Sleep
Optimizing sleep quality and architecture
Interventions
CO2 Tolerance Training
Breathing exercises to increase carbon dioxide tolerance, reducing anxiety, improving oxygen delivery, and enhancing breath-hold capacity
Mouth Taping
A simple practice of taping the mouth shut during sleep to promote nasal breathing, improving sleep quality, reducing snoring, and enhancing overnight recovery
Morning Sunlight Exposure
Getting natural sunlight exposure within the first 30-60 minutes of waking to set your circadian clock, improve sleep quality, boost daytime alertness, and support healthy cortisol rhythms
Cyclic Sighing
A specific breathing pattern (double inhale, long exhale) shown by Stanford research to reduce stress more effectively than meditation
Nasal Breathing
Breathing through your nose instead of mouth for nitric oxide production, better oxygen delivery, and improved sleep
Non-Sleep Deep Rest (NSDR)
Guided relaxation protocol that enhances dopamine, reduces cortisol, and can partially compensate for lost sleep
Delayed Caffeine Protocol
Delaying morning caffeine 90-120 minutes after waking to optimize alertness and avoid afternoon crashes
Raw Honey
Unprocessed honey for sleep support, blood sugar moderation, antimicrobial benefits, and as a healthier sweetener alternative
Blue Light Blocking Glasses
Wearing glasses that filter blue wavelengths in the evening to protect melatonin production and support natural circadian rhythm
PEMF Therapy (Pulsed Electromagnetic Field)
Non-invasive therapy using low-frequency electromagnetic pulses to reduce pain, enhance recovery, improve sleep, and support cellular health
Glycine
Simple amino acid that improves sleep quality, supports collagen synthesis, and may promote longevity
Inclined Bed Therapy
Sleeping with head elevated 5-12° to reduce snoring, improve sleep quality, and potentially enhance brain detoxification
Magnesium
Essential mineral for 300+ enzymatic reactions, sleep quality, muscle function, and stress resilience
Mindfulness Meditation
Present-moment awareness training that reduces stress, improves focus, and changes brain structure with consistent practice
Sleep Environment Optimization
Optimize temperature, light, sound, and bedding to create the ideal physical environment for deep, restorative sleep
Biomat (Far-Infrared Mat)
Far-infrared heating mat using amethyst crystals for pain relief, relaxation, and improved circulation
Melatonin
The body's sleep hormone, proven effective for improving sleep onset, jet lag recovery, and circadian rhythm optimization
L-Theanine
Amino acid from tea that promotes calm focus, reduces anxiety, enhances sleep quality, and synergizes powerfully with caffeine for cognitive performance
Mewing
Tongue posture technique of resting the tongue against the roof of the mouth to potentially improve facial structure, jawline definition, and breathing
Vibroacoustic Therapy
Sound-based therapy using low-frequency vibrations transmitted through specialized furniture to induce deep relaxation and nervous system regulation
Float Tanks (Sensory Deprivation)
Floating in an enclosed tank of body-temperature Epsom salt water to eliminate sensory input, inducing deep relaxation, reduced stress hormones, pain relief, and enhanced creativity
CBD Oil
Non-psychoactive cannabinoid from hemp with evidence for anxiety reduction, sleep improvement, pain management, and inflammation - one of the most popular wellness supplements despite regulatory complexity
Buteyko Breathing Method
Breathing retraining method focused on nasal breathing, reduced breathing volume, and CO2 tolerance for asthma, sleep apnea, and anxiety
Progressive Muscle Relaxation (PMR)
Systematic tensing and releasing of muscle groups to reduce anxiety, improve sleep, and lower physical tension through increased body awareness
Autogenic Training
Self-hypnosis relaxation technique using verbal formulas to induce sensations of heaviness, warmth, and calm throughout the body
Studies
Inhalation of Nasally Derived Nitric Oxide Modulates Pulmonary Function in Humans
The paranasal sinuses produce high concentrations of nitric oxide, which is inhaled during nasal breathing and improves oxygen uptake in the lungs.
The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study
Mouth taping during sleep reduced snoring severity and improved mild obstructive sleep apnea in adults who were primarily mouth breathers.
Proposal for a screening questionnaire for detecting habitual mouth breathing, based on a mouth-breathing habit score
Mouth breathing during sleep is associated with poorer sleep quality, increased snoring, and reduced daytime alertness.
The Human Circadian Clock Entrains to Sun Time
Human circadian rhythms are primarily synchronized by natural daylight, with wake times tracking sunrise times across different longitudes.
Blue-Enriched White Light in the Workplace Improves Self-Reported Alertness, Performance and Sleep Quality
Workers exposed to blue-enriched light during the day reported better alertness, mood, and nighttime sleep quality compared to standard white light.
A controlled trial of timed bright light and negative air ionization for treatment of winter depression
Morning bright light therapy is highly effective for seasonal affective disorder, with early morning exposure (soon after waking) showing best results.
Stability, Precision, and Near-24-Hour Period of the Human Circadian Pacemaker
The human circadian clock runs on a near-24-hour cycle and requires daily light exposure to stay synchronized with the external day-night cycle.
The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress
Early study showing grounding during sleep normalized cortisol profiles and improved subjective sleep, pain, and stress in participants.
Effectiveness of Grounded Sleeping on Recovery After Intensive Eccentric Muscle Loading
Grounding during sleep improved recovery markers, reduced inflammation, and enhanced sleep quality in a controlled study of healthy adults.
The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
500mg magnesium daily for 8 weeks significantly improved sleep quality, sleep time, melatonin levels, and reduced cortisol in elderly with insomnia.
Effects of thermal environment on sleep and circadian rhythm
Heat exposure during sleep significantly reduces slow-wave sleep (deep sleep) and REM sleep, while a cool environment facilitates the natural drop in core body temperature needed for sleep onset.
Sleeping in an Inclined Position to Reduce Snoring and Improve Sleep - In-home Product Intervention Study
12° inclined sleeping reduced snoring by 7%, nighttime awakenings by 4%, and increased deep sleep by 5%.
Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes
3g glycine before bed improved subjective sleep quality and reduced daytime sleepiness in people with sleep complaints.
The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers
3g glycine improved next-day cognitive performance and reduced fatigue in sleep-restricted subjects.
The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus
Glycine promotes sleep by acting on NMDA receptors in the suprachiasmatic nucleus, causing peripheral vasodilation and core temperature drop.
Meta-analysis: melatonin for the treatment of primary sleep disorders
Melatonin significantly reduces sleep onset latency by 7.06 minutes, increases total sleep time by 8.25 minutes, and improves overall sleep quality.
Melatonin for the prevention and treatment of jet lag
Melatonin is remarkably effective for preventing or reducing jet lag, particularly when crossing 5 or more time zones and traveling eastward.
Effects of exogenous melatonin on sleep: a meta-analysis
Exogenous melatonin significantly decreases sleep onset latency, increases sleep efficiency, and increases total sleep duration with no evidence of tolerance or dependency.
Blocking nocturnal blue light for insomnia: A randomized controlled trial
Wearing amber-tinted blue-blocking glasses for 2 hours before bed improved sleep quality, duration, and insomnia symptoms in adults with insomnia, compared to clear placebo lenses.
Amber lenses to block blue light and improve sleep: a randomized trial
Wearing amber-tinted glasses that block blue light for 3 hours before bed significantly improved sleep quality and mood compared to yellow-tinted control glasses.
Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives
Comprehensive review of adenosine-caffeine interactions showing caffeine blocks adenosine receptors, and timing of consumption relative to adenosine buildup affects alertness outcomes.
Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial
Yoga Nidra practice improved objective sleep measures including sleep efficiency and reduced sleep onset latency in military personnel.
The durations of human melatonin secretion and sleep respond to changes in daylength (photoperiod)
Landmark study showing humans retain photoperiod sensitivity - melatonin secretion duration changes with light exposure patterns, affecting sleep architecture.
Effect of nasal or oral breathing route on upper airway resistance during sleep.
Upper airway resistance during sleep is 2.4x higher with oral breathing than nasal breathing, and obstructive apneas are nearly 30x more frequent with mouth breathing.
A systematic review of ambient heat and sleep in a warming climate.
Higher outdoor or indoor temperatures are consistently associated with degraded sleep quality and quantity worldwide, with limited evidence of fast human adaptation to heat.
Association between exposure to light at night (LAN) and sleep problems: A systematic review and meta-analysis of observational studies.
Exposure to light at night is associated with a 22% increased prevalence of sleep problems, with indoor light exposure (74% increase) far more disruptive than outdoor light pollution (19% increase).
Environmental Noise and Effects on Sleep: An Update to the WHO Systematic Review and Meta-Analysis.
Transportation noise (aircraft, road, rail) significantly increases sleep disturbance risk, with every 10 dB increase in nighttime noise roughly doubling the odds of being highly sleep disturbed.
Effect of matcha green tea on cognitive functions and sleep quality in older adults with cognitive decline: A randomized controlled study over 12 months.
12-month double-blind RCT in 99 older adults shows matcha consumption significantly improves social acuity and sleep quality, though primary cognitive endpoints (MoCA) did not reach significance.
Orofacial Myofunctional Therapy for Obstructive Sleep Apnea: A Systematic Review and Meta-Analysis.
Orofacial myofunctional therapy reduced AHI by 10.2 points in adults with obstructive sleep apnea, with significant improvements in daytime sleepiness and sleep quality.
The Effects of Orofacial Myofunctional Therapy on Children with OSAHS's Craniomaxillofacial Growth: A Systematic Review.
Orofacial myofunctional therapy improved craniofacial function or morphology in most of the 693 children studied, with effects increasing with longer treatment duration and better compliance.
Efficacy of melatonin for chronic insomnia: Systematic reviews and meta-analyses.
Melatonin may not be effective for chronic insomnia in adults but shows promise in children and adolescents, with significant improvements in sleep onset latency and total sleep time in younger populations.
Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis.
Melatonin's sleep-promoting effects peak at 4 mg/day and are optimized when taken 3 hours before desired bedtime rather than the conventional 30 minutes before bed.
Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis.
Magnesium supplementation reduced sleep onset latency by 17.4 minutes vs placebo in older adults (p=0.0006), though evidence quality was low.
Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.
Melatonin significantly improves sleep quality (PSQI WMD -1.24), with particularly strong effects in people with respiratory diseases and metabolic disorders.
Experts
Andrew Huberman, PhD
Neuroscientist & Podcaster at Stanford University
Craig Heller, PhD
Researcher at Stanford University
James Nestor
Journalist & Author at Independent
Anders Olsson
Breathing Coach & Inventor at Conscious Breathing
Matthew Walker, PhD
Neuroscientist & Sleep Researcher at UC Berkeley
Satchin Panda, PhD
Circadian Biology Researcher at Salk Institute
Clint Ober
Grounding Pioneer & Author at Earthing Institute
Shona Halson, PhD
Recovery Science Researcher at Australian Catholic University
Bryan Johnson
Entrepreneur & Longevity Researcher at Blueprint / Kernel
Shawn Stevenson
Podcast Host & Bestselling Author at Independent
Peter Attia, MD
Physician & Longevity Expert at Early Medical
Podcast Episodes
Using Caffeine to Optimize Mental & Physical Performance
with Andrew Huberman
Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance
with Jack Feldman
Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
with Matthew Walker
Sleep Toolkit - Tools for Optimizing Sleep & Sleep-Wake Timing
with Andrew Huberman
Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki
with Andrew Huberman
How to Overcome Addiction to Substances or Behaviors | Dr. Keith Humphreys
with Keith Humphreys
Best Ways to Build Better Habits & Break Bad Ones | James Clear
with James Clear
Transform Pain & Trauma Into Creative Expression | David Choe
with David Choe
Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard
with Andrew Huberman
Master the Creative Process | Twyla Tharp
with Twyla Tharp
Essentials: The Science of Making & Breaking Habits
with Andrew Huberman
Using Red Light to Improve Metabolism & the Harmful Effects of LEDs | Dr. Glen Jeffery
with Andrew Huberman
Essentials: Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman
with Andrew Huberman
How Your Thoughts Are Built & How You Can Shape Them | Dr. Jennifer Groh
with Andrew Huberman
Essentials: Erasing Fears & Traumas Using Modern Neuroscience
with Andrew Huberman
Using Existing Drugs in New Ways to Treat & Cure Diseases of Brain & Body | Dr. David Fajgenbaum
with Andrew Huberman
Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
with Andrew Huberman
Improve Your Lymphatic System for Overall Health & Appearance
with Andrew Huberman
How to Overcome Inner Resistance | Steven Pressfield
with Andrew Huberman
Essentials: How Your Brain Functions & Interprets the World | Dr. David Berson
with Andrew Huberman
Protect & Improve Your Hearing & Brain Health | Dr. Konstantina Stankovic
with Andrew Huberman
Essentials: Time Perception, Memory & Focus
with Andrew Huberman
How to Make Yourself Unbreakable | DJ Shipley
with Andrew Huberman
Enhance Your Learning Speed & Health Using Neuroscience Based Protocols | Dr. Poppy Crum
with Andrew Huberman
DAVID SENRA: Daniel Ek, Spotify
with Daniel Ek
Essentials: Using Your Nervous System to Enhance Your Immune System
with Andrew Huberman
How to Expand Your Consciousness | Dr. Christof Koch
with Andrew Huberman
Essentials: Food & Supplements for Brain Health & Cognitive Performance
with Andrew Huberman
Transform Your Metabolic Health & Longevity by Knowing Your Unique Biology | Dr. Michael Snyder
with Andrew Huberman
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
with Andrew Huberman
How to Set & Achieve Massive Goals | Alex Honnold
with Andrew Huberman
Essentials: Effects of Fasting & Time Restricted Eating on Fat Loss & Health
with Andrew Huberman
Science & Health Benefits of Belief in God & Religion | Dr. David DeSteno
with Andrew Huberman
Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar
with Andrew Huberman
Using Stem Cells to Cure Autism, Epilepsy & Schizophrenia | Dr. Sergiu Pașca
with Andrew Huberman
How to Rewire Your Brain & Learn Faster | Dr. Michael Kilgard
with Andrew Huberman
How to Control Your Cortisol & Overcome Burnout
with Andrew Huberman
#107 Why You Can't Sleep (and How to Fix It) | Dr. Michael Grandner
with Dr. Michael Grandner
#106 How To Increase Your Testosterone Levels Naturally | Derek from MPMD
with Derek (More Plates More Dates)
#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep
with Dr. Ben Bikman
#101 Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance
with Dr. Andy Galpin
#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep
with Rhonda Patrick
#092 The Truth About Alcohol: Risks, Benefits, and Everything In-Between | Dr. Rhonda Patrick
with Rhonda Patrick
#091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine
with Andrew Huberman
#088 The Science of Optimizing Sleep - Special Preview
with Rhonda Patrick
#087 The Science of Magnesium and Its Role in Aging and Disease | Dr. Rhonda Patrick
with Rhonda Patrick
#083 How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick
with Rhonda Patrick
#080 How Heat Therapy Improves Slow Wave Sleep
with Rhonda Patrick
#072 Morgan Levine, PhD, on PhenoAge and the Epigenetics of Age Acceleration — can we change the pace?
with Dr. Morgan Levine
#071 Peter Diamandis, MD, and Tony Robbins on strategies that promote longevity now – and in the very near future
with Peter Diamandis, Tony Robbins
#070 Dr. Eran Elinav on Microbiome Insights into Personalized Response to Diet, Obesity, and Leaky Gut
with Dr. Eran Elinav
#068 Dr. Bill Harris on the Omega-3 Index: Increasing Omega-3 to Promote Longevity & Transform Health
with Dr. Bill Harris
#067 Dr. Ashley Mason on Drug-free Approaches for Treating Depression, Insomnia, and Overeating
with Dr. Ashley Mason
#066 Dr. Mark Mattson on the Benefits of Stress, Metabolic Switching, Fasting, and Hormesis
with Dr. Mark Mattson
#065 Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition
with Dr. Satchin Panda
#063 Dr. Roger Seheult from MedCram on COVID-19 Vaccines, Vitamin D, and Heat Hydrotherapy
with Dr. Roger Seheult
Gary Brecka, Dr. Will Cole & Dr. Tara Swart Bieber Live at the Wellness Oasis Event
with Dr. Will Cole, Dr. Tara Swart Bieber
237. Andrew Glaze: On The Mental Health Benefits of Running 100 Miles Weekly
with Andrew Glaze
236. What Is Heart Rate Variability (HRV) and How Do You Improve It?
with Gary Brecka
James Nestor — Breathing Protocols to Reboot Your Health
with James Nestor
Andy Galpin — Rebooting Tim's Sleep, Nutrition, Supplements, and Training
with Dr. Andy Galpin
Andrew Huberman — Optimizing Sleep, Enhancing Performance (2023)
with Dr. Andrew Huberman
Dr. Matthew Walker — The Hidden Dangers of Melatonin, Tools for Insomnia, Sleep Spindles, and Lucid Dreaming
with Dr. Matthew Walker
Dr. Matthew Walker — How Sleep Ties Into Alzheimer's and Weight Gain, Effects of Caffeine, THC/CBD, and Fasting on Sleep
with Dr. Matthew Walker
Dr Andrew Huberman - How to Reclaim Your Brain in 2026
with Dr. Andrew Huberman
Dr Matthew Walker - The Science Of Perfect Sleep
with Dr. Matthew Walker
Dr Andy Galpin - The New Science Of Heart Health, VO2 Max & Sleep Hacking
with Dr. Andy Galpin
Why I Megadose Melatonin Every Night
with Matt Blackburn
How Exactly Poor Sleep Causes Weight Gain + How to Fix It
with Stephen Cabral
What's With This 'Sleepmaxxing' Stuff and What Everyone is Missing
with Perry Nickelston
Essentials: Therapy, Treating Trauma & Other Life Challenges | Dr. Paul Conti
with Paul Conti
#055 COVID-19 Q&A #2 - Antibody-Dependent Enhancement, Cross-Immunity, Immunity Duration & More
with Rhonda Patrick
#045 Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System
with Dr. Matthew Walker
How To COOL Your Body For Better Sleep, INCREDIBLE Travel Sleep Tips & Orion Vs. Eight Sleep With Dr. Michael Breus
with Ben Greenfield
How to Enhance Performance With Better Sleep
with Andy Galpin
Essentials: The Science & Practice of Perfecting Your Sleep
with Andrew Huberman
#039 Dr. Satchin Panda on Practical Implementation of Time-Restricted Eating & Shift Work Strategies
with Dr. Satchin Panda
How I "Hacked My Home": EMF Shielding, Grounded Floors, Protected Bedroom, The Healthiest Lighting & Much More with Brian Hoyer (Best of LIFE Network's Experts!)
with Ben Greenfield
The TRUTH About What's *Really* Causing Your Fatigue & The "Root Cause" Protocol to Fix It, With Morley Robbins.
with Ben Greenfield
The Pillars of Health
with Layne Norton
Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools
with Andrew Huberman
Everything You Need To Know About Sleeping Better, Hacking Sleep, Sleep Cycles, Insomnia, Sleep Apnea & More With Dr. Daniel Gartenberg (Best of LIFE Network's Experts!)
with Ben Greenfield
Exercising One Specific (Often Forgotten) Body Part Can Relieve Aching Tightness, Head-Splitting Migraines, Breathing Issues, and Poor Sleep Quality With Dr. Neel Bulchandani (Best of LIFE Network's Experts!)
with Ben Greenfield
The Healthiest Way To Light Your Home For Optimizing Sleep & Energy (& How To Sleep Better When You TRAVEL!) With Block Blue Light's Daniel Ebbett
with Ben Greenfield
The Coolest, Craziest Oral Peptides (& Where To Get Them), Boosting Testosterone Without Drugs & More With LIFE Network Expert Kyal Van Der Leest
with Kyal Van Der Leest
Ben's #1 "Sleep Simulation" Tactic: The Art & Technology of Non-Sleep Deep Rest (NSDR) Life Network: RAW Podcast #12
with Ben Greenfield
Dr. Allison Brager: Improve Sleep Efficiency & Resilience
with Allison Brager
Inside the Mind of the Mad Scientist Rewriting Aging : 1401
with Dr. Theodore Achacoso & Boomer Anderson
The 12 Greatest Mood Boosters on Earth : 1397
with Lucas Aoun
How Long Can Humans Really Live… (with Dan Buettner) : 1393
with Dan Buettner
The Superbrain Drug Politicians Use To Outsmart Everyone : 1399
with David Renteln
Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
with Andy Galpin
Turn Off Your WiFi Tonight and See What Happens to Your Sleep : 1414
with Andy Mant & Katie Mant
Could This Be The World's Most POWERFUL Self-Quantification Device?! (& Is It Even *Safe* Or *Accurate*?) With Whoop's Will Ahmed
with Will Ahmed
An Insider Glimpse Into The Morning Routines, Biohacking Stacks & Relationship-Building Tactics Of A Successful Executive (& What It's Like To Be Coached By Ben!), With Brian McMaster
with Brian McMaster
Improve Focus With Behavioral Tools & Medication for ADHD | Dr. John Kruse
with Dr. John Kruse
Essentials: Understand and Use Dreams to Learn and Forget
with Andrew Huberman
Essentials: Using Science to Optimize Sleep, Learning & Metabolism
with Andrew Huberman
Essentials: Master Your Sleep & Be More Alert When Awake
with Andrew Huberman
Essentials: How Your Brain Works & Changes
with Andrew Huberman
Peptide & Hormone Therapies for Health, Performance & Longevity | Dr. Craig Koniver
with Dr. Craig Koniver
How to Navigate Menopause & Perimenopause for Maximum Health & Vitality | Dr. Mary Claire Haver
with Dr. Mary Claire Haver
How to Improve Brain Health & Offset Neurodegeneration | Dr. Gary Steinberg
with Dr. Gary Steinberg
AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More
with Andrew Huberman
AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More
with Andrew Huberman
How to Enhance Your Immune System | Dr. Roger Seheult
with Dr. Roger Seheult
Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness
with Andrew Huberman
How to Improve at Learning Using Neuroscience & AI | Dr. Terry Sejnowski
with Dr. Terry Sejnowski
How to Heal From Post-Traumatic Stress Disorder (PTSD) | Dr. Victor Carrión
with Dr. Victor Carrion
Optimal Protocols for Studying & Learning
with Andrew Huberman
GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming
with Dr. Matt Walker
GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
with Dr. Matt Walker
GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
with Dr. Matt Walker
GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
with Dr. Matt Walker
GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep
with Dr. Matt Walker
GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs
with Dr. Matt Walker
How to Prevent & Treat Colds & Flu
with Andrew Huberman
Matt Maruca – Principles of the Light Diet! Can You Live On Light?
with Matt Maruca
#838: The Random Show — The 2–2–2 Rule, The Future of AI, Bioelectric Medicine, Surviving Modern Dating, The Promises of DORAs for Alzheimer's, and Wisdom from Anthony de Mello
with Kevin Rose
#674: Neuroscientist David Eagleman — Exploring Consciousness, Sensory Augmentation, The Lazy Susan Method of Extraordinary Productivity, Dreaming, Improving Hearing with a Wristband, Synesthesia, Stretching Time with Novelty, Lessons from Titans of Science, and Much More
with David Eagleman
Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia
with Dr. Tommy Wood
255. Fake Lighting Is Sabotaging Your Natural Rhythm w/ Tristan Scott
with Tristan Scott
221. How to optimize sleep
with Paul Saladino
Functional Testing and Recovering from Burnout with Lulwa Alarmali
with Lulwa Alarmali
Kanna: The Most Powerful Natural Anti-Depressant with Ryan Latreille
with Ryan Latreille
Using Incandescent Light to Sweat and Charge the Cells with Brian Richards
with Brian Richards
Cordyceps Extract for Optimized Immunity with Dr Scott Sherr
with Dr Scott Sherr
GABA's Role in Reducing Stress, Anxiousness, and Improving Sleep Quality with Dr Scott Sherr
with Dr Scott Sherr
Bryan Johnson - The 2026 Immortality Protocol
with Bryan Johnson
Dr Jay Wiles - A Masterclass in Improving Your HRV
with Dr Jay Wiles
Chris Bumstead - Life After Olympia: Fatherhood, TRT & Finding Purpose
with Chris Bumstead
Dr Lisa Feldman Barrett - The New Science Of Emotions, Anxiety & Brain Health
with Dr Lisa Feldman Barrett
Dr David Spiegel - Hypnosis, Brain Hacking, & Mental Mastery
with Dr David Spiegel
Will Ahmed - The Downfall Of CrossFit & The Future Of Fitness
with Will Ahmed
Dr Mike Israetel - Exercise Scientist's Masterclass On Recovery & Stress Management
with Dr Mike Israetel
Dr Mike Israetel - Exercise Scientist’s Masterclass On Losing Fat
with Dr Mike Israetel
Menno Henselmans - The New Science Of Using Protein To Build Muscle
with Menno Henselmans
Shawn Stevenson - How To Hack Your Sleep With These Habits
with Shawn Stevenson
Stan Efferding - Do This To Build Muscle, Burn Fat & Get Healthy
with Stan Efferding
Kelly Starrett - 8 Essential Strategies To Maximise Your Fitness
with Kelly Starrett
Dr Andrew Huberman - The Science Of Peak Performance
with Dr Andrew Huberman
Louisa Nicola - How To Maximise Your Brain's Performance
with Louisa Nicola
240. Q&A with Gary Brecka: Peptides, Migraines, Sleep Protocols & More!
with Gary Brecka
234. How To Improve Your Sleep With These Sleep Hygiene Tips
with Gary Brecka
228. Holiday Weight Gain Explained: Alcohol, Cortisol and Sleep
with Holiday Weight Gain Explained
Fix your sleep with the Royal Marine's sleep consultant Dr. Sophie Bostock
with Jonathan Wolf
Your Brain Has A Sleep Switch (Do THIS To Turn It On) : 1380
with Dave Asprey
Sleep, stress and exercise: your longevity toolkit | Kayla Barnes-Lentz
with Kayla Barnes-Lentz
Startled?! Try Glycine!
with Chris Masterjohn
Blood Sugar, Ketones and Sleep Strategies for Brain Detoxification
with David Jockers
Red Light Therapy for Healthy Mitochondria, Skin, Inflammation & Sleep with Scott Chaverri
with Scott Chaverri
Vitamins D & K Plus Nasal Breathing to Change Your Sleep, Airway Health and More | Joel Gould, DDS
with Joel Gould, DDS
Women's Hormonal Balance for Anxiety, Sleep & Fat Loss | Dr. Elana Zinkov
with Dr. Elana Zinkov
TMHS 885: Can Intermittent Fasting Reset & Improve Your Metabolism?
with Shawn Stevenson
TMHS 772: Facts About Ozempic, Long-Term Weight Loss, & Gut Health – with Dr. William Davis
with Dr. William Davis
TMHS 841: Unlock Better Sleep: The Surprising Role of Gut Health & Toxins in Insomnia | Dr. Pedram Shojai
with Dr. Pedram Shojai
TMHS 883: Using Science to Build Muscle Faster + Truth About Sleep & Fat Loss - With Dr. Bill Campbell
with Dr. Bill Campbell
Part 123 - Keith Littlewood on Fixing Thyroid Problems, Raising Your Body Temperature, Having a Higher Metabolism, Putting back on Weight, and Sleeping Better
with Keith Littlewood
2797: Fastest Way to Grow Your Arms
2565: Add 1/2 Inch to Your Arms in 30 Days
The One About Sauna Use and Benefits - Short Episode
Benefits of PEMF, Red Light, and Heat Therapy With HigherDOSE
with Katie Kaps & Lauren Berlingeri
Biohacking Basics: Brian Richard, Sauna and Light Therapy
with Brian Richards
640. Circadian Light Masterclass: Debunking Sunglasses, Sunbathing & Blue-Light Hysteria w/ Matt Maruca
with Matt Maruca
The Science & Health Benefits of Deliberate Heat Exposure
Kyle Sela - Ava Cooling Technology (Palmar Cooling Device)
with Kyle Sela
The Power of PEMF Combined with Red Light on Red Pill News
with Jonathon Otto
Winter Evening Yoga (Encore)
Winter Evening Yoga
Waking Up Your Brain: Neurofeedback, Water, Positive Thinking, Omega-3s & More
with Sherry Rowney
470: Meditation & Neurofeedback with Ariel Garten
with Ariel Garten
Neurofeedback - Dr. Andrew Hill - Neuroscience
with Dr. Andrew Hill
Do SAD Lamps Actually Work?
with Nancy Redd
How to Manage Seasonal Depression
with Amanda Armstrong
The SAD Episode
Vitamin D Expert: The Fastest Way To Dementia & The Dangerous Lie You've Been Told About Sunlight!
with Dr. Roger Seheult
Spaghetti Science And Mouth Taping Myths
with Dr. Linda Lee
Mouth Taping
How Mouth Taping Can Radically Transform Your Sleep with Dhru Purohit
Why Everyone’s Talking About Mouth Taping
Mouth Taping Update - 992
Why are people taping their mouths?
The #1 Mistake Ruining Your Sleep Every Night | #370
Float Tanks
with Dr. Justin Feinstein
You're Breathing Wrong: The Buteyko Breathing Method
127: Buteyko Breathing with Dr. Miles Nichols
with Dr. Miles Nichols
062: Buteyko Breathing with Steve Donald
with Steve Donald
Buteyko Breathing with Patrick Mckeown
with Patrick McKeown
Interview: The Oxygen Advantage with Patrick McKeown
with Patrick McKeown
Patrick Mckeown: Nose Breathing, Tongue Strength, Over-Breathing | Ep. 245
with Patrick McKeown
PNTV: The Oxygen Advantage by Patrick McKeown
452: What Drug Companies Don't Want You to Know About CBD Oil (TWT)
CBD Oil
#223: CBD Oil Q+A with Hemp Heroes
with David Hartigan
Ep 945 | The REAL Reason Biden Vows to Pick a Black Woman for SCOTUS | Guest: Stu Burguiere
with Stu Burguiere
316: Conner Habib
with Conner Habib
96: Ayurveda for Perimenopause & Menopause: Gut Health, Estrobolome Support, and Anti-Inflammatory Spices
with Dr. Shivani Gupta
#241: Should You Exercise Before Sleep, What Is The Best Standing Desk, Why Your Big Toe Is Important And More!
L-Theanine Benefits: Powerful Calm for Every Restless Brain
142: L-Theanine and ADHD with Dana Kay
with Dana Kay
E102 - L-Theanine
The Sweet Benefits of Glycine
2650: Top 7 Underrated Supplements
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Episode 119. Tilt Your Bed For Optimal Sleep? Inclined Bed Therapy Reduces Snoring, GERD, Sleep Apnea
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#752: The Unholy War Against BioSpirituality With Matthew Rife
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139: Cort Christie, CEO of Sperti Sunlamps: Getting Vitamin D From A Lamp?! Boost Immunity & Sleep Better A Novel Product
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The Benefits of a BioMat for Detox, Stress, and Grounding The Body with Jennifer Horton
with Jennifer Horton
Special Podcast Episode: How To Biohack Your Home And Create An Unbeatable Environment
Feldenkrais for Anxiety Relief with David Zemach-Bersin
with David Zemach-Bersin
Can the Alexander Technique help with Sleep Apnia?
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Essentials: Using Light to Optimize Health
Reset Your Nervous System: Direct Neurofeedback for Anxiety, Burnout & Brain Fog
with Meg Stuppe