenges in the Medical System for Women27:20 Empowering Women to Take Control28:01 Long-Term Health Goals Over Short-Term Gains28:38 Navigating Health Information Overload28:53 Getting Honest with Ourselves29:38 Importance of Blood Tests and Pillars of Perimenopause Management30:11 Introduction to Dr. Stacy Sim and Her Research30:44 Challenges in Women's Health Research32:15 Sleep Hygiene and Movement32:58 Nutrition and Exercise Strategies for Women34:27 The Importance of Fueling Before Exercise36:01 Time-Restricted Eating vs. Fasting37:48 Strategic Daily Planning for Women43:20 Coaching and Support Systems for Women46:10 Launching the 'Eternal Her' Program50:43 Final Thoughts and EncouragementIf you would like to learn more about Sharon and what she offers women in midlife, please go to her website Get in on the next Courage & Confidence Circle before it even opens. The waitlist for the March 2026 Courage & Confidence Circle is open so click the link below to let me know you are ready to grow your midlife confidence now! PUT ME ON THE WAITLIST!Support the showKim Benoy is a retired RN, Certified Aromatherapist, wife and mom who is passionate about inspiring and encouraging women over 40. She wants you to see your own beauty, value and worth through sharing stories of other women just like you. If this podcast inspires you and makes you think, “She's talking to me,” there's a place where these conversations continue. The Midlife with Courage™ community is the podcast—plus deeper connection, encouragement, and support for midlife women navigating confidence, change, and what's next. It's a safe, uplifting space to be inspired, share honestly, and grow alongside women who truly get this season of life. Midlife with Courage™ Community Are you looking for more? You should check out my Courage & Confidence Circle! Join a supportive group of other midlife women who are ready to live with courage and stop waiting for someday! This 3-month program starts again in March 2026 and I would love to see you there! REGISTER HERE Want to be a guest on Midlife with Courage™-Flourishing After Forty with Kim Benoy? Send Kim Benoy a message on PodMatch, here: Podmatch Link ...

In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom, both Doctors of Physical Therapy chat with neuroscientist Ariel Garten, co-founder of Muse. Together, they explore how brainwave-sensing technology can make meditation more effective, support stress reduction, and improve sleep and pain management. Ariel shares practical tips for building healthy habits, explains the science behind meditation and brain health, and highlights Muse's research-backed benefits for women's wellness, including how it can improve sleep quality. The conversation is both empowering and approachable, offering actionable insights for women seeking to enhance their mental and physical well-being through mindful routines and innovative tools that can also help improve sleep.Needed Discount:Jen trusted Needed Supplements for fertility, pregnancy, and beyond! Support men and women's health with vitamins, Omega-3, and more. Used by 6,000+ pros. Use code OPTIMAL for 20% off at checkout!Muse Discount:Interested in what Muse can do for you? This tool has been shown to reduce stress, improve sleep and increase performance across multiple aspects of brain health. Check it out HERE and get a special 15% discount!Dr. Mina's Resources:Muse WebsiteMuse on IGMuse YoutubeMuse FacebookMuse DiscountWe think you'll love:Free Week of Jen HealthJen's InstagramDom's InstagramYouTube ChannelWhat You'll Learn from Ariel:04:44 Ariel explains brainwaves, how they're measured, and their significance in understanding brain activity.06:59 Discussion on how brainwave patterns relate to anxiety, depression, and brain region activity.09:35 How meditation and technology like Muse can influence brainwaves for better sleep and focus.11:57 Evidence for meditation's benefits, optimal durations, and Mayo Clinic...For full show notes and resources visit https://jen.health/podcast/439 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.