The Sleep Is A Skill Podcast

Diane Ducarme, Founder & CEO of Migraine Heroes is a leading figure in migraine investigation, blending the wisdom of Eastern Medicine with Western science and advanced technology to uncover the true roots of migraine disease. With an MBA from Harvard Business School, a background in science and engineering, and fluency in seven languages—including Mandarin—Diane brings a rich perspective to the complex world of migraine care. Her journey has taken her from engineering to Traditional Chinese Medicine studies in China and, more recently, neuroscience research at Harvard X. Diane’s approach uniquely emphasizes adding functional foods instead of eliminating them, shifting away from restrictive practices to focus on nourishing the body. As the host of the Migraine Heroes podcast, she shares insights and stories that resonate deeply with migraine sufferers worldwide. Through Migraine Heroes, Diane’s dedication continues to transform lives, offering a holistic path to relief, resilience, and wellness for those navigating migraine disease. SHOWNOTES: 😴 Migraines are not random, mysterious, or permanent 😴 How painkillers can silence symptoms while the real cause grows louder 😴 How functional foods can heal more than eliminating everything 😴 What waking at 1–3 a.m. reveals about your liver, brain, and sleep cycles 😴 How medication overuse can quietly create daily migraines 😴 Why solving migraines often improves sleep health, hormones, and energy together 😴 How deep sleep returns when the brain finally feels safe to rest 😴 What symptom timing can reveal about your nervous system health 😴 How gentle tracking restores trust in your body without obsession 😴 What true healing looks like after decades of pain 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill GUEST LINKS: Website: https://migraineheroes.com/ Instagram: https://www.instagram.com/themigraineheroes/ Facebook: https://www.facebook.com/mynectarhealth LinkedIn: https://nz.linkedin.com/in/diane-ducarme-6a4252bb DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Jonathan Robinson is a former psychotherapist and author of 16 books. He has been a frequent guest on Oprah and CNN, and is well known for his groundbreaking work with MDMA assisted therapy. He has led over 600 MDMA sessions with people over a 40 year period. His books about MDMA include "Ecstasy as Medicine" and "Ecstasy for Couples." SHOWNOTES: 😴 What happens when sleep tips aren’t enough 😴 Can ecstasy as medicine support sleep, trauma healing, and nervous system regulation? 😴 Why unresolved trauma can teach the body that sleep isn’t safe 😴 How fight-or-flight helps quiet when the brain won’t power down at night 😴 Why MDMA feels different from other psychedelics 😴 Who should (and should not) consider MDMA safety, including key medication contraindications 😴 What a well-supported MDMA protocol actually looks like 😴 How relationship stress can transform and why couples healing matters for sleep 😴 Why integration and accountability are what make lasting change stick, long after the session 😴 Learn more about MDMA: MDMAtraining.net and Jonathan’s book: Ecstasy as Medicine /Ecstasy For Couples 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill GUEST LINKS: Website: MDMAtraining.net Use code: SLEEPISASKILL for $250 OFF Instagram: @jon2ric DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Emily Sadri is a double board-certified Women’s Health Nurse Practitioner and Certified Nurse Midwife. She studied at the University of Pennsylvania and began her career in New York City, drawn to midwifery for its deep focus on relationships and walking with women—not in front of them. After a decade in conventional medicine, frustrated by the limits of insurance-based care, Emily founded Aurelia—a telehealth practice for women in midlife—on the belief that real care starts with time, trust, and connection. A mother of four, Emily lives what she teaches: that women deserve healthcare that sees them, hears them, and stands beside them through every stage of life. At Aurelia, she’s rewriting the rules—and helping women do midlife better™. SHOWNOTES: 😴 Meet Emily Sadri: How did a UPenn nurse midwife become a women’s health & sleep specialist? 😴 The hidden cost of burnout culture and being celebrated for exhaustion 😴 The covid curveball: what changed when she finally slept at night? 😴 Cycle fall apart vs. hormone decline explained 😴 Perimenopause sleep signals you shouldn’t ignore 😴 Estrogen rhythm as the primary circadian driver 😴 Progesterone cliffhanger and why it’s not always the answer 😴 3–4 a.m. wakeups linked to estrogen shifts 😴 Career change as the ultimate sleep intervention 😴 The biggest sleep shift estrogen optimization as a life changing lever after 35 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill GUEST LINKS: Website: www.emilysadri.com/sleepisaskill Free Perimenopause Guidebook and up to $250 off a program Instagram: @emilysadri_np and @aureilawomenshealth Facebook: https://www.facebook.com/emilysadri.np.ohio LinkedIn: https://www.linkedin.com/in/emily-sadri/ DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Ashley is a Doctor of Physical Therapy with over 20 years of expertise in seating, posture, and pressure management. She began her career leading a pediatric seating clinic before bringing her knowledge to the wheelchair manufacturing industry, where she thrived in clinical sales and training, mentoring new therapists in foundational seating principles. Her career has been built on a deep understanding of how the way we sit affects everything from musculoskeletal health to long-term function and comfort. Ashley has spoken at regional and international conferences, guest lectured at universities, and now leads the Ambassador Community at Anthros—an ergonomic seating company rooted in spine science. Known for her high energy, humor, and ability to connect with anyone, Ashley is on a mission to fix the way people sit—and help others feel and function at their best, wherever they are. SHOWNOTES: 😴 Could your workspace /chair be wrecking your sleep more than your mattress? 😴 Why pain management actually starts the moment your workday begins 😴 Is sitting the new smoking, or is it how you sit that matters most? 😴 Pelvis first: the missing link between posture and breathing 😴 Why most office chairs support the spine in all the wrong places 😴 Try this: hunch and breathe… then sit tall and feel the difference 😴 How poor posture quietly locks your nervous system into fight-or-flight 😴 Micro-movements, major payoff: small breaks that lead to better sleep 😴 A realistic movement rhythm you can actually maintain during workdays 😴 The posture audit: what a single photo can reveal about sleep issues 😴 Why a dysregulated day can’t magically calm down at night 😴 What would change if you invested in how you sit as much as how you sleep? 😴 Check out Anthros Chair https://glnk.io/2o78n/Sleepisaskill. Enjoy $200 off 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill GUEST LINKS: Website: anthros.com Instagram: https://www.instagram.com/anthroschair/ Facebook: https://www.facebook.com/anthroschair Twitter: https://x.com/Anthroschair DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Kristin is a health and high-performance maven, nutrition specialist, certified fitness trainer, and leader in the global breathwork and cold exposure space. Her SHERPA Breath & Cold Instructor Training program has trained over 175 coaches and healers across North America and the Caribbean using the transformative power of breathwork and ice plunges. Her trademark wit, wisdom, and female biohacking expertise are shared on international stages as well as in her 'Warrior Woman Mode' coaching programs that guide women to optimal health and vitality. Kristin also hosts the WELLPOWER Podcast which blends biohacking and wellness subject matter expertise, inspiring guests, and practical application of tools to lead clients and listeners alike. As a progressive voice, dynamic leader, and health optimization champion, she questions how far the human body can go, and helps others realize their capacity for greatness. SHOWNOTES: 😴 What happens when a Sleep Is a Skill expert gets humbled by insomnia again? 😴 Could MDMA-assisted facilitation be a missing link for trauma, hypervigilance, and sleep? 😴 Why wake-ups, rumination, and anxiety often signal a nervous system that doesn’t feel safe 😴 How stored trauma lives in the body and quietly drives night-time scanning and overthinking 😴 Why tools and supplements aren’t always enough to resolve insomnia 😴 How hypervigilance can be both a survival superpower and a sleep saboteur 😴 What Internal Family Systems (IFS) work reveals about the inner “watchmen” that keep you awake 😴 How fear extinction may support nervous system safety and deeper rest 😴 What current sleep research suggests about improved sleep quality after MDMA-assisted psychotherapy 😴 Why intentional facilitation and screening matter more than the medicine itself 😴 Why integration work is essential for lasting nervous system and sleep changes 😴 Why circadian basics like light exposure, timing, and routines still make or break sleep 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill GUEST LINKS: Website: https://www.wellpower.life/ Instagram: https://www.instagram.com/biohacking.breath.cold Facebook: https://www.facebook.com/warriorwomanmode DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Dr. Donald (DC, MS, CSCS) works with high-output leaders and pros who want steady energy, sound sleep, and clear decision-making under pressure. Trained as a scientist and former decathlete, he runs a diagnostics-first process: measure first (labs, sleep architecture, HRV, cognitive speed, recovery), act second (light and rhythm, training, sleep, nutrition, travel), then track the deltas in plain numbers. He blends East + West methodologies - nature’s tools before prescriptions - and aligns each client’s MD, trainer, and nutrition so the plan runs as one roadmap. His practice is referral-led and confidentiality is standard. Current work includes select 1:1 advisories and a small, invite-only cohort for leaders who want a clear, sustainable system for health and performance. As a fruit of his labor, CORE Performance Labs is on the way - an evidence-led program built from his vast experience. If you’d like an early look, follow Dr. Donald on LinkedIn to stay in the loop. SHOWNOTES: 😴 How circadian biology determines when your body is actually ready for sleep 😴 Why sleep timing matters more than sleep duration 😴 How chronotypes explain night owls, early birds, and persistent sleep struggles 😴 How elite performers protect sleep while competing late at night 😴 When sleep tracking helps—and when it creates anxiety 😴 Why the sleep environment often matters more than supplements 😴 How cortisol & melatonin and blood sugar disruptions ruin sleep quality 😴 Why glucose spikes at night trigger middle-of-the-night wake-ups 😴 How light exposure and body temperature control sleep depth 😴 Why sleep routines borrowed from others can backfire 😴 How morning routines quietly shape nighttime melatonin release 😴 Why personalized sleep strategies outperform one-size-fits-all advice 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill GUEST LINKS: Instagram: https://www.instagram.com/drshrump/?hl=en LinkedIn: https://www.linkedin.com/in/drshrump/ DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Dr. Ryan Gober, Medical Science Liaison at Electromedical Products International (EPI). Dr. Gober shares his insights on the science behind Alpha-Stim, its clinical applications for anxiety, insomnia, and pain, and the role of non-invasive brain stimulation in mental health treatment. Electromedical Products International (EPI) is a medical device company specializing in developing neuromodulation technologies including its flagship product, Alpha-Stim. Alpha-Stim is a FDA cleared medical device which utilizes a form of non-invasive electrical stimulation to treat symptoms of anxiety, insomnia, and pain. Ryan Gober is a Medical Science Liaison with EPI's Medical Affairs team responsible for sharing scientific and clinical information related to the Alpha-Stim device. Prior to joining EPI, Ryan completed an NIH research fellowship followed by a PhD in translational neuroscience where he performed research on behavioral health conditions and developed an interest in non-pharmacological options for treating mental health conditions, leading him to join Alpha-Stim. SHOWNOTES: 😴 What is Alpha-stim, and how does brain stimulation support sleep? 😴 Why are anxiety and insomnia so deeply interconnected? 😴 How can drug-free tools help when medications fall short? 😴 How does alpha-stim work through cranial nerves and brain networks? 😴 Why is reducing rumination key for calming a racing mind at night? 😴 How does the default mode network keep people awake? 😴 What does clinical research show about insomnia outcomes? 😴 How long does it take to see sleep quality improvements? 😴 Why is consistency more important than instant results for insomnia? 😴 Can daytime use still improve nighttime sleep? 😴 What makes alpha-stim different from vagus nerve stimulators? 😴 Why might nervous system regulation outperform “knock-you-out” solutions? 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill GUEST LINKS: Instagram: https://alpha-stim.com/ LinkedIn: https://www.linkedin.com/in/ryan-gober-phd-967bb4135/ DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Mark Dini is a decentralized health consultant specializing in quantum and circadian biology, functional medicine, comprehensive blood testing, tissue-specific bioregulator peptides, signaling peptide therapy, and longevity and healthspan optimization. His career is dedicated to advancing holistic and scientific methods to improve health and well-being on a global scale. As a business partner at an innovative health tracker startup in Singapore, Mark is contributing to the development of the world’s first preventive health tracking ring, now in the third stage of seed funding. The initiative aims to revolutionize health monitoring and management by enabling early detection and personalized prevention. In addition, Mark is involved in the development of an AI-driven app in partnership with a longevity clinic in South Africa. This collaboration seeks to enhance the precision of laboratory diagnostics, enabling more accurate analysis and personalized treatment protocols. SHOWNOTES: 😴 How a personal health journey reshaped the way we think about sleep 😴 Why western medicine alone often misses the root cause of poor sleep 😴 How type a habits can quietly sabotage deep sleep and recovery 😴 Why understanding the mind-body connection matters more than routines 😴 How nervous system safety unlocks true sleep recovery 😴 Why “if you’re not testing, you’re guessing” applies to sleep optimization 😴 How to use wearables as tools for awareness, not competition 😴 What recovery actually requires beyond workouts and biohacks 😴 How light exposure trains your circadian rhythm from morning to night 😴 The biggest sleep breakthrough: why getting thoughts onto paper changes everything 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill GUEST LINKS: Instagram: https://www.instagram.com/markdiniofficial/ LinkedIn: https://uk.linkedin.com/in/markdini DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Dr Joseph Dituri, also known as Dr. Deep Sea, is a biomedical engineer, former U.S. Navy saturation diver, and professor who lived underwater for 100 days as part of Project Neptune— a groundbreaking scientific mission to study how extended high-pressure environments affect the human body and brain. During his time beneath the sea, Dr. Dituri and everyone who visited him experienced something extraordinary — their deep and REM sleep doubled, reaching an unheard-of 60–66% each night. SHOWNOTES: 😴 What 100 days underwater revealed about deep sleep 😴 How hyperbaric oxygen became a surprising sleep breakthrough 😴 Which hyperbaric protocols actually work and which don’t 😴 Why pressure metabolism can reset your sleep depth 😴 How oxygen and pressure may enhance brain repair and memory 😴 Why chronic inflammation might be your hidden sleep disruptor 😴 How hyperbaric therapy could boost HRV recovery fast 😴 The unexpected sleep upgrade that changed his nights forever😴 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill GUEST LINKS: Website: Book - The Art and Science of Hyperbaric Medicine Instagram: @drdeepsea LinkedIn: Joseph Dituri, Ph.D. Book - The Art and Science of Hyperbaric Medicine DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Andrew Poles is an executive coach, leadership strategist, and ultra-endurance athlete dedicated to helping visionary founders scale their businesses without burning out. With 20+ years of experience, Andrew has coached over 10,000 leaders from companies like NASA, Dell, Schwab, Epic Games, and Netflix. After leading and turning around multi-million-dollar businesses, he left the corporate world to launch his coaching practice—hitting six figures in six weeks and doubling year over year since. Andrew’s approach blends neuroscience, leadership psychology, and storytelling, helping first-time founders navigate the leap from individual contributor to visionary CEO. As an ultra-endurance athlete, Andrew also understands high performance on a whole different level—training for and completing the grueling Telluride 100 Mountain Bike Race at 10,000 feet elevation. His upcoming book explores what endurance sports teach about leadership, mindset, and breaking past self-imposed limits. SHOWNOTES: 😴 How do unresolved emotions + conversations quietly sabotage your sleep each night? 😴 What does it really mean to be “complete + present” — and why does it transform your nights? 😴 How can a messy to-do list + calendar create hidden sleep debt you don’t even notice? 😴 Where does being out of integrity + alignment show up in your body and your sleep? 😴 Why do unfinished relationships + resentments keep waking you up at 3am? 😴 How does speaking with truth + intention instantly shift nighttime stress? 😴 How can clear promises + boundaries create more calm in your evenings? 😴 Why does replacing memory with a real system + capture tool improve deep rest? 😴 How does completing your day with reflection + journaling shift your nervous system? 😴 Why does “being complete” increase your presence + peace faster than any gadget? 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill GUEST LINKS: Website: www.andrewpoles.com YouTube: Andrew Poles Coaching LinkedIn: linkedin.com/in/andrewpoles DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Dr. Raleigh Duncan is widely recognized for his expertise in infrared therapy and is one of the most significant contributors to technologies that support healing the human body. He is a Board-Certified Doctor of Chiropractic and founded Clearlight over 28 years ago—now a global leader in infrared saunas and innovative wellness solutions. He is considered one of the early pioneers in infrared sauna technology, holding multiple patents and patents-pending for Clearlight’s signature innovations. His work includes developing the patented Carbon/Ceramic infrared heaters and Clearlight’s True Wave™ far infrared and full-spectrum heaters, known for deeper infrared penetration and industry-leading low EMF/ELF levels. Dr. Duncan has a long history of serving the wellness and fitness industries, designing systems and health products from concept to manufacturing with a strong focus on safety, quality, and consumer care. SHOWNOTES: 😴 The Ancient rituals behind modern hot–cold therapy 😴 How saunas + therapy improve emotional outcomes 😴 How infrared therapy impacts inflammation + mood 😴 Why cold plunges feel easier after sauna 😴 How hot baths support nightly wind-down 😴 Why sauna timing depends on nervous system 😴 Stacking healing modalities inside your sauna 😴 Keeping your phone away improves sleep 😴 What does Dr. Duncan’s personal sleep setup looks like and what can we learn from it? 😴 How contrast therapy strengthens the body 😴 If you’re considering investing in a Clearlight Sauna, Dr. Duncan shares an exclusive Sleep Is A Skill offer, the code SLEEPSKILL is valid for 15% off an order on shop.infraredsauna.com and users can save $600 - $1000 on their sauna on infraredsauna.com through Dec. 1 SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill ‍ GUEST LINKS: Website: https://infraredsauna.com/ Instagram: https://www.instagram.com/clearlightsaunas/ Facebook: https://www.facebook.com/saunaworks Tiktok: https://www.tiktok.com/@clearlight_life?lang=en LinkedIn: https://www.linkedin.com/company/clearlight-wellness‍ ‍ DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

SENERGY360 founder Brian Johnson began his career in the lumber industry as a certified lumber grader, where he discovered firsthand how conventional building materials could contribute to unhealthy living conditions through issues like mold growth. This early insight sparked his lifelong passion for healthier home construction and ultimately inspired the creation of SENERGY360, a company dedicated to building spaces that support both human and environmental wellness. Today, Brian stands as the only General Contractor in the country to hold triple certification from the Building Biology Institute—an achievement that underscores his expertise in integrating health science with construction. His holistic approach combines modern building technology with natural principles, incorporating circadian lighting, advanced air and water filtration, non-toxic materials, and low-EMF design to create homes that are not only sustainable but truly restorative for the body and mind. SHOWNOTES: 😴 How can your home become a sanctuary for sleep and deep restoration? 😴 How did Brian Johnson pioneer “healthy home” standards rooted in biology, not marketing? 😴 What does a truly mold-free, non-toxic, and circadian-aligned home look like? 😴 Why lighting design might be the biggest hidden factor sabotaging your sleep 😴 How the wrong dimmer switches create dirty electricity and stress your nervous system 😴 What’s the truth about LED lighting, friend or foe to your circadian rhythm? 😴 How low-voltage lighting and ethernet wiring can cut EMFs while enhancing sleep quality 😴 Inside Synergy 360: the 360-degree approach to designing for health and performance 😴 Why your bedroom wiring, lighting color, and air quality all affect melatonin production 😴 How Brian optimizes his own sleep routine through grounding and caffeine-free living 😴 What’s next: the Healthy Builders Academy and how Brian plans to train the next wave of wellness-focused builders 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. https://magbreakthrough.com/sleepisaskill ‍ GUEST LINKS: Website: https://element.senergy360.com/ https://healthyhomesummit.com/ Instagram: senergy360 DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Martin is a renowned authority in Breath Science, bringing together an impressive blend of expertise as a Respiratory and Sleep Scientist, Exercise Physiologist, and Behavioural Science Practitioner. With over 15 years of experience in research, clinical work, and training, Martin is not only a consultant, scientist and educator but also a passionate advocate for healthy, connected living. Martin is the founder of Performance Through Health and The School of Breath Science. Who is committed to his vision of creating a world where people can achieve optimal health and happiness his unique blend of academic rigor, clinical expertise, and personal passion positions him at the forefront of the Breath Science field, making him a trusted figure in helping others achieve their best health and raising the standard of scientific understanding in the breath and wellbeing space. SHOWNOTES: 😴 What if your breathing patterns are quietly sabotaging your deep sleep? 😴 How breathing reveals your nervous system state and why safety unlocks deep rest 😴 Why stressed brains struggle to let go at night and how to train calm 😴 Can you train sleep like a skill? Science-backed behavior rhythms that change rest 😴 Why consistent wake time may matter more than total sleep hours 😴 The underrated power of slow breathing before bed, how long is enough? 😴 Functional vs dysfunctional breathing and how it shows up in sleep 😴 CO₂ sensitivity and its link to light sleep & nighttime wake-ups 😴 What breath-work can and cannot, do for sleep apnea 😴 How leptin and metabolic stress affect nighttime breathing 😴 Should you ditch your sleep tracker? Ortho-insomnia explained 😴 What respiratory rate really reveals about stress load & sleep readiness 😴 How scent + stillness before bed can anchor the nervous system 😴 And many more SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill ‍ GUEST LINKS: Website: https://schoolofbreathscience.com https://performancethroughhealth.com Instagram: www.instagram.com/performancethroughhealth https://www.instagram.com/martinmcphilimey/ DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

After dropping out of university Adam started his first digital marketing business from his mother’s hallway aged just 21 and soon went on to found Captify Technologies, a global marketing technology company. Over 10 years, he scaled it to 300 staff across 13 markets and drove revenues to over $60m per year before successfully exiting the business in July 202 Along the way, the relentless pressure of building a global company began to take a toll on his health — a moment that sparked deep self-reflection. As he explored stress, sleep, and nervous system science, he discovered functional breathwork and realized it could be the key to transforming modern wellbeing. After studying with breath expert Patrick McKeown, Adam launched FivePointFive with a mission to redefine wellness. Today, FivePointFive blends science-backed breathwork, real-time biometrics, and accessible habit design to help people improve stress, sleep, and mental performance — one breath at a time. SHOWNOTES: 😴 How breathwork transformed a burned out tech founder into a wellness innovator 😴 Why most of us breathe wrong and how it silently sabotages sleep and stress 😴 What makes breathwork different from meditation (and why results are guaranteed) 😴 The 3 pillars of breathwork: mind, body, and sleep and how they work together 😴 How to use breathwork to shift into parasympathetic calm fast 😴 Why just 3 to 5 minutes of breathwork a day can improve HRV, focus, and sleep 😴 Habit stacking breathwork into real life (walks, treadmill, commute, desk) 😴 How FivePointFive blends guided coaches and wearables for real time feedback 😴 The ideal breath rhythm: 5.5 seconds in, 5.5 seconds out 😴 The sleep breathing connection: slow nasal breathing and mouth taping 😴 Simple anxiety reset: short inhales, longer exhales or the “sigh” technique 😴 Why awareness of breathing patterns is the ultimate stress superpower 😴 Breathwork for nighttime wake ups and how to prevent them 😴 How practicing breath control by day improves your nervous system by night 😴 Real stories of people improving insomnia and reducing sleep apnea symptoms 😴 Experience how breathwork can upgrade your sleep, stress, and nervous system, in just a few minutes a day. Apple App Store (iOS): FivePointFive: Breathwork https://apps.apple.com/us/app/fivepointfive-breathwork/id6469338436 SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill ‍ GUEST LINKS: Website: https://www.fivepointfive.com/ Instagram: https://www.instagram.com/_fivepointfive/ LinkedIn: https://uk.linkedin.com/in/adam-ludwin DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Lynne Peeples is an author and journalist covering science, health, and the environment. Her writing has appeared in The Guardian, Scientific American, Nature, HuffPost, NBC News, The Atlantic, and other publications. Before becoming a journalist, she crunched numbers as a biostatistician for HIV clinical trials and environmental health studies. Peeples is a recipient of an MIT Knight Science Journalism fellowship and an Alfred P. Sloan Foundation book grant. She also holds master’s degrees in biostatistics from the Harvard School of Public Health and in science journalism from New York University. She lives in Seattle. SHOWNOTES: 😴 Your inner clock: the secret driver of sleep and health 😴 Why growing up in dark winters fueled a lifelong struggle with insomnia 😴 What a baseball team’s locker room lighting revealed about circadian rhythms 😴 Can cutting yourself off from daylight reset your body clock? (inside a nuclear bunker experiment) 😴 What happens when your heart rate and temperature, and sleep rhythms fall out of sync 😴 The 3 c’s to transform your circadian health 😴 How morning light sets you up for easier nights (and why indoor light isn’t enough) 😴 Does the timing of your meals matter more than you think for sleep quality? 😴 How alcohol—even in small amounts, wrecks your sleep data 😴 The surprising truth about blue light at night: tv vs. phone vs. overhead lighting 😴 Sunglasses, blue blockers, and modern light hacks, what really helps or harms? 😴 Melatonin myths: when and how to take it for best effect 😴 The biggest aha moment in managing sleep from years of data tracking 😴 Check out the book “Your Inner Circle” by Lynne Peeples. 😴 And many more! SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill GUEST LINKS: Website: https://www.penguinrandomhouse.com Instagram: https://www.instagram.com/lynne.peeples/ X: https://x.com/lynnepeeps Facebook: https://www.facebook.com/lynne.peeples LinkedIn: https://www.linkedin.com/in/lynnepeeples/ DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Super Bowl Champion and former Tampa Bay Buccaneers center Ryan Jensen joins the conversation to discuss a critical health issue that impacts lives both on and off the field — sleep apnea. He recounts the pivotal moment that changed everything: a season marked by significant weight loss, declining mood, and reduced performance, culminating in a candid call from his father that prompted an at-home sleep study. The results were alarming, ten hours in bed yielding only eighty minutes of restorative sleep, with over fifty apnea events per hour. Initiating CPAP therapy not only revived his professional career but, more importantly, saved his life. SHOWNOTES: 😴 What happens when a Super Bowl champion discovers his toughest rival isn’t on the field, but in his sleep? 😴 The tough-love call that flipped everything: What did Ryan’s dad say that saved his life? 😴 50+ times an hour without breath… How did one device bring Ryan back? 😴 Why do even elite athletes miss the silent signs of sleep apnea and what clues could you be ignoring? 😴 The simple travel hack that keeps Ryan’s sleep therapy on point anywhere 😴 The headgear-free breakthrough changing how he (and thousands more) use CPAP for good 😴 How better sleep transformed his focus and mood (on and off the field) 😴 The tiny nightly habits—from mouth taping to morning light—that changed Ryan’s recovery game 😴 What’s inside Ryan’s sleep setup that fuels peak performance? 😴 The one step you can take tonight to breathe deeper, sleep better, and live stronger 😴 Check out BLEEP SLEEP: https://suresealcpap.com/sleepisaskill Use code: SLEEPISASKILL for 10% OFF SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill GUEST LINKS: Website: https://suresealcpap.com/sleepisaskill Instagram: https://www.instagram.com/bleep_sleep/ https://www.instagram.com/redman7715/ DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Dr. Dan Pardi is the Chief Health Officer at Qualia Life Sciences, where he leads education initiatives focused on advancing healthspan and optimizing peak performance. Qualia Life Sciences develops products rooted in complex systems science, a framework that recognizes the body’s natural ability to self-regulate and heal. Their growing product line includes support for brain health, cellular health, NAD+ levels, and most recently, Stem Cells. Dr. Pardi holds a PhD in Cognitive Neuroscience from Leiden University and Stanford. His work is dedicated to translating cutting-edge scientific research into practical tools and programs that help people live longer, healthier, and higher-performing lives. SHOWNOTES: 😴 Mitochondria: The hidden link between energy and deep sleep? 😴 Are we more mitochondria than human? 😴 NAD: The cellular currency shaping restorative sleep. 😴 How do we truly boost NAD, and why it matters. 😴 Do complex formulas outperform single nutrients? 😴 Red light: Energy booster or placebo calm? 😴 What does pressure reveal about sleep and performance? 😴 Grounding: Pseudoscience or bioelectric truth? 😴 Sleep design or discipline, what matters more? 😴 Why do some habits endure while others decay? 😴 Is your caffeine timing quietly sabotaging sleep? 😴 Sleep: Feedback, not just discipline. 😴 What do your nights reveal about your health? 😴 Can simple rituals train deeper rest? 😴 The overlooked skill for better sleep. 😴 Check out QUALIA LIFE, http://www.qualialife.com/sleepisaskill Use 15% Use code: SLEEPISASKILL SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill GUEST LINKS: Website: https://www.qualialife.com/ Instagram: https://www.instagram.com/qualialife/ Facebook: https://www.facebook.com/Qualialife Linkedin: https://www.linkedin.com/in/danpardi/ DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Dr. Dan Pardi is the Chief Health Officer at Qualia Life Sciences, where he leads education initiatives focused on advancing healthspan and optimizing peak performance. Qualia Life Sciences develops products rooted in complex systems science, a framework that recognizes the body’s natural ability to self-regulate and heal. Their growing product line includes support for brain health, cellular health, NAD+ levels, and most recently, Stem Cells. Dr. Pardi holds a PhD in Cognitive Neuroscience from Leiden University and Stanford. His work is dedicated to translating cutting-edge scientific research into practical tools and programs that help people live longer, healthier, and higher-performing lives. SHOWNOTES: 😴 What is sunlight anchoring, and how does morning light reset your clock? 😴 How much daylight do you really need to perform and sleep well? 😴 What’s the most effective way to manage jet lag in a global schedule? 😴 Can sleep be developed as a measurable performance skill? 😴 Which pillar of health, sleep, diet, or movement, needs attention first? 😴 What do sleep medications really change in your brain’s architecture? 😴 What lessons can Stanford’s sleep pioneers teach us about progress and humility? 😴 How did insights from genomics lead to breakthroughs in sleep science? 😴 What makes the Loop Model a powerful framework for lasting behavior change? 😴 Does meal timing have a measurable impact on sleep and recovery? 😴 How can executives manage late dinners without compromising sleep? 😴 How are movement, gut health, and sleep interlinked for better performance? 😴 Check out QUALIA LIFE, http://www.qualialife.com/sleepisaskill Enjoy 15% OFF Use code: SLEEPISASKILL SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill GUEST LINKS: Website: https://www.qualialife.com/ Instagram: https://www.instagram.com/qualialife/ Facebook: https://www.facebook.com/Qualialife Linkedin: https://www.linkedin.com/in/danpardi/ DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

Seth Jones, CEO of Superstratum, a company turning home detoxification into a simple, DIY process from everyday cleaners to whole home protocols. Seth’s story is wild: he went from DJ nights in L.A. to battling mold and mycotoxin exposure in his own home, then building science backed solutions that help families breathe (and sleep) easier. SHOWNOTES: 😴 From DJ to building science: How Seth’s mold crisis changed his life and sleep 😴 Are your sleep problems linked to unseen indoor air issues? 😴 Mold vs. Mycotoxins: Why toxins matter more for sleep 😴 Did modern airtight homes trade energy savings for poor air? 😴 Basement truth: Much of your home’s air rises from below 😴 The remediation gap: Why mold removal doesn’t end the problem 😴 Super Stratum’s 3-step system: Clean, gas, and long-term coat 😴 Air cleaning decoded: Filters vs. ionization explained 😴 Multi-cluster ionization: Why some sleep better right away 😴 HVAC mistakes: Oversizing, humidity swings, hot-cold cycles 😴 The Goldilocks target: ~50% humidity for sleep and health 😴 Testing without stress: When to swab, inspect, or act 😴 Morning light magic: How open blinds reset circadian rhythm 😴 Yoga at sunrise: A 10-minute flow boosting energy and sleep 😴 Cleaning habits as part of sleep hygiene 😴 https://superstratumlabs.com/?ref=sleepisaskill Enjoy 10% discount use code: SLEEPISASKILL SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill ☕️ Too wired to sleep? MUD\WTR is a coffee alternative with mushrooms + adaptogens that gives you calm, focused energy, without the crash, jitters, or sleep disruption. Start your day and wind down with their morning & evening blends. 🛌 Save 15% + get a free frother + meditation app access at www.mudwtr.com/sleepisaskill GUEST LINKS: Website: https://superstratumlabs.com/ Instagram: https://www.instagram.com/superstratum.co/ DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A

BIO: Jonny Miller is the founder of ⁠Nervous System Mastery⁠, a course that has helped hundreds of founders and tech leaders cultivate calm, reduce nervousness, and elevate their sense of aliveness. SHOWNOTES: 😴 How grief sparked Johnny Miller’s path to nervous system mastery 😴 Why “Sleep is a Skill” starts with the nervous system, not the pillow 😴 What top-down, bottom-up, and outside-in self-regulation really look like 😴 How to break the insomnia anxiety loop with practical downshifts 😴 Why humming and extended exhales can nudge you into parasympathetic mode 😴 How environmental design creates conditions where sleep can arise 😴 What the surfing analogy teaches us about letting sleep “come to you” 😴 Which light habits after sunset quietly make or break your nights 😴 How data (like HRV) helps you run tiny experiments that actually stick 😴 What “emotional debt” is and how it fuels dysregulation and poor sleep 😴 How to spot hyper vs. hypo arousal and avoid ping-ponging between them 😴 Why NSDR/Yoga Nidra can train the “downshift” muscle in 20 minutes 😴 How morning sunlight, movement, and breath set up better sleep at night 😴 Why progress means shortening the “half-life” of reactivity, not never reacting 😴 What to know about somatic work, from gentle breath to guided journeys 😴 Highlights from Johnny’s 5-week cohort and what changes participants report 😴 And so much more! SPONSORS: 🧠 If You “Can’t Turn Your Brain Off” At Night…try a quality magnesium supplement that addresses ALL the necessary forms of magnesium that you need to support calming your nervous system and sleeping deeply. Https://magbreakthrough.com/sleepisaskill ‍ ☕️ Too wired to sleep? MUD\WTR is a coffee alternative with mushrooms + adaptogens that gives you calm, focused energy, without the crash, jitters, or sleep disruption. Start your day and wind down with their morning & evening blends. 🛌 Save 15% + get a free frother + meditation app access at www.mudwtr.com/sleepisaskill GUEST LINKS: Website: https://nsmastery.com/SLEEPISASKILL Instagram: http://instagram.com/jonnym1ller X: twitter.com/jonnym1ller LinkedIn: linkedin.com/in/jonnym1ller DISCLAIMER: The information contained in this podcast, our website, newsletter, and the resources available for download are not intended to be medical or health advice and shall not be understood or construed as such. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation. Next Steps To Upleveling Your Sleep - Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter 8-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A