The Sleep Is A Skill Podcast

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

SHOWNOTES: 😴 Low vs. high iron: What’s the real difference in symptoms, and why can both wreck your sleep? 😴 Ferritin ranges decoded: Why Dr. Christy keeps it under ~100, and how men vs. women differ 😴 Your iron panel & action steps: Which labs to request, what ranges to note, and how to talk to your clinician 😴 High iron, low ferritin: When can genes or hemolysis create this confusing picture? 😴 Hemochromatosis wake-up call: How can unaddressed iron overload hit brain, liver, hormones—and sleep? 😴 Brain on Iron: How do Gaba and melatonin suffer when iron goes too high? 😴 Supplement timing: Why morning b vitamins and the right magnesium type matter for sleep 😴 Metabolic rhythm: How blood sugar swings, cortisol spikes, and protein timing shape your nights 😴 Sleep discipline & devices: Could routine and phone boundaries move the needle more than hacks? 😴 Sleep alliance, not “sleep divorce” (see our podcast with Dr. Troxel for more on this) What if separate rooms or staggered bedtimes save everyone’s sleep? 😴 How did progesterone become Dr. Christy’s surprise sleep needle-mover? 😴 Learn more: Dr. Christy’s book “the iron curse”, courses, and ongoing resources for complex cases 😴 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 Enjoy 15 % Discount ☕️ 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://www.drchristysutton.com/ Instagram: @drchristysutton Facebook: https://www.facebook.com/drchristysutton/ 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: Dylan Gemelli is a prominent figure in the fitness and biohacking industry. He is known for his expertise in health, fitness, and performance enhancement. Dylan is the creator of the Dylan Gemelli Podcast, which features enlightening discussions with experts and influencers in the health and wellness space. His work focuses on improving the quality of life through biohacking, fitness, and longevity strategies. He is currently working on his masters degree in dietetics along with certifications as an integrative health professional and cellular health advisor. Dylan is a God first family man that has his sights set on not only helping others to improve their health, wellness and quality of life but to also be an inspiration to everyone! SHOWNOTES: 😴 From athlete to biohacker: What Dylan's winding path taught him about sleep 😴 Why “I fall asleep fast” can still hide a sleep problem 😴 What really wakes you at 3 a.m.: Stress loop, screens, or physiological triggers 😴 Eat earlier, sleep deeper: How evening calories quietly hijack recovery 😴 Blue light done right: Daytime harmony vs. nighttime block—what’s the difference? 😴 Data as a mirror: How tracking nudges real behavior change 😴 Undiagnosed and common: Why testing for sleep disorders is essential 😴 Social jet lag at home: Does your weekend schedule undo your week’s progress? 😴 How to craft your circadian day 😴 Timeless nights: Ditch the clock to stop the 3 a.m. spiral 😴 Bedroom audit: darker, cooler, quieter, what’s your next 1% upgrade? 😴 Workout timing matters: Why finishing earlier smooths sleep onset and duration 😴 Evening wind-down & Morning momentum that works 😴 Break the late-night loop: Shifting from 3–4 a.m. to 10:30–11 p.m. 😴 Progress over perfection: The mindset that keeps Dylan’s change moving 😴 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://peptidepro.io Instagram: @dylangemelli Facebook: https://www.facebook.com/DylanGemelli/ 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: Dr. Upneet (Neety) Chawla, MD, is a double board-certified physician in Internal Medicine and Sleep Medicine. She serves as an Assistant Professor at Rush University Medical Center with roles in both the Departments of Internal Medicine and Sleep Medicine. Her efforts are dedicated to merging the fields of sleep health with hospital medicine and extending this knowledge to the public. Dr. Chawla completed her residency in Internal Medicine at Mercy St. Vincent Medical Center in Ohio and her fellowship in Sleep Medicine at Rush University Medical Center. Beyond her clinical and academic roles, Dr. Chawla aims to simplify the complexities of sleep medicine for the general public. She is an avid advocate for the importance of sleep health, using her expertise to educate and connect with a broader audience. Through her presence on social media platforms like Instagram and TikTok (@sleeping.beauty_MD), she provides valuable insights, tips, and a behind-the-scenes look into the life of a sleep medicine expert. Dr. Chawla is committed to ensuring that everyone has access to sleep health information, advocating for its integration into comprehensive medical care and public health awareness. SHOWNOTES: 😴 What is sleep apnea really and why it’s not just about weight or age? 😴 Snoring, waking up to use the restroom, daytime fatigue… Could these be overlooked warning signs? 😴 Home sleep test vs in lab study: Which one is right for you? 😴 Sleep apnea basics: What’s the difference between mild, moderate, and severe? 😴 CPAP therapy in 2025: Still bulky or now sleek and comfortable? 😴 Are there alternatives to CPAP: From oral appliances to positional devices 😴 Can you really see results within days of starting treatment? 😴 How behavioral sleep medicine can help you adjust to CPAP and break through resistance 😴 What is central sleep apnea and how does it differ from obstructive sleep apnea? 😴 Why you should keep your threshold low when deciding whether to see a sleep physician 😴 A surprising resource: How Project Sleep’s free hotline can guide you to the right help 😴 Dr. Chawla’s morning routine for better sleep: Walking, daylight, and the power of a 10,000 lux light 😴 Dr. Chawla’s biggest aha moment: How consistency in routines transformed her sleep 😴 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: Instagram: @sleeping.beauty_MD Youtube: https://www.youtube.com/@aurowellness Facebook: https://www.facebook.com/aurowellness Tiktok: https://www.tiktok.com/@auro.wellness?_t=8nrXA1jnFeM&_r=1 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:...

BIO: DR. NAYAN PATEL is a sought after pharmacist, wellness expert, and thought leader in his industry. He has been working with physicians since 1999 to custom develop medication for their clients and design a patient specific drug and nutrition regimen. He has been the pharmacist of choice to celebrities, CEOs and physicians themselves. He recently published his first comprehensive book, The Glutathione Revolution: Fight Disease, Slow Aging & Increase Energy. After 11 years of clinical research on the master antioxidant, glutathione, Dr. Patel and his team developed a patented technology to deliver Glutathione topically, changing the game on how best to absorb GSH systemically. From this technology he additionally developed The Auro GSH Antioxidant Delivery System to create a skincare line to deliver antioxidants more efficiently and effectively than ever before at potent concentrations. SHOWNOTES: 😴 From pharmacy to sleep: Why Dr. Patel left “forever pills” to chase real healing 😴 The two complaints Dr. Patel heard most: “I’m tired” and “I can’t sleep” 😴 Menopause and sleep: How balancing hormones (especially progesterone) can be a game changer 😴 Oxidative stress 101: Why your brain (2% of body weight, 20% of oxygen use) is ground zero 😴 Glutathione, but different: How a topical cellular delivery approach changed the results 😴 Not a sedative: How lowering oxidative stress can make sleep show up on its own 😴 When wired-and-tired execs can’t shut off: Dr. Patel’s rare, supervised use of low-dose active thyroid (T3) 😴 The Endocrine Pyramid: Fix stress first, stabilize diet and insulin next, then tune hormones 😴 Magnesium as a first move: Relaxing the body before chasing complex solutions 😴 Night routine that works: Books, meditation tracks, and back sleeping 😴 Morning priming: Oxygenating breaths, gratitude practice, and visualizing three wins 😴 Hyperbaric at home: Why extra oxygen leaves Dr. Patel sleeping deeply and thinking clearly 😴 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: Discover how glutathione works. Read the deep dive: https://aurowellness.com/blog/does-glutathione-helps-with-sleep/ Instagram: https://www.instagram.com/Aurowellness Youtube: https://www.youtube.com/@aurowellness Facebook: https://www.facebook.com/aurowellness Tiktok: https://www.tiktok.com/@auro.wellness?_t=8nrXA1jnFeM&_r=1 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:...

BIO: Kaely McDevitt is a Registered Dietitian specializing in nutrition for women's health. She owns a virtual private practice where she and her team help their clients reclaim their energy, optimize fertility and overcome hormone symptoms through personalized nutrition. Having experienced the pitfalls of a conventional approach to women's health first hand, Kaely is passionate about empowering women to build health from a place of connection: to self, to nature and to community. SHOWNOTES: 😴 How do hormones, ovulation, and fertility connect with sleep? 😴 What personal health struggles led our guest to pivot into women’s hormone health? 😴 Why is sleep often the first “tell” when stress and hormones are out of balance? 😴 What role does circadian rhythm play in fertility and hormone balance? 😴 How can lifestyle “low-hanging fruit” like light, caffeine, and routines improve sleep? 😴 Why are minerals like magnesium, calcium, sodium, and potassium unsung heroes for sleep? 😴 How does under-eating or blood sugar instability sabotage sleep and hormones? 😴 How does cycle syncing help optimize nutrition, workouts, and even sleep quality? 😴 Why is progesterone called the “sleep hormone,” and what happens when it’s low? 😴 What morning and evening routines support better sleep for women (and moms!)? 😴 What was Kaely’s biggest “aha” moment for healing sleep and hormones? 😴 And so much more! SPONSORS: ‍🪟Ublockout— Can You STILL See Your Hand In Front Of Your Face When You Are In Bed? Well, you NEED to know about this company that will get on a Zoom call with you and help you measure your windows for a custom AND affordable blackout solution! Enjoy 10% OFF. Code: SLEEPISASKILL​ 🛌🏻 Transform your sleep with Eight Sleep’s cooling mattress—personalized temperature control that will boost your deep sleep & heart rate variability - all while dropping your wakeups, heart rate, & respiratory rate. Code: sleepisaskill 🧠 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: www.kaelyrd.com Instagram: @kaelyrd 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

Campbell looks at health from a 'nervous system' first approach, teaching the importance of movement and breathing as it relates to the nervous system. He combines his background in physiotherapy with a specialisation in breathwork that focuses not on the experience, but on the restoration of optimal breathing. His outlook focuses on systems over symptoms and people over problems. SHOWNOTES: 😴 How does your breathing during the day influence your ability to fall asleep at night? 😴 What’s the difference between “offline” tools: daytime breath practices, and “online” tools: in-the-moment fixes at 3am? 😴 How can slow, intentional breathing (SIB) switch your nervous system into recovery mode? 😴 Why is remembering moments of relaxation as important as the breath itself? 😴 Can short, 2–3 minute practices throughout the day actually improve sleep more than long sessions at night? 😴 What role does self-awareness play in breaking the cycle of stress and insomnia? 😴 How do unconscious habits like “email apnea” silently disrupt your physiology? 😴 Why is training your “breathing autopilot” the secret to long-term resilience? 😴 What does outcome-based breath work mean, and how can it reshape your health strategy? 😴 Can breath work really support those with sleep apnea or disordered breathing? 😴 How does the nervous system’s plasticity mean it’s never too late to change, even after decades of poor patterns? 😴 Why is recovery just as crucial as performance, and how can breath work bridge the two? 😴 What’s the most powerful daily shift: waiting until bedtime to relax, or sprinkling “mini off-switch” moments across your day? 😴 What has been the biggest personal aha moment about breath and sleep from our guest? 😴 And so much more! SPONSORS: ‍🪟Ublockout— Can You STILL See Your Hand In Front Of Your Face When You Are In Bed? Well, you NEED to know about this company that will get on a Zoom call with you and help you measure your windows for a custom AND affordable blackout solution! Enjoy 10% OFF. Code: SLEEPISASKILL​ 🛌🏻 Transform your sleep with Eight Sleep’s cooling mattress—personalized temperature control that will boost your deep sleep & heart rate variability - all while dropping your wakeups, heart rate, & respiratory rate. Code: sleepisaskill 🧠 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: Instagram: @breathbodytherapy Fix Your Own Breathing: https://www.breathbodytherapy.com/breath-training-online-course 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:...

BIO: Ed Harrold is an author, inspirational leader, public speaker, coach and educator. Ed’s mastery in the science of mindful breathing blends the fields of neuroscience and the wisdom of contemplative traditions into effective strategies to improve health, well-being and performance. Ed is the author of Life With Breath IQ + EQ = NEW YOU & BodyMindBusiness: The Business Of BE’ing Within. Ed’s Breath AS Medicine Trainings offer Continuing Education in the healthcare, health & wellness, fitness, allied health and sleep medicine communities. His trainings were also a CME course with George Washington University School of Medicine & Health Sciences. Ed’s breathwork was studied by the Harvard Medical Research team with IEL. Ed is the Breath Expert for Goldie Hawn’s MindUP organization. Ed is a Breath Master on The Breath Source breathwork app (Android & IOS). Learn more about Ed at www.edharrold.com SHOWNOTES: 😴 How can breath be the missing link to deeper, restorative sleep? 😴 What role does nose breathing vs. mouth breathing play in your sleep quality? 😴 Why do racing thoughts at 3 a.m. hijack your rest and how can breath reset your nervous system? 😴 Can your diaphragm muscle be the key to better sleep, posture, and emotional balance? 😴 How does controlling your breath lower stress hormones and improve immunity for better sleep? 😴 What simple breathing practices stop panic when you wake up at night? 😴 How can alternate nostril breathing calm anxiety and bring you back to sleep? 😴 Why does exhaling longer than you inhale calm your body for deeper sleep? 😴 How can breathwork shift chronic insomnia patterns and retrain your brain? 😴 Why does closing your mouth at night dramatically improve sleep and breathing health? 😴 What is the connection between sleep, breath, and your vagus nerve? 😴 Can slowing your breath rate to 6–8 breaths per minute unlock calm, restorative sleep? 😴 Discover how intentional, therapeutic breathing can transform health, wellness, and performance with Ed Harrold’s Breath AS Medicine e-learning series 👉https://www.edharrold.com/breath-medicine-elearning-trainings 😴 And so much more! SPONSORS: ‍🪟Ublockout— Can You STILL See Your Hand In Front Of Your Face When You Are In Bed? Well, you NEED to know about this company that will get on a Zoom call with you and help you measure your windows for a custom AND affordable blackout solution! Enjoy 10% OFF. Code: SLEEPISASKILL​ 🛌🏻 Transform your sleep with Eight Sleep’s cooling mattress—personalized temperature control that will boost your deep sleep & heart rate variability - all while dropping your wakeups, heart rate, & respiratory rate. Code: sleepisaskill 🧠 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://www.edharrold.com/ Instagram: www.instagram.com/Ed_Harrold Facebook: www.facebook.com/EdHarrold ‍ Twitter: www.x.com/EdHarrold LinkedIn: www.linkedin.com/EdHarroldGoBeGreat 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:...

BIO: Zora Benhamou is a gerontologist passionate about aging and longevity. She is on a mission to disrupt ageist stereotypes in social media and is host of the Hack My Age podcast focusing on biohacking for women in menopause. Zora is a 52 year old digital nomad, traveled to over 50 countries, lived in 8, and speaks 6 languages. She founded the website HackMyAge.com, the Hack My Age podcast, and is the author of the Longevity Master Plan and cookbook Eating For Longevity. Her social media and podcast following reaches over 100,000 people and is growing quickly. She is also a member of the Gerontological Society of America and the Aging Society of America. Zora received a Masters of Gerontology at the prestigious University of Southern California. She is a certified sports nutrition coach and an Oxygen Advantage Advanced Breathwork Instructor. SHOWNOTES: 😴 How can surgery completely disrupt your sleep, and what can you do about it? 😴 What mindset shift helped Zora face not one but two hip replacements with calm and resilience? 😴 How did biohacking play a role in preparing for surgery and speeding up recovery? 😴 Which supplements, peptides, and protocols supported healing, reduced inflammation, and protected sleep? 😴 Can tools like NuCalm, meditation, or breathwork really lower anxiety before surgery? 😴 Why protein, muscle mass, and even blood flow restriction training can make or break recovery 😴 What does Zora’s current sleep routine look like after two surgeries, and what practices still make the biggest difference? 😴 And so much more! SPONSORS: ‍🪟Ublockout— Can You STILL See Your Hand In Front Of Your Face When You Are In Bed? Well, you NEED to know about this company that will get on a Zoom call with you and help you measure your windows for a custom AND affordable blackout solution! Enjoy 10% OFF. Code: SLEEPISASKILL​ 🛌🏻 Transform your sleep with Eight Sleep’s cooling mattress—personalized temperature control that will boost your deep sleep & heart rate variability - all while dropping your wakeups, heart rate, & respiratory rate. Code: sleepisaskill 🧠 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: http://hackmyage.com Instagram: http://instagram.com/hackmyage Facebook: http://facebook.com/hackmyage ‍Twitter: http://twitter.com/hackmyage LinkedIn: https://www.linkedin.com/in/zora-benhamou-37167017/ 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:...

BIO: Dr. Alexis Cowan is a Princeton-trained PhD whose interests and specialities lie at the intersection of circadian and photobiology, metabolism, and the microbiome. After completing her doctoral research in one of the top metabolism labs in the world, she started her private practice where she works with athletes and highly motivated individuals looking to optimize their health and performance as well as health coaches and professionals looking to expand the repertoire of tools in their toolkits. SHOWNOTES: 😴 How did a life-changing psychedelic experience shift Alexis’ entire career path—and eventually lead to founding “The Light Lab”? 😴 From losing 100 pounds to working in a top metabolism lab: How did these personal and professional transformations shape her views on health? 😴 Why might blue light at the wrong time be silently sabotaging your hormones, mitochondria, and sleep quality? 😴 What’s the real reason sunrise, grounding, and “dark darkness” could be your most powerful (and free) health tools? 😴 How can you use cold plunges, sauna sessions, and even your bedroom’s magnetic field to upgrade your rest? 😴 What’s missing from the conversation on circadian biology, and why is Alexis determined to break free from centralized science? 😴 Are EMFs in your sleep environment quietly disrupting your body’s master clock—and how can you protect yourself? 😴 What’s Alexis’ own sleep routine, and which single change made the biggest overnight difference? 😴 And so much more! SPONSORS: ‍🪟Ublockout— Can You STILL See Your Hand In Front Of Your Face When You Are In Bed? Well, you NEED to know about this company that will get on a Zoom call with you and help you measure your windows for a custom AND affordable blackout solution! Enjoy 10% OFF. Code: SLEEPISASKILL​ 🛌🏻 Transform your sleep with Eight Sleep’s cooling mattress—personalized temperature control that will boost your deep sleep & heart rate variability - all while dropping your wakeups, heart rate, & respiratory rate. Code: sleepisaskill 🧠 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: dralexisjazmyn 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

Todd Shipman is a wellness enthusiast, entrepreneur, and advocate for cutting-edge quantum technologies that enhance health and well-being. With a background in anti aging, physical performance, water revitalization, and holistic living, Todd’s passion lies in helping people unlock their optimal wellness potential by connecting with nature-inspired solutions. Todd’s journey has brought him to the forefront of innovative products like those from Leela Quantum Tech, a company revolutionizing energy healing through quantum-charged tools and EMF-neutralizing technologies. From wearable quantum devices to solutions for homes and bodies, Todd is dedicated to sharing the transformative power of quantum energy with the world. SHOWNOTES: 😴 What surprising experiment with a necklace completely changed Todd Shipman’s perspective on quantum physics? 😴 Why does the word “quantum” often get dismissed as “woo-woo” — and what’s the hard science behind it? 😴 How can quantum products help harmonize and neutralize harmful environmental stressors like EMFs? 😴 What do double-blind placebo-controlled studies reveal about quantum energy’s effect on HRV and brainwave activity? 😴 Can a “quantum bubble” protect you from the EMFs in high-tech cars, city apartments, and travel environments? 😴 How can charging food and water in a quantum block improve taste, structure, and even reduce allergic responses? 😴 What unexpected results did Todd experience when testing quantum energy with foods he’s allergic to? 😴 Why are the benefits of quantum energy products about more than just sleep, from ATP production to faster wound healing? 😴 How does Todd’s morning sunrise ritual and evening red-light environment set the stage for optimal sleep? 😴 What are Todd's biggest non-negotiables for protecting his sleep, and how does he balance them with social connection? 😴 Breathing tips that go beyond calm—learn to activate your “internal cleanse” 😴 And so much more! SPONSORS: ‍🪟Ublockout— Can You STILL See Your Hand In Front Of Your Face When You Are In Bed? Well, you NEED to know about this company that will get on a Zoom call with you and help you measure your windows for a custom AND affordable blackout solution! Enjoy 10% OFF. Code: SLEEPISASKILL​ 🛌🏻 Transform your sleep with Eight Sleep’s cooling mattress—personalized temperature control that will boost your deep sleep & heart rate variability - all while dropping your wakeups, heart rate, & respiratory rate. Code: sleepisaskill 🧠 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://leelaq.com Instagram: www.instagram.com/leelaquantum 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

Mauro Zappaterra obtained his MD and PhD from Harvard Medical School. He is board-certified in physical medicine and rehabilitation with a focus on optimizing human performance, increasing awareness and decreasing suffering. He has been practicing mindfulness since 1998, and teaching mindfulness to patients with chronic pain since 2018, and he is the Director of Multidisciplinary Care at Synovation Medical Group. He has led the Awakening Awareness Program and Inward Inquiry for the Emerging Sciences Foundation which can be found on YouTube. He has published numerous scientific papers and medical book chapters on the cerebrospinal fluid, disability, and pain management. He has also published "I Am", "All One", and "All Love" which are three books exploring topics of awareness, primarily for kids, but really for people of all ages. He has also published "Close Your Eyes, What Do You See?" with his son, which is a story about imagination and intention. And he also published "A is for Awarness: A Consciousness Expanding Alphabet", a new alphabet book. These can all be found on Amazon. He continues to create programs to help patients with chronic pain and investigate the cerebrospinal fluid and integrate new research to evolve the hypothesis of The Cerebrospinal Fluid and I Am. SHOWNOTES: 😴 What is cerebrospinal fluid and how does it play a secret role in your sleep? 😴 Could your brain’s detox system only activate while you’re sleeping? 😴 Discover how the glymphatic system “cleans house” during deep rest 😴 Learn how breath becomes a powerful lever for regulating your nervous system 😴 One simple breathwork tweak to shift you into parasympathetic, rest-and-digest mode 😴 What happens when you inhale through your nose—and how it impacts your brain 😴 How your breath “pumps” cerebrospinal fluid and clears toxins from the brain 😴 What’s the “internal river” of your brain and why flow matters for mental clarity 😴 Why nervous system regulation might be more effective than melatonin for better sleep 😴 How to “nudge” your sleep schedule gradually—without shocking your system 😴 Could a silly word like “toes” help your child (or you) fall asleep instantly? 😴 Why sleep is a skill—and how mindfulness, mantra, and micro-practices retrain your system 😴 Why you should think in months (not days) when resetting your nervous system 😴 How an elephant encounter in Africa transformed Dr. Zappaterra’s sleep forever 😴 Breathing tips that go beyond calm—learn to activate your “internal cleanse” 😴 And so much more! SPONSORS: ‍🪟Ublockout— Can You STILL See Your Hand In Front Of Your Face When You Are In Bed? Well, you NEED to know about this company that will get on a Zoom call with you and help you measure your windows for a custom AND affordable blackout solution! Enjoy 10% OFF. Code: SLEEPISASKILL​ 🛌🏻 Transform your sleep with Eight Sleep’s cooling mattress—personalized temperature control that will boost your deep sleep & heart rate variability - all while dropping your wakeups, heart rate, & respiratory rate. Code: sleepisaskill 🧠 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: @drzappaterra LinkedIn: https://www.linkedin.com/in/mauro-zappaterra-md-phd-594b75a5/ Dr. Mauro’s books: I AM (Awareness)ALL ONE (Awareness) ALL LOVE (AwarenessClose Your Eyes, What Do You See? 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...