Sleep & Recovery
Optimize your sleep, rest, and recovery protocols
Optimize your sleep, rest, and recovery protocols
Episodes
Get morning sunlight within 30-60 minutes of waking, keep your bedroom at 65-68F, and maintain a consistent wake time. Supplements like magnesium threonate and apigenin can help...
Dr. Matthew Walker explains what defines good sleep, how stress impacts it, and practical strategies for optimizing sleep quality. Covers sleeping positions, snoring, sleep patt...
Dr. Andy Galpin interviews Dr. Allison Brager, a neuroscientist specializing in sleep and circadian biology with a background in military performance research, about optimizing ...
Dr. Matthew Walker is professor of neuroscience at UC Berkeley and founder of the Center for Human Sleep Science. This comprehensive episode explores sleep's connection to Alzhe...
CBT-I beats sleeping pills for chronic insomnia by fixing the root cause: your bed has become a stress trigger. Covers why melatonin supplements vary by -83% to +478% from label...
Sauna or a hot bath 1-2 hours before bed can dramatically increase slow-wave sleep and growth hormone secretion. The protocol: 20 minutes at 176F (sauna) or 104F (bath), timed t...
Unlock Better Sleep: The Surprising Role of Gut Health & Toxins in Insomnia. Guest Dr. Pedram Shojai joins the discussion to share evidence-based insights on this topic, coverin...
Gary Brecka joins The Ultimate Human with Gary Brecka to discuss how to improve your sleep with these sleep hygiene tips. Key topics include performance optimization strategies ...
Dr. Cabral explains the mechanisms linking poor sleep to weight gain, including effects on hormones like leptin, ghrelin, and cortisol. He provides actionable strategies to impr...
Dave Asprey joins The Human Upgrade to discuss your brain has a sleep switch (do this to turn it on) : 1380. Key topics include performance optimization strategies backed by sci...