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GUEST BIO:  Dr. Andrew Hill (Cognitive Neuroscience, UCLA) is the founder of Peak Brain Institute, a leading neurofeedback practitioner and biohacking coach for clients worldwide. At Peak Brain, Dr. Hill provides individualized training programs to help you optimize your brain across goals of stress, sleep, attention, brain fog, creativity, and athletic performance.Peak Brain is a virtual and in-person peak performance center for the brain. We serve clients throughout the world (ages 4+) with QEEG brain mapping and neurofeedback. This highly individualized form of biofeedback trains brain waves (EEG) or blood flow (HEG) and is a gentle exercise designed to support changes over time in areas like attention, stress, sleep, mood, head injuries, brain fog, seizures, migraines, alcohol recovery, and peak performance goals, etc.   SHOW NOTES:  🧠How did Dr. Andrew Hill get into creating Peak Brain Institute? …and how does it relate to sleep?!  🧠What are some benefits of Neurofeedback training for people with sleep disorders and attention deficit hyperactivity disorder (ADHD)? 🧠Link between sleep spindles and attention deficit disorder (ADD) 🧠Multiple studies found that individuals with ADHD have fewer and shorter sleep spindles compared to those without the disorder. 🧠Sensory motor rhythm (SMR) prevents you from waking up throughout the night.  🧠SMR activity is associated with a state of relaxation, and that increasing SMR activity through neurofeedback training can help improve sleep quality, focus, and mood. 🧠At Peak Brain, Dr. Hill provides individualized training programs to help you optimize your brain across goals of stress, sleep, attention, brain fog, creativity, and athletic performance. 🧠What we should know about Quantitative ElectroEncephaloGram “QEEG brain mapping."  🧠The vast benefits of Peak Brain Institute neurofeedback training VS D-I-Y meditation 🧠Dr. Hill's morning and night routine? 🧠Enroll in the QEEG brain mapping membership at a discounted price. Mention the keyword Sleep Is A Skill—and you'll receive $250 OFF for all QEEG brain map services.QUOTES: "The brain is a machine thats on the edge of chaos —-it can't be too organized, or life stops. It can't be too chaotic, or information stops. The brain is always balancing between falling over into chaos and falling over into too much order."- Dr. Andrew Hill.SPONSOR: Huge shoutout to our sponsor: Biooptimizers! They are my nightly source of magnesium supplementation go to  www.magbreakthrough.com/sleepisaskill for the kind I use every night!EPISODE LINKS: Website: https://peakbraininstitute.com/Instagram:https://www.instagram.com/peakbrainla/Twitter: https://twitter.com/PeakBrainLAFacebook: https://www.facebook.com/PeakBrainInstituteLinkedin: https://www.linkedin.com/company/peak-brain-instituteDISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

  SHOW NOTES:  😴 What inspired Dr. Maloof to pursue a career in medicine and write her book: THE SPARK FACTOR: The Secret to Supercharging Energy, Becoming Resilient and Feeling Better Than Ever.😴 The biggest culprit that drains our batteries (energy) 😴 How can a proper circadian rhythm benefit you? 😴 How to put a positive spin on your dreams when you sleep? 😴 Caffeine binds the adenosine receptors, which are a signal for tiredness 😴 Introducing a strategy that helps you wean off coffee without headaches /struggle 😱  😴 Cortisol: What you need to know 😴 What can women do to prevent progesterone deficiency? 😴 What are the causes and treatments of sleep apnea? 😴 Why should we stop using particular kinds of mouthwash?😴 Dr. Maloof’s morning and night routine play-by-play 😴 Helpful resources: Online course:  😴 Helpful resources: Online course: YOUR HEALTHSPAN JOURNEY: master your blood sugar (your energy gauge & the ultimate biomarker!) to extend your health span. SPONSOR:  Huge shoutout to our sponsor: Biooptimizers! They are my nightly source of magnesium supplementation go to www.magbreakthrough.com/sleepisaskill for the kind I use every night!  EPISODE LINKS: (Doublecheck from Mollie if there is an affiliate link to include)  Website: www.drmolly.co   Instagram: @drmolly.co  Twitter: @mollymaloofmd   Linkedin: https://www.linkedin.com/in/mollymaloofmd   DISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO: Jay T. Wiles, Clinical Health Psychologist, HRV Subject Matter Expert, Co-Founder and Chief Scientific Officer at Hanu Health. Dr. Jay is currently working as the Health Behavior Coordinator at WJB Dorn VA Medical Center in Columbia, SC and the Greenville Outpatient VA Clinic. He has specialized training in health behavior coaching, health assessment, nutritional interventions for mental and physical health, Motivational Interviewing, applied psychophysiology, and consultation. Dr. Wiles works as a consultant for companies/organizations, practitioners, and individual patients on nutritional psychology, health behavior change, applied psychophysiology, and health promotion/disease prevention via complementary and integrative practices. He is also Board Certified in Tai Chi for Rehabilitation. Biohacker babes, Lauren Sambataro and Renee Belz. Lauren and Renee grew up in a health-driven family that prioritized the fundamentals of wellness and self-care. Their father, Gene Sambataro, The Original Biohacker and pioneer of Holistic Dentistry, taught them the importance of individualization and experimentation from a very young age. Renee, a Certified Nutritional Consultant and Holistic Lifestyle Coach with a Master's degree in Nutrition, and Lauren, a Broadway performer, Corrective Exercise Specialist, and Functional Health Coach, feel a strong passion and drive to not only share each of their journeys toward wellness, but their strategy and motivation to discover our unique bodies through the world of Biohacking. Their podcast, the Biohacker Babes, aims to create insight into the body's natural healing abilities, strengthen your intuition, and empower you with techniques and modalities to optimize your health and wellness.SHOW NOTES:  😴 A biohacker's guide to making the most of the holidays😴 Mollie shares tips for healthy eating during holiday festivities😴 Dr. Jay shares how to manage stress and keep composed amid chaos - blissful holidays😴 Dr. Jay votes for healthy indulgence & flexibility over isolating himself 😴 How to keep glucose levels steady in the face of holiday treats😴Top picks wearable: Stress monitors( Hanu Health), Glucose monitor (CGM CGM Continous Glucose Monitor ) 😴Post-holiday weight gain cycle with some smart strategies 😴Lauren points out that some people over-exercise or under-exercise, so it's important to find the right balance for yourself. 😴 Mollie discusses the effects of the shift from daylight saving time to Standard Time on people's sleep schedules and circadian rhythm 😴The Sunshine Protection Act could pass, but it has some significant drawbacks 😴 Renee’s approach to social gatherings, without feeling totally exhausted 😴 What would be our top picks for this year's holiday party? 😴 Must-haves for alternative state-changers to alcohol  😴 Healthful tips to remember at holiday time SPONSOR: Huge shoutout to our sponsor: Biooptimizers! They are my nightly source of magnesium supplementation go to www.magbreakthrough.com/sleepisaskill for the kind I use every night!Website: https://www.drjaywiles.com https://thebiohackerbabes.com  Instagram: drjaywiles biohacker_babes   Facebook: https://www.facebook.com/biohackerbabes https://www.facebook.com/DrJayWilesDISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO: Audrey is the Head of Brand at Noble Panacea, which she co-designed and created with Founder Sir Fraser Stoddart, a 2016 Nobel Laureate in Chemistry, as well as CEO Céline Talabaza. With 15+ years of experience in marketing and international brand development, Audrey is a devotee of beauty. Throughout her career, she has partnered with CEOs and Founders to shape beauty brand architecture and strategic marketing initiatives. She is a visionary brand builder driven by her passionate personality and curiosity to bring unique and innovative brands and products to the market. She is known for being creative, dynamic, enthusiastic and goal-oriented to lead teams to success. Audrey is equally a people leader and a business leader as she’s worked across and developed multiple multicultural teams. Prior to Noble Panacea, she was the Global Marketing Group Manager for Topicrem, a French dermo-cosmetic brand, leading 360 marketing strategy and product development. Previously, as the Global Marketing Manager for Foreo based in Shanghai, she was on the launch team to create and launch the brand from the ground up as well as developed 20+ award-winning skincare products. Early on, Audrey launched her career at renowned French cosmetic brands Yves Rocher and Guinot in Marketing and Communications. Audrey holds a Master of Marketing from Montpellier International Business School in France and a Bachelor of Economics from the Sichuan University in China.SHOW NOTES: 😴 How will the change in clocks affect our circadian rhythm? 😴Instead of trying to keep up with your regular schedule, consider how you can align your daily habits to better support your circadian rhythm 😴Some factors affect skin dryness, such as weather, humidity, external environment, etc. What can we do to protect our skin? 😴 How can you make the most of the winter season to rest and recharge? 😴 Seek out sunlight early in your day to help strengthen your circadian rhythm 😴If you live in a northern latitude location (such as Alaska or Canada), what can you do to ensure you get enough vitamin D in the winter months? 😴In the cold winter months, your skin needs an extra boost of Vitamin C. This nutrient can fortify your immune system, too! 😴What's unique about Noble Panacea chronobiology sleep mask?SPONSOR:Huge shoutout to our sponsor: Biooptimizers! They are my nightly source of magnesium supplementation go to www.magbreakthrough.com/sleepisaskill  for the kind I use every night!EPISODE LINKS: Website:           https://noblepanacea.eu/Linkedin:         https://www.linkedin.com/in/audrey-bois-nicolaDISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO:  Nick Gray is an entrepreneur and author living in Austin, Texas. He started and sold two successful companies: Flight Display Systems and Museum Hack. Nick is the author of The 2-Hour Cocktail Party, a step-by-step handbook that teaches you how to build big relationships by hosting small gatherings. Over 75,000 people have watched his TEDx talk about why he hates most museums. He’s been featured in The New York Times, The Wall Street Journal, and New York Magazine called him a host of “culturally significant parties.” SHOW NOTES:  🥳 What was Nick's initial motivation for writing his book?“The 2-Hour Cocktail Party: How to Build Big Relationships with Small Gatherings Paperback.” 🥳 From hosting events, what are some of the most valuable lessons Nick has learned? 🥳 How a 2-hour cocktail party can help you improve your health, social life, and sleep 🥳 What we should know about MVP - “Minimum Viable Party.”🥳  The rise of “low and no alcohol” events 🥳  Healthy habits we can apply from Nick's night and morning routine 🥳  How to Host a Party Website https://party.pro/ 🥳  The 2-Hour Cocktail Party: Book info https://party.pro/book/ 🥳  The 2-Hour Cocktail Party: Amazon  https://amzn.to/39rfb2V 🥳  Amazon — The Easy Way to Host or Plan a Networking Event https://party.pro/networking/ 🥳  Clothing Swap: How to Plan the Party https://party.pro/swap/ 🥳  How to Host a Happy Hour: Tips, Tricks, and Best Practices https://party.pro/happyhour/ 🥳  Nick Gray's personal website https://nickgray.net/   SPONSOR: Huge shoutout to our sponsor: Biooptimizers! They are my nightly source of magnesium supplementation go to bioptimizers.com/sleepisaskill or the kind I use every night!Black Friday deals. Don't miss this fantastic offer from November 21st to 29th - 25% off any order!!! USE THIS CODE: sleepisaskill____________________________________Website: https://nickgray.net Instagram: @nickgraynews Twitter: @nickgraynews Facebook: https://www.facebook.com/newfriend LinkedIn:  https://www.linkedin.com/in/nickgraynews/DISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO:  Dr. Angela Holliday-Bell is a Board-Certified Physician, Certified Clinical Sleep Specialist, and Sleep Coach. She attained a Master's in Biotechnology from Rush University, her MD from the University of Illinois in Chicago and completed her training as a physician in Washington D.C where she went on to receive her certification in Clinical Sleep Health. Her sleep blog has been featured as 1 of the top 50 blogs in sleep and she has contributed to a number of online and print publications. She is the founder and CEO of her sleep coaching company The Solution is Sleep LLC which was created to help people everywhere live happier, healthier, and more productive lives through better sleep.  SHOW NOTES:  😴 What makes Dr. Holliday-Bell so passionate about sleep?  😴 When did Dr. Holliday-Bell have a major sleep issue, and how did she recover from sleep deprivation? 😴 What is the most common misconception that people have about sleep? 😴 “Some studies show that 30 to 40 percent are more productive when employees get more sleep and are more efficient, happier at work, and less likely to have accidents.” - Dr. Holliday-Bell 😴 The D.R.E.A.M Workshop by Dr. Holliday-Bell 😴 Sleep tips for those working from home 😴 What were the beneficial sleep hacks Dr. Holliday-Bell has been practicing? 😴 What is Dr. Holliday-Bell’s nightstand when traveling? And MORE!   SPONSOR: Huge shoutout to our sponsor: Biooptimizers! They are my nightly source of magnesium supplementation go to www.magbreakthrough.com/sleepisaskill for the kind I use every night!______________________________________________________________ Website: www.thesolutionissleep.com Instagram: instagram.com/thesleep_md  Facebook: facebook.com/thesolutionissleep LinkedIn: linkedin.com/in/dr-angela-holliday-bell_______________________________________________________________ DISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO: John A. Lieurance, ND, DC, DABCN (board eligible) – Best-selling author, Physician, Lecturer & Scientific Advisor. After becoming severely ill with Lyme, EBV and Mold illness, Dr John Lieurance began to explore ways to improve health at the deepest cellular level. His journey brought him to discover Melatonin as the core antioxidant that supports all systems in the body. His book on Melatonin takes a deep dive into healing naturally and using high dose melatonin, along with various other practical healing methods to heal the body and live a longer and more vital life. His life focus is on vitality, longevity and enhanced consciousness.  His interest is in connecting what he calls, "The 3 legs of a stool": Vitality of the body, Mind Mastery & a Direct experience of God. Using science and ancient wisdom, he aims to connect these dots in his own journey to becoming the best version of himself in this life.  Diving deeply into many healing methods, to discover the deepest and most profound means to activate cellular energy, such as with Melatonin, Methylene Blue, NAD+, as well as fasting with various nutrients to activate responses. Dr. John explores many new paths in the health care world, with his unique & fresh ideas using various delivery systems, such as suppositories and nasal sprays and various protocols he has created.  He attended Parker College of Chiropractic & received his Naturopathic degree in 2001 from St. Luke's School of Medicine. He has practiced Functional Neurology, Naturopathic medicine and Regenerative Medicine, using stem cell therapy in Sarasota for 25 years.  Founder of the Advanced Rejuvenation Center in Sarasota, Florida, and founder of Functional Cranial Release – which is an Endo-Nasal Cranial Treatment with the ability to unlock the spinal fluid to allow profound healing of the nervous system.  See his next book "It's All in Your Head: Endo-Nasal Cranial Therapy".  He has been involved in multiple clinical trials, including investigation into the use of stem cells for Parkinson's Disease, COPD, OA of the knee and hip from 2012-2014.  He has a clinical focus on mold illness, Lyme disease and chronic viral infections. Dr. John utilizes natural eastern and western approaches to healing the true source of disease, which lies in the metabolic pathways that are challenged by chronic inflammation, resulting in infections and toxicity.SHOW NOTES:  🌃 The health struggles that led Dr. Lieurance toward biohacking and how he became a go-to expert in melatonin  🌃 Are there any adverse effects associated with supplemental melatonin? 🌃 Autonomic Nervous Systems: Sympathetic and Parasympathetic 🌃What are the useful tricks for using melatonin - dosing / timing /lighting etc. 🌃Benefits of high-dose melatonin suppositories  🌃What is Dr. Lieurance's nightly routine? 🌃What was Dr. Lieurance's most significant change to his management of sleep? 🌃Helpful resource provided in the book “It's All In Your Head: Endo Nasal Cranial Therapy.”Chapter 13: Pineal Spirituality  Endo-Nasal by Dr. John Lieurance 🌃 What we need to know about “MitoZen’s Intranasal Oxytocin.” - and how it could serve as an alcohol alternative!And MORE!___________________________________________________________SPONSOR: Huge shoutout to our sponsor: Biooptimizers! They are my nightly source of magnesium supplementation go to  www.magbreakthrough.com/sleepisaskill for the kind I use every night! ________________________________________________Clinic Website: https://www.advancedrejuvenation.usProduct Website: https://www.mitozen.com Instagram: @doctormitozenFacebook: askdrjohn________________________________________________DISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO: Dr. Allison Brager - is a neurobiologist with expertise in sleep and circadian rhythms for the United States Army (active duty) and is the author of Meathead: Unraveling the Athletic Brain. She is a subject matter expert in behavioral genetics, sleep, and biological rhythms research. She is passionate about discovering new factors that promote resiliency in extreme environments, particularly for military personnel. She also serves on the NCAA task force for mental health and sleep, contributing to the first edition of the NCAA student-athlete mental health handbook. She is author of Meathead: Unraveling the Athletic Brain, which debunks the myth of the ‘dumb jock’ and serves as a performance manual for functional athletes. Outside of the laboratory, Allison was a two-time CrossFit Games (team) athlete, a two-time CrossFit Regionals (individual) athlete, and a four-year varsity NCAA Division I athlete in track and field. Dr. Brager has an Sc.B. in Psychology from Brown University and a Ph.D. in Physiology from Kent State University.   SHOW NOTES:  💤 Dr. Brager discusses how her upbringing: how her military  and athletic background influenced her view of sleep habits💤 What are the consequences of sleep deprivation?💤 A large number of accidents occur each year in the military due to fatigue 💤 The impact of sleep loss on testosterone levels💤 Management of sleep in extreme environments💤 Sleep homeostasis💤 Sleep banking and tactical napping: how they affect the circadian system💤 Typical routines for Dr. Brager in the mornings and at night 💤 What is the advice Dr. Brager would give to someone who is having trouble sleepingSPONSOR: Huge shoutout to our sponsor: Biooptimizers!They are my nightly source of magnesium supplementation go to www.magbreakthrough.com/sleepisaskill for the kind I use every night!LINKSInstagram: @docjockzzzDISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

Aro's mission is to have a little less phone time, so you can experience life, uninterrupted.  It is the first of its kind smart box that individuals and families can place their phones in while not using them. As soon as the devices are in, the time spent inside is tracked and logged through Aro's companion app. Not only does Aro track your time away from your phone, but it also charges your phone while you recharge. The Aro smart box acts as the visual cue to put down your phone, while the Aro app acts as your coach by helping you set goals and encouraging you to reach them along the way. SHOW NOTES:  📱 Aro: Beyond just a box, how can it improve your phone and bedtime habits? 📱 Heath thought most things we own have a place, like cars, silverware, and clothes, but not phones. 📱The power of groups in improving phone habits 📱What is the impact of phones from a productivity perspective? 📱Beta testers' experiences with ARO📱Aro App gamify  📱As Joey says, if you begin with one small step, you're not far from what you ultimately want. 📱Joey noted the implications of Malcolm Gladwell's book The Tipping Point, especially in an age of technology.  📱Joey and Heath's biggest sleep game changerSPONSOR: Huge shoutout to our sponsor: Biooptimizers!They are my nightly source of magnesium supplementation go to  www.magbreakthrough.com/sleepisaskill for the kind I use every night!Website: https://www.goaro.com/Instagram: @goaronowTwitter: @go_aroFacebook: @goaronowLinkedIn: linkedin.com/company/goaro/DISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

Jay T. Wiles, Clinical Health Psychologist, HRV Subject Matter Expert, Co-Founder and Chief Scientific Officer at Hanu Health. Dr. Jay is currently working as the Health Behavior Coordinator at WJB Dorn VA Medical Center in Columbia, SC and the Greenville Outpatient VA Clinic. He has specialized training in health behavior coaching, health assessment, nutritional interventions for mental and physical health, Motivational Interviewing, applied psychophysiology, and consultation. Dr. Wiles works as a consultant for companies/organizations, practitioners, and individual patients on nutritional psychology, health behavior change, applied psychophysiology, and health promotion/disease prevention via complementary and integrative practices. He is also Board Certified in Tai Chi for Rehabilitation. Biohacker babes, Lauren Sambataro and Renee Belz. Lauren and Renee grew up in a health-driven family that prioritized the fundamentals of wellness and self-care. Their father, Gene Sambataro, The Original Biohacker and pioneer of Holistic Dentistry, taught them the importance of individualization and experimentation from a very young age. Renee, a Certified Nutritional Consultant and Holistic Lifestyle Coach with a Master's degree in Nutrition, and Lauren, a Broadway performer, Corrective Exercise Specialist, and Functional Health Coach, feel a strong passion and drive to not only share each of their journeys toward wellness, but their strategy and motivation to discover our unique bodies through the world of Biohacking. Their podcast, the Biohacker Babes, aims to create insight into the body's natural healing abilities, strengthen your intuition, and empower you with techniques and modalities to optimize your health and wellness. SHOW NOTES:  😴 Optimal sleep architecture deep dive 😴 What to do when you're frustrated by your sleep score 😴 What are everyone's thoughts on using multiple trackers simultaneously? 😴 What are some of the signs and symptoms that often go along with paradoxical insomnia? 😴 Mollie gives one of the biggest warning signs that something might be wrong with your sleep…it’s probably not what you think!  😴 What insights Dr. Jay has gleaned from his HRV and sleep-tracking devices? And what tips does he have for anyone hoping to improve their sleep habits? 😴 Having tested Chill Sleep: what's everyone's take on it? 😴 Renee talks about how she struggles to get a consistent sleep schedule. But like Goldilocks, she finds a balance that works for her. 😴 Lauren shares benefits of the Bedtime scheduler native to IOS 😴 Dr. Jay discusses cool features of Whoop 😴 The "Do Nothing Method" following a poor night of sleep And More!SPONSOR: Huge shoutout to our sponsor: Biooptimizers! They are my nightly source of magnesium supplementation go to www.magbreakthrough.com/sleepisaskill for the kind I use every night!  Website: https://www.drjaywiles.com https://thebiohackerbabes.com  Instagram: drjaywiles biohacker_babes   Facebook: https://www.facebook.com/biohackerbabes https://www.facebook.com/DrJayWiles DISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

James Swanwick is an Australian-American investor, entrepreneur, speaker, sleep and alcohol expert, and former SportsCenter anchor on ESPN. He is the founder and CEO of Swanwick Sleep and Alcohol-Free Lifestyle and has helped more than 200k people sleep better with his blue light-blocking glasses, Swannies, from Swanwick Sleep. SHOW NOTES:  💤 What prompted James to switch to health optimization?From a social drinker to an alcohol-free lifestyle, improved sleep, and more!💤 Some biohacking strategies: Using blue light blockers, abstaining from alcohol, and optimizing sleep💤 Why should we block artificial blue light? 💤 Manchester United University of Washington has a full study showing that people who wear blue light-blocking glasses sleep 11% better and are 14% more productive the following day. 💤 James' nightly and morning routine 💤 What are the benefits of wearing blue-blocking glasses continually throughout the day and night? 💤 Full red lenses: how useful are they? 💤 The University of Washington put Swanwick glasses on test and showed 530 nanometers of the blue light were blocked 💤 How do blue-light glasses work for people who wear prescription glasses?SPONSOR: Huge shoutout to our sponsor: Biooptimizers! They are my nightly source of magnesium supplementation go to www.magbreakthrough.com/sleepisaskill for the kind I use every night!Swanwick www.swanwicksleep.comCode for you: SLEEPISASKILL10% discount on any order of $45 and over."Website: www.swanwicksleep.comInstagram: @jamesswanwickTwitter: @jamesswanwickLinkedIn: jamesswanwickDISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO: Nicole is a Physician Assistant residing in Virginia. She obtained a BS at James Madison University in 2000 and then went on to complete the Master of Physician Assistant program at Eastern Virginia Medical School in 2004. She practiced in an Urgent Care and Occupational Medicine setting until severe illness from benzodiazepine withdrawal syndrome left her unable to work. In 2005, she was prescribed Xanax for “work-related stress.” Over the course of five years, she developed many classic symptoms of benzodiazepine tolerance withdrawal, which multiple psychiatrists misdiagnosed as mental illness. This resulted in prescribed polypharmacy to “treat” the troubling symptoms of tolerance, including two benzodiazepines prescribed simultaneously, a Z-drug, an antidepressant, and an antipsychotic. In late 2010, after discovering a magazine article authored by a journalist experiencing similar symptoms from his prescribed benzodiazepine, Nicole was prompted to research further and made the connection between her own troubling symptoms and the medication. This was followed by her immediate decision to withdraw. Unfortunately, lacking the proper guidance or information at the time regarding the absolute need for a slow taper, she was negligently cold-turkeyed in a detox center. This ultimately resulted in a severe and protracted withdrawal syndrome that persists to date. When symptoms allow, Nicole writes about benzodiazepines and their potential to cause severe and/or protracted withdrawal syndromes and volunteers her time helping with ongoing benzodiazepine awareness initiatives including Benzodiazepine Information Coalition and the Benzodiazepine Action Work Group of the Colorado Consortium. Nicole also co-founded The Withdrawal Project and she does marketing, distribution and outreach for Medicating Normal-The Film. She is an associate at the International Institute for Psychiatric Drug Withdrawal. She hopes to continue to use her lived experience to advocate for more education and awareness around benzodiazepine risks and harms as well as for changes in prescribing and withdrawal practices. Other interests include the primal lifestyle.SHOW NOTES:  💊 Nicole suffered from the profound effects of Benzo and z drugs, which led her to join the Benzodiazepine Coalition 💊 Benzodiazepines/Z-drugs (sleeping pills) and sleep disturbances 💊 What are the risks of long-term use (beyond a week or more) 💊 According to BIC, between 40 and 80% of people who take benzodiazepines for any significant period will develop physical dependence and have withdrawal syndrome. 💊 What is the withdrawal syndrome when coming off benzodiazepines 💊 Tips will help you get the proper assistance and avoid missing clear information and guidance 💊 Physical dependence on a drug can be a severe problem, but it is not the same as addiction 💊 Are you still safe from the adverse effects of Benzodiazepines even if you are not abusing them? 💊 Benzodiazepines coalition offers a variety of strategies and treatment options to help you safely explore your benzodiazepines drug physical dependence with qualified professionals 💊 FREE RESOURCE: medicatingnormal.com/watch is a good film that summarizes the problems with benzos and psychiatric medications SPONSOR: Huge shoutout to our sponsor: Biooptimizers! They are my nightly source of magnesium supplementation go to www.magbreakthrough.com/sleepisaskill for the kind I use every night!Website: benzoinfo.comInstagram: https://www.instagram.com/bzinfocoalitionTwitter: https://twitter.com/bzinfocoalitionFacebook: https://www.facebook.com/bzinfocoalitionDISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO:  Shelby Harris, PsyD, DBSM is a clinical psychologist and sleep specialist in private practice in NY. She is board certified in Behavioral Sleep Medicine and treats a wide variety of sleep, anxiety and depression issues using evidence-based, non-medication treatments. Her self-help book, The Women’s Guide to Overcoming Insomnia: Get a Good Night’s Sleep Without Relying on Medication was published in 2019 (WW Norton Books). Before going into private practice, she was the longstanding director of the Behavioral Sleep Medicine Program at the Sleep-Wake Disorders Center at Montefiore Medical Center.  She is a Clinical Associate Professor of Neurology and Psychiatry at the Albert Einstein College of Medicine in NYC. Dr. Harris has been an invited columnist for the New York Times “Consults Blog,” and is frequently quoted in the media, including the New Yorker, Washington Post, and NYT On Parenting column. She has appeared on the Today Show, Good Morning America and CBS Mornings. Dr. Harris can also be found on Instagram at @SleepDocShelby where she provides evidence-based information about sleep wellness and sleep disorders.SHOW NOTES: 👩 Dr. Shelby Harris’ history of sleepwalking as a child led her to become interested in sleep medicine  as a career 👩 Overview of her book, “The Women's Guide To Overcoming Insomnia.” 👩 Occasional bad nights VS chronic insomnia 👩 What are the treatment options for insomnia and other sleep disorders 👩 Steps that long-term sleep drugs users can take 👩 What makes Dr. Shelby more focused on women who suffer from insomnia 👩 Several factors may contribute to women's insomnia, including hormonal changes, pregnancy, birth, anxiety, stress and menopause 👩 Tips for using sleep technology effectively 👩 Is there an age bracket we should be aware of when it comes to insomnia? 👩 What is Dr. Shelby's nighttime and morning routine? 👩  What has made the most significant change to Dr. Harris's sleep game?SPONSOR: Huge shoutout to our sponsor: Biooptimizers!They are my nightly source for magnesium supplementationgo to www.magbreakthrough.com/sleepisaskill for the kind I use every night!Website: www.drshelbyharris.com Instagram: @SleepDocShelbyDISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO: Brian Curtis, Ph.D. is a clinical psychologist and founder of Honest Sleep, LLC, a telehealth-based clinical practice specializing in the assessment and treatment of chronic insomnia and nightmare disorder. He has over 12 years of research experience in the field of sleep medicine and is a member of the American Academy of Sleep Medicine and Society of Behavioral Sleep Medicine. Dr. Curtis received a Ph.D. in Clinical Psychology and M.S. in Human Genetics from the University of Utah. Dr. Curtis’s work includes targeting comorbid sleep disruption for individuals diagnosed with borderline personality disorder, post-traumatic stress disorder, anxiety disorders, and depression. As sleep disruption is transdiagnostic across most mental health concerns, Dr. Curtis is particularly interested in helping fellow therapists increase their competence in the assessment and treatment of sleep-related difficulties with their clients.SHOW NOTES:  😴 How Dr. Brian cured his chronic insomnia after suffering from it for 21 years and becoming a sleep specialist himself 😴 How anxiety and sleep are interrelated 😴 Sleep disturbances: anxiety, chronic stress, post-traumatic disorder  😴 Why sleep problems can persist despite successful anxiety treatment 😴 During pre-sleep, we can experience anxiety in the forms of planning and worrying 😴  Insomnia is the inability to fall asleep, stay asleep, or experience early morning wake ups 😴 CBTI or cognitive behavioral therapy is the multi-component treatment considered as the gold standard for treating insomnia; It is skill-based and isn’t pills based  😴 What are the evidence-based strategies to manage the chronic cycle of anxiety-sleep disruption 😴 How important is consistent bedtime and waking time? 😴 What is paradoxical insomnia  😴 A typical night's sleep for Dr. CurtisSPONSOR: Huge shoutout to our sponsor: Biooptimizers!They are my nightly source for magnesium supplementationgo to www.magbreakthrough.com/sleepisaskill for the kind I use every night!Website: https://www.honestsleep.com Instagram: https://www.instagram.com/honest.sleep.llc  Twitter: https://twitter.com/BrianCurtisPhD  Facebook: https://www.facebook.com/profile.php?id=100075560074984  LinkedIn: https://www.linkedin.com/in/brian-curtis-ph-d-a8853522b/  DISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO: Dr. Christopher Winter has practiced sleep medicine and neurology in Charlottesville, Virginia since 2004, but has been involved with sleep medicine and sleep research since 1993. Currently, he is the owner of Charlottesville Neurology and Sleep Medicine clinic and CNSM Consulting. He is the author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It as well as The Rested Child: Why Your Tired, Wired or Irritable Child May Have A Sleep Disorder--And How To Help. In addition to working with numerous professional sports organizations to help their athletes optimize sleep, he is the host of the podcast Sleeping Around with Dr. Chris Winter as well as the Sleep.com series Sleeping Around with Dr. Chris Winter.SHOW NOTES:  🛌 Dr. Chris Winter, the author of The Sleep Solution, narrates his book in the audiobook version 🛌 Addressing sleep disorders and misconceptions 🛌 To solve the problem, we must define the issue correctly. We must define it as not sleeping when I want to, not sleeping in the way I want to, or I dont feel good in the morning.  🛌 Sleep medicine offers solutions to fix sleep disorders, as long as patients are willing to discuss their problems openly with their doctors. 🛌 What are Dr. Winter's thoughts on sleep tracking technology 🛌 Home sleep testing vs. lab sleep testing 🛌 What is Dr. Winter's routine for getting to sleep at night and waking up in the morning? 🛌 Hot flashes during sleep: Dr. Winter's recommendation 🛌 Finding the difference between not feeling your best and being dysfunctional Website: www.wchriswinter.comInstagram: @drchriswinterTwitter: @drchriswinter LinkedIn:  https://www.linkedin.com/in/w-christopher-winter-md-121b1a23/DISCLAIMER:The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

🧘How your bodily rhythms relate to your sleep and overall health. 🧘Three types of rhythms: Ultradian, Circadian, and Infradian. 🧘How your ovulatory cycle impacts sleep. 🧘How to live in alignment with seasonal rhythms. 🧘How technology and coaches can help you improve your sleep. 🧘The benefits of self-tracking your sleep. 🧘Why you may want to work with a professional to help improve your sleep. 🧘How Crescent Health’s wearable data trackers can help you become aware of your sleep quality. EPISODE LINKS: Website:  www.azuregrant.com Instagram: https://www.instagram/scoopmesci Twitter: https://twitter.com/azuredominique Linkedin: https://www.linkedin.com/in/azure-grant-1236767a Promo: Use code sleepisaskill10 to get a 'skip the line' plus 10% off the first month at www.crescent.co/signup DISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

Blood sugar levels can directly impact our sleep and vice versa. Sleep deprivation can lead to insulin resistance and other health problems. In this episode, Danielle Hamilton, a Holistic Nutritionist specializing in blood sugar regulation, joins us to help demystify this connection between blood sugar and sleep! She is also the creator of the Blood Sugar Mastery Program and the host of the very successful, Unlock Your Sugar Shackles Podcast!  For years, Danielle suffered from PCOS and the symptoms that come along with it. She tried many healthy options to regulate her hormonal imbalance, but these were not enough. That is until she learned about the connection between blood sugar & PCOS — not to mention her other health problems! Danielle discusses blood sugar management, what causes an increase in blood sugar levels and how it can affect our health and sleep. We also talk about ways to support stabilizing blood sugar with the help of continuous glucose monitoring, sleep trackers, food diet, and lifestyle change. It's essential to monitor your blood sugar regularly. Whether you have diabetes, insulin resistance, PCOS, cravings, or the many other symptoms that can come with blood sugar dysregulation. This will allow you to track your progress and make any needed adjustments. Listen now and learn how to restore your insulin sensitivity and overall health. GUEST BIO: Danielle Hamilton is a Functional Nutritional Therapy Practitioner & Restorative Wellness Practitioner who specializes in blood sugar regulation & digestion. She became interested in blood sugar issues when she learned that Insulin Resistance was at the root of her PCOS. She was able to reverse her PCOS, cystic acne, PMS & weight loss resistance by reversing Insulin Resistance. Her mission is to help others uncover their blood sugar & insulin issues (as most people don't know the early signs), as well as help them optimize digestion for low-carb diets. Dani promotes a holistic approach to reversing Insulin Resistance which goes beyond just changing macros. She is the host of the Unlock the Sugar Shackles Podcast and the creator of the Blood Sugar Mastery Program.SHOW NOTES: 🍬What sparked Danielle's interest in becoming a blood sugar specialist 🍬Effects of glucose on health, well-being, and sleep 🍬Can insulin resistance affect sleep? 🍬What is the most common contributor to insulin resistance  🍬A lack of sleep results in increased production of the stress hormone cortisol in the body.  🍬 Some natural treatments for PCOS and hormone imbalance 🍬What is healthy and unhealthy hunger?  🍬What types of diets can help lower and control blood sugar  🍬Snacking less frequently allows our body to rest between meals and reduces digestive stress.  🍬Why it is important to check your blood sugar regularly 🍬Danielle’s night sleep routine And more!​SPONSOR:  Huge shoutout to our sponsor: Biooptimizers! They are my nightly source for magnesium supplementation - go to www.magbreakthrough.com/sleepisaskill for the kind I use every night! Website: daniellehamiltonhealth.comInstagram:  @daniellehamiltonhealthFacebook: facebook.com/daniellehamiltonhealthDISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

Benzodiazepines (often referred to as benzos) are often prescribed to treat anxiety, seizures, and sleep disorders. Some of the most common benzos include Xanax, Klonopin, Ativan, and Valium.  In this episode, the Author of “Dopamine Nation” & “Drug Dealer, MD,” Psychiatrist & Stanford professor Dr. Anna Lembke, joins us to discuss the sleep-related drug benzos and why it's called a "Hidden Epidemic." Dr. Lembke notes that between 1990 and 2012, the rate of benzo use increased, leading to widespread addiction and overdose rates. Dr. Lembke discusses her journey as a therapist specializing in addictions and explains the risks associated with long-term benzodiazepine use and the process of helping patients get off these hugely addictive drugs.   Thankfully, the latest neuroscience research has allowed her and others to understand better what's happening in the brain as we become addicted and what happens when we embark on the process of getting off of them. Benzodiazepines cause many physical changes in your body and brain. These can be unpleasant and frightening, but they can also be eased off gradually & responsibly with the support of trained professionals.  If you or someone you know is struggling with long-term benzodiazepines, you will want to listen to this episode! GUEST BIO: Anna Lembke, MD is professor of psychiatry at Stanford University School of Medicine and chief of the Stanford Addiction Medicine Dual Diagnosis Clinic. A clinician scholar, she is the author of more than a hundred peer-reviewed publications, has testified before the United States House of Representatives and Senate, has served as an expert witness in federal and state opioid litigation, and is an internationally recognized leader in addiction medicine treatment and education. In 2016, she published Drug Dealer, MD – How Doctors Were Duped, Patients Got Hooked, and Why It’s So Hard to Stop (Johns Hopkins University Press, 2016), highlighted in the New York Times as one of the top five books to read to understand the opioid epidemic (Zuger, 2018).  Dr. Lembke appeared in the Netflix documentary The Social Dilemma, an unvarnished look at the impact of social media on our lives.  Her latest book, Dopamine Nation: Finding Balance in the Age of Indulgence (Dutton/Penguin Random House, August 2021), was an instant New York Times bestseller and explores how to moderate compulsive overconsumption in a dopamine-overloaded world. SHOW NOTES: 💊Dr. Anna Lembke's journey as a therapist specializing in addictions 💊Dr. Lembke believed that healthcare providers need to be more educated about addiction treatment 💊Why she is calling the addition of benzodiazepines a "hidden epidemic." 💊What happens when benzos and opioids are combined 💊Withdrawal symptoms of benzodiazepines  in some individuals 💊What are the risks associated with benzodiazepine abuse, aside from cognitive impairment💊Benzodiazepines for treating insomnia 💊How do we explore tapering safely and responsibly? 💊Helpful resource: Ashton Manual and Benzodiazepines Alliance 💊What is Dr. Lembke’s sleep-centric night and morning routine And more!​  Website: annalembke.com DISCLAIMER: The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO: Wade Lightheart is an Author, Athlete, Nutritionist, and Expert in Fixing Digestion. 3-Time Canadian national All Natural Bodybuilding Champion who competed as a vegetarian, former Mr. Universe Competitor, and host of The Awesome Health podcast, Wade Lightheart is one of the world’s premier authorities on Natural Nutrition and Training Methods. Having majored in Sports Science at the University of New Brunswick, he has authored numerous books on health, nutrition, and exercise which have sold in over 80 countries. Wade also serves as an advisor to the American Anti-Cancer Institute and is the Co-Founder and President of BiOptimizers, a digestive and health optimization company. He’s been in the health industry for over 25 years, coached thousands of clients, and is sought out by athletes and high-performance-oriented individuals worldwide for his advice on how to optimize their health and fitness levels.  SHOW NOTES:  💊 Wade's history: From vegetarian bodybuilder to the owner of a supplement company 💊 Double-blind study VS clinical research 💊 How technological innovation impacts the circadian biological rhythms 💊 A low level of physical activity affects sleep 💊 Wade's sleep problems and his recovery 💊 Can vitamins supplement an unhealthy diet 💊 A destructive lifestyle and a lousy diet are connected to poor sleep 💊 Why eating late negatively affects our sleep 💊 How Wade's vitamin deficiency led him to discover the importance of magnesium in our body 💊 What are the health benefits of magnesium and its different forms 💊 Wade's nightly sleep routine  And more!​ SPONSOR: Huge shoutout to our sponsor: Biooptimizers! They are my nightly source for magnesium supplementation - go to www.magbreakthrough.com/sleepisaskill for the kind I use every night!EPISODE LINKS: Website: bioptimizers.com Instagram:  https://www.instagram.com/bioptimizers/ Facebook:  https://www.facebook.com/BiOptimizers/QUOTES: "You can't supplement your way out of a bad lifestyle, but the right supplement to your lifestyle integrations can put you over the top."can't - Wade LightheartDISCLAIMER:The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.

GUEST BIO:  Jay T. Wiles, Clinical Health Psychologist, HRV Subject Matter Expert, Co-Founder and Chief Scientific Officer at Hanu Health. Dr. Jay is currently working as the Health Behavior Coordinator at WJB Dorn VA Medical Center in Columbia, SC and the Greenville Outpatient VA Clinic. He has specialized training in health behavior coaching, health assessment, nutritional interventions for mental and physical health, Motivational Interviewing, applied psychophysiology, and consultation. Dr. Wiles works as a consultant for companies/organizations, practitioners, and individual patients on nutritional psychology, health behavior change, applied psychophysiology, and health promotion/disease prevention via complementary and integrative practices. He is also Board Certified in Tai Chi for Rehabilitation. Biohacker babes, Lauren Sambataro and Renee Belz.  Lauren and Renee grew up in a health-driven family that prioritized the fundamentals of wellness and self-care. Their father, Gene Sambataro, The Original Biohacker and pioneer of Holistic Dentistry, taught them the importance of individualization and experimentation from a very young age. Renee, a Certified Nutritional Consultant and Holistic Lifestyle Coach with a Master's degree in Nutrition, and Lauren, a Broadway performer, Corrective Exercise Specialist, and Functional Health Coach, feel a strong passion and drive to not only share each of their journeys toward wellness, but their strategy and motivation to discover our unique bodies through the world of Biohacking. Their podcast, the Biohacker Babes, aims to create insight into the body's natural healing abilities, strengthen your intuition, and empower you with techniques and modalities to optimize your health and wellness. SHOW NOTES:  😴 How your diet and meal-timing could impact your sleep 😴 Circadian intermittent fasting & early time-restricted feeding 😴 Jay's experience with  intermittent fasting and its effect on his glucose levels 😴 Continuous Glucose Monitoring (CGM) and how it could help metabolic problems 😴 How sleep quality could be improved by trying some new approaches 😴 Dr. Jay and how our body responds in various situations using biohacking tech 😴 Having used mouth tape, what are everyone’s thoughts about them? 😴 Mouthtaping benefits re: promoting nasal breathing   😴 Renee warns you to remain cautious and get tested if you're not sure if you have sleep apnea or any other issues 😴Lauren talks about bio-individuality and how the  best way for people to determine whether a product works for them is through their data and their own experiences. 😴And more!​SPONSOR: Huge shoutout to our sponsor: Biooptimizers! They are my nightly source for magnesium supplementation - go to www.magbreakthrough.com/sleepisaskill for the kind I use every night!WEBSITE:https://www.drjaywiles.com/thebiohackerbabes.com INSTAGRAM:drjaywiles biohacker_babesFACEBOOK:https://www.facebook.com/biohackerbabes https://www.facebook.com/DrJayWilesDISCLAIMER:The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. 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.