Ep 34 - Can't Stay Asleep? The Sleep Doctor's 3 A.M. Wake-Up Protocol + 5 Sleep Habits That Can Transform Your Sleep | Dr. Michael Breus

Ep 34 - Can't Stay Asleep? The Sleep Doctor's 3 A.M. Wake-Up Protocol + 5 Sleep Habits That Can Transform Your Sleep | Dr. Michael Breus

Do you ever find yourself wide awake at 3 a.m., staring at the ceiling while your brain decides it's the perfect time to replay every awkward conversation you've ever had or solve problems that don't even exist yet? You're not alone. In Part 2 of our conversation with renowned sleep expert Dr. Michael Breus, better known as The Sleep Doctor, we tackle one of the most common sleep complaints on the planet: waking up in the middle of the night and struggling to get back to sleep. Dr. Breus explains why it happens, what you're probably doing wrong when it does, and shares the exact strategies he recommends to help you fall back asleep faster. Plus, he reveals his simple, science-backed 5-step framework for better sleep that anyone can start using tonight. Dr. Michael Breus is a double board-certified clinical psychologist, clinical sleep specialist, Diplomate of the American Board of Sleep Medicine, Fellow of the American Academy of Sleep Medicine, and one of the world's most recognized voices in sleep health. He has spent more than 25 years helping people improve their sleep and overall health and is the author of five bestselling books. In this episode, we discuss: • Why waking up between 1 a.m. and 3 a.m. is actually part of normal human biology • The biggest mistakes people make when they wake up in the middle of the night • Why checking the clock may be making your sleep problem worse • Dr. Breus' "3 A.M. Wake-Up Protocol" • How 4-7-8 breathing can help lower your heart rate and calm your nervous system • The role of mindset and "monkey mind" in middle-of-the-night awakenings • When you should stay in bed and when you should get up • Cognitive Behavioral Therapy for Insomnia (CBT-I) and sleep restriction therapy • Dr. Breus' 5-Step Plan for Better Sleep • Why wake-up time matters more than bedtime • The ideal caffeine cutoff time • How alcohol impacts sleep quality • The connection between exercise and restorative sleep • Why morning sunlight may be one of the most powerful sleep tools available Whether you're struggling with 3 a.m. wake-ups, trying to improve your sleep quality, or simply looking for practical sleep advice that actually works, this episode is packed with actionable strategies you can start using immediately. Connect with Dr. Michael Breus: Website [https://sleepdoctor.com/] Instagram [https://www.instagram.com/thesleepdoctor/] YouTube [https://www.youtube.com/@TheSleepDoctor] Resources Mentioned Sleep Reset (CBT-I program) [https://www.thesleepreset.com/] Sleep Doctor's Video "How to fall back asleep in the middle of the night" [https://www.youtube.com/watch?v=zpdRKmLePaQ] Text us your thoughts, questions, or takeaways. We read every message. [https://www.buzzsprout.com/2545472/fan_mail/new] All views, opinions, and commentary expressed on The Health Hunt Podcast are solely those of the hosts. They are shared in a personal capacity and do not represent the views, policies, or positions of any current or former employer, including any organizations with which the hosts may be professionally affiliated. Connect with the Health Hunt * Website [https://www.thehealthhunt.com/] * Instagram [https://www.instagram.com/thehealthhunt_podcast/] * LinkedIn [https://www.linkedin.com/in/thehealthhunt_podcast/] * TikTok [https://www.tiktok.com/@thehealthhunt_podcast] * YouTube [https://www.youtube.com/@TheHealthHunt_Podcast] *  Email: info@thehealthhunt.com * The Health Hunt Fullscript Store [https://us.fullscript.com/welcome/thehealthhunt/store-start] - Practitioner-grade supplements and wellness products with community discounts up to 25% off * The Health Hunt's Prenuvo Discount [https://prenuvo.com/?discount=HEALTHHUNT] - Save $300 on a full-body MRI scan * Igniton [https://www.igniton.com/HEALTHHUNT] (15% Off Cellular Health & Longevity Products for Health Hunt Listeners)

Ep 33 - The Sleep Doctor, Dr. Michael Breus: Why You're Tired, Stressed, and Sleeping at the Wrong Time

Sleep is one of the most important and misunderstood pillars of health. We've spent a lot of time discussing sleep on The Health Hunt, including an entire three-part sleep series, but for this conversation we decided to bring in one of the biggest names in the field. Dr. Michael Breus, better known as The Sleep Doctor, has spent more than 25 years helping people understand and improve their sleep. In this first part of our conversation, we explore why sleep is so foundational to health, how poor sleep impacts everything from memory and mood to relationships and longevity, and some surprising symptoms that could be signs your sleep isn't as healthy as you think. We also dive into one of Dr. Breus's most fascinating concepts: the idea that not everyone is designed to sleep, wake, and function the same way. Some people thrive in the morning, some come alive at night, and understanding your unique sleep type (your chronotype) may completely change how you think about your energy, productivity, and overall health. Whether you're someone who wakes up refreshed at dawn, struggles through every morning, or simply wants to sleep better, this episode is packed with insights that may change the way you think about sleep forever. In this episode, we discuss: • Why sleep is the foundation of overall health • The difference between sleep quantity and sleep quality • Surprising signs and symptoms of poor sleep • Why sleep affects memory, mood, focus, metabolism, and relationships • Sleep disorders people often overlook • The connection between sleep and long-term health outcomes • Why some people seem to function on very little sleep • Dr. Breus's four sleep types: Lion, Bear, Wolf, and Dolphin • The genetics behind sleep timing and energy patterns • Why your sleep patterns may change as you age • How understanding your sleep type can improve your daily routine Take Dr. Breus's Sleep Type (Chronotype) Quiz [https://sleepdoctor.com/pages/chronotypes/chronotype-quiz] Connect with Dr. Michael Breus: Website [https://sleepdoctor.com/] Instagram [https://www.instagram.com/thesleepdoctor/] YouTube [https://www.youtube.com/@TheSleepDoctor] Text us your thoughts, questions, or takeaways. We read every message. [https://www.buzzsprout.com/2545472/fan_mail/new] All views, opinions, and commentary expressed on The Health Hunt Podcast are solely those of the hosts. They are shared in a personal capacity and do not represent the views, policies, or positions of any current or former employer, including any organizations with which the hosts may be professionally affiliated. Connect with the Health Hunt * Website [https://www.thehealthhunt.com/] * Instagram [https://www.instagram.com/thehealthhunt_podcast/] * LinkedIn [https://www.linkedin.com/in/thehealthhunt_podcast/] * TikTok [https://www.tiktok.com/@thehealthhunt_podcast] * YouTube [https://www.youtube.com/@TheHealthHunt_Podcast] *  Email: info@thehealthhunt.com * The Health Hunt Fullscript Store [https://us.fullscript.com/welcome/thehealthhunt/store-start] - Practitioner-grade supplements and wellness products with community discounts up to 25% off * The Health Hunt's Prenuvo Discount [https://prenuvo.com/?discount=HEALTHHUNT] - Save $300 on a full-body MRI scan * Igniton [https://www.igniton.com/HEALTHHUNT] (15% Off Cellular Health & Longevity Products for Health Hunt Listeners)

Ep 32 - The Missing Nutrient? Michelle Fletcher on Fiber, Gut Health, Blood Sugar and Better Health

If you're eating more protein, tracking your glucose, taking supplements, and trying to make healthier choice, but still overlooking fiber, you may be missing one of the most important pieces of the health puzzle. In part two of our conversation with wellness educator and Holistic Business Network founder Michelle Fletcher, we dive into the surprising role fiber plays in colon health, blood sugar regulation, metabolic health, digestion, and long-term disease prevention. We also explore why most people aren't getting nearly enough fiber, how processed foods have changed the way we eat, and the simple habits that can have the biggest impact on overall health. In this episode, Michelle shares practical strategies for increasing fiber without completely overhauling your diet, why gradual changes are often more sustainable than dramatic ones, and how nutrition, sleep, movement, and stress management work together to support long-term wellness. We discuss: * How much fiber men and women should be getting each day  * Why most people fall far short of recommended fiber intake  * The connection between fiber, colon health, and digestion  * Fiber's role in blood sugar control and metabolic health  * High-fiber foods to prioritize, including fruits, vegetables, beans, nuts, and seeds  * Why processed foods contribute to the fiber gap  * The risks of making dietary changes too quickly  * The "Core Four" habits of health: nutrition, sleep, movement, and stress management  * Holistic wellness approaches and complementary health modalities  * The importance of community, connection, and social wellness  Whether you're focused on gut health, improving your metabolic health, building healthier habits, or simply trying to feel your best, this conversation offers practical and realistic insights that anyone can start applying today. Connect With Michelle Fletcher * Instagram: * @theholisticbusinessnetwork  [https://www.instagram.com/theholisticbusinessnetwork] *  @healthcoachmich [https://www.instagram.com/healthcoachmich] * Website: TheHolisticBusinessNetwork.com  [https://www.theholisticbusinessnetwork.com/] * Facebook: Michelle Fletcher South Florida  [https://www.facebook.com/michelle.fletcher.7902] * LinkedIn: Michelle Fletcher [https://www.linkedin.com/in/michellefletcher/] Text us your thoughts, questions, or takeaways. We read every message. [https://www.buzzsprout.com/2545472/fan_mail/new] All views, opinions, and commentary expressed on The Health Hunt Podcast are solely those of the hosts. They are shared in a personal capacity and do not represent the views, policies, or positions of any current or former employer, including any organizations with which the hosts may be professionally affiliated. Connect with the Health Hunt * Website [https://www.thehealthhunt.com/] * Instagram [https://www.instagram.com/thehealthhunt_podcast/] * LinkedIn [https://www.linkedin.com/in/thehealthhunt_podcast/] * TikTok [https://www.tiktok.com/@thehealthhunt_podcast] * YouTube [https://www.youtube.com/@TheHealthHunt_Podcast] *  Email: info@thehealthhunt.com * The Health Hunt Fullscript Store [https://us.fullscript.com/welcome/thehealthhunt/store-start] - Practitioner-grade supplements and wellness products with community discounts up to 25% off * The Health Hunt's Prenuvo Discount [https://prenuvo.com/?discount=HEALTHHUNT] - Save $300 on a full-body MRI scan * Igniton [https://www.igniton.com/HEALTHHUNT] (15% Off Cellular Health & Longevity Products for Health Hunt Listeners)

Ep 31 - French Fries, Oversized Smoothies & Why Increasing Plant-Based Eating Might Change the Game | Michelle Fletcher

If you’ve ever felt overwhelmed trying to figure out the “right” way to eat, this episode is for you. In part one of our conversation with Michelle Fletcher, founder of the Holistic Business Network and longtime wellness educator, we dive into plant-based nutrition, whole foods, processed foods, sugar, smoothies, protein, and the growing confusion around modern health trends. We talk honestly about veganism, vegetarianism, personalized nutrition, and why there may not be a one-size-fits-all approach when it comes to feeling your best. From blood sugar spikes and protein smoothies to cheese addictions and French fries, this conversation is packed with practical health insights, humor, and relatable moments that almost everyone will recognize in their own relationship with food. Michelle shares her personal journey from working in IT and data analysis to becoming deeply immersed in the wellness world after discovering the power of whole food nutrition and plant-based eating. She also explains why she believes modern society has become increasingly disconnected from where food actually comes from, and how that disconnect may be impacting our health. In this episode, we discuss: * What “plant-based” actually means  * Plant-based eating vs veganism vs vegetarianism  * Why many people don’t eat enough fruits and vegetables  * The decline in nutrient quality in modern foods  * Blood sugar spikes from smoothies and juices  * Protein, fiber, and balancing meals  * Why nutrition should be individualized  * Processed foods and the modern food environment  * Emotional relationships with food and cravings  * How to start making healthier choices without becoming overwhelmed  And yes… there is also a very passionate side discussion about cheese, French fries, and why some of us are emotionally attached to comfort foods. In part two, we shift into a deeper conversation about fiber, colon health, metabolic health, holistic wellness, stress, movement, sleep, and the importance of community and human connection in overall health. Connect With Michelle Fletcher * Instagram: * @theholisticbusinessnetwork  [https://www.instagram.com/theholisticbusinessnetwork] *  @healthcoachmich [https://www.instagram.com/healthcoachmich] * Website: TheHolisticBusinessNetwork.com  [https://www.theholisticbusinessnetwork.com/] * Facebook: Michelle Fletcher South Florida  [https://www.facebook.com/michelle.fletcher.7902] * LinkedIn: Michelle Fletcher [https://www.linkedin.com/in/michellefletcher/] Text us your thoughts, questions, or takeaways. We read every message. [https://www.buzzsprout.com/2545472/fan_mail/new] All views, opinions, and commentary expressed on The Health Hunt Podcast are solely those of the hosts. They are shared in a personal capacity and do not represent the views, policies, or positions of any current or former employer, including any organizations with which the hosts may be professionally affiliated. Connect with the Health Hunt * Website [https://www.thehealthhunt.com/] * Instagram [https://www.instagram.com/thehealthhunt_podcast/] * LinkedIn [https://www.linkedin.com/in/thehealthhunt_podcast/] * TikTok [https://www.tiktok.com/@thehealthhunt_podcast] * YouTube [https://www.youtube.com/@TheHealthHunt_Podcast] *  Email: info@thehealthhunt.com * The Health Hunt Fullscript Store [https://us.fullscript.com/welcome/thehealthhunt/store-start] - Practitioner-grade supplements and wellness products with community discounts up to 25% off * The Health Hunt's Prenuvo Discount [https://prenuvo.com/?discount=HEALTHHUNT] - Save $300 on a full-body MRI scan * Igniton [https://www.igniton.com/HEALTHHUNT] (15% Off Cellular Health & Longevity Products for Health Hunt Listeners)

Ep 30 - Can Energy Change How We Age? Ashley Grace on Longevity, Consciousness & the Future of Health

If you’ve ever wondered whether brain fog, low energy, chronic stress, inflammation, emotional reactivity, and accelerated aging are all connected, this episode will completely challenge the way you think about health and human performance. In part two of our conversation with Ashley Grace, Chief Marketing Officer of Igniton, we move beyond supplements and into a much bigger discussion about cellular energy, consciousness, stress, cognition, nervous system regulation, quantum technology, and the future of health optimization. What starts as a conversation about NAD+, inflammation, and longevity evolves into a fascinating exploration of energy, vibration, emotional regulation, structured water, and whether improving our internal environment can actually change the way we experience the world around us. In this episode, Ashley explains why he believes supplements are only one piece of the puzzle and why diet, movement, meditation, gratitude, sleep, and stress management are foundational to healthy aging and cognitive performance. We also discuss: * Why there is no “magic pill” for longevity  * The importance of exercise, movement, and nervous system regulation  * Meditation, prayer, gratitude, and emotional resilience  * How to think about supplements more intentionally  * Biomarkers that may help track inflammation and aging  * CRP, IL-6, GGT, blood pressure, and cognition testing  * Omega-3s, Vitamin D, Vitamin K2, Vitamin C, and other commonly used supplements  * Igniton’s cognition, longevity, and sleep-focused products  * Quantum energy, structured water, and energetic “charging”  * The relationship between consciousness, emotional regulation, and physiology  * Why Ashley believes improving your “internal environment” changes how you experience life  And yes… this is also the episode where the word “fascinating” may have been used enough times to unintentionally create a drinking game. Whether you’re deeply into biohacking and longevity or simply trying to understand why modern life leaves so many of us feeling exhausted and disconnected, this conversation is guaranteed to make you think differently. Resources Mentioned Igniton [https://www.igniton.com/] 15% off for Health Hunt listeners:  https://www.igniton.com/HEALTHHUNT [https://www.igniton.com/HEALTHHUNT] Ashley Grace * The Biohacking Standards Podcast - with Ashley Grace [https://podcasts.apple.com/us/podcast/the-biohacking-standards/id1543331870] * Igniton cognition and memory quizzes  [https://www.igniton.com/pages/brain-training] Biomarkers & Testing Mentioned * CRP (C-Reactive Protein)  * IL-6 (Interleukin-6)  * GGT (Gamma-Glutamyl Transferase)  * Blood pressure  * Vitamin D levels  * Omega-3 testing  * Zinc + copper testing  Supplements Mentioned * Omega-3  * Vitamin C  * Vitamin D  * Vitamin K2  * CoQ10  * PQQ  * Resveratrol  * NADH  * Nicotinamide Riboside  * Reduced Glutathione  * Berberine Text us your thoughts, questions, or takeaways. We read every message. [https://www.buzzsprout.com/2545472/fan_mail/new] All views, opinions, and commentary expressed on The Health Hunt Podcast are solely those of the hosts. They are shared in a personal capacity and do not represent the views, policies, or positions of any current or former employer, including any organizations with which the hosts may be professionally affiliated. Connect with the Health Hunt * Website [https://www.thehealthhunt.com/] * Instagram [https://www.instagram.com/thehealthhunt_podcast/] * LinkedIn [https://www.linkedin.com/in/thehealthhunt_podcast/] * TikTok [https://www.tiktok.com/@thehealthhunt_podcast] * YouTube [https://www.youtube.com/@TheHealthHunt_Podcast] *  Email: info@thehealthhunt.com * The Health Hunt Fullscript Store [https://us.fullscript.com/welcome/thehealthhunt/store-start] - Practitioner-grade supplements and wellness products with community discounts up to 25% off * The Health Hunt's Prenuvo Discount [https://prenuvo.com/?discount=HEALTHHUNT] - Save $300 on a full-body MRI scan * Igniton [https://www.igniton.com/HEALTHHUNT] (15% Off Cellular Health & Longevity Products for Health Hunt Listeners)