The Sleep Doctor's 5 Rules for Your Best Night Ever | Dr. Michael Breus

The Sleep Doctor's 5 Rules for Your Best Night Ever | Dr. Michael Breus

You already know sleep matters. What you don't know is why you keep waking up at 2 AM, why your tracker is probably lying to you, and why the rules you've been following may not be meant for you. Dr. Michael Breus is one of the world's leading sleep doctors - not just a sleep expert, but a clinical psychologist who actually treats patients and pressure-tests every theory in real life. The difference matters. The rule saying you need a pitch-black, 65-degree room with no TV and no partner? He sleeps with two French bulldogs and a big screen on. His point isn't that sleep hygiene doesn't matter. It's that it has to work for your actual life. One thing that might reshape how you think about your body: every human on earth wakes up between 1 and 3 AM. It's biology. Your core body temperature drops to prevent hypothermia, and your body briefly surfaces. Most people roll over and go back to sleep. If you don't, the fix isn't pills - it's understanding what's happening and using tools like 4-7-8 breathing to lower your heart rate below 60 and let sleep return naturally. Your chronotype - lion, bear, wolf, or dolphin - is genetic. It shifts across your lifetime. Forcing a wolf to be a lion doesn't make them a better performer; it makes them worse. The biggest unlock, according to Dr. Breus, isn't more sleep. It's doing the right things at the right time for your specific biology. Dr. Breus has a five-step daily framework he gives every patient. It's specific, it's sequenced, and most people are violating at least three of the steps without knowing it. Dr. Breus’s books: * Sleep Drink Breathe: Simple Daily Habits for Profound Long-Term Health [https://amzn.to/4bFtw9s] * Energize!: Go from Dragging Ass to Kicking It in 30 Days [https://amzn.to/4bR0nqA] * The Power of When: Discover Your Chronotype and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More [https://amzn.to/48h32Zw] * The Sleep Doctor's Diet Plan: Lose Weight Through Better Sleep [https://amzn.to/3NCZWZ4] * Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep [https://amzn.to/4dkwXUb] Take The Chronotype Quiz! [https://sleepdoctor.com/greatness] Dr. Breus on Instagram [https://www.instagram.com/thesleepdoctor/?hl=en] Dr. Breus on LinkedIn [https://www.linkedin.com/in/thesleepdoctor/] In this episode you will: * Learn the five-step framework Dr. Breus uses with CEOs, elite athletes, and patients to dramatically improve sleep quality without medication * Discover the 4-7-8 breathing technique developed by Dr. Andrew Weil and how it lowers your heart rate to unlock sleep when your mind won't stop * Understand chronotype science - whether you're a lion, bear, wolf, or dolphin - and how aligning your schedule to your biology changes everything from performance to sex drive * Uncover the truth about sleep trackers, melatonin supplements, and why eight hours is not the universal target you've been sold * Master the Napa Latte protocol and non-sleep deep rest (Yoga Nidra) as emergency recovery tools when life disrupts your sleep For more information go to https://lewishowes.com/1930 [https://lewishowes.com/1930] For more Greatness text PODCAST to +1 (614) 350-3960 Follow The Daily Motivation [https://podcasts.apple.com/us/podcast/the-daily-motivation/id1634106069] for essential highlights from The School of Greatness More SOG episodes we think you’ll love: Andrew Huberman [http://greatness.lnk.to/1219SC] Dr. Baland Jalal [http://greatness.lnk.to/1815SC] Shawn Stevenson [https://lewishowes.com/podcast/shawn-stevenson-sleep/] TOPICS chronotype, circadian rhythm, sleep drive, adenosine, 4-7-8 breathing, Yoga Nidra, non-sleep deep rest, Napa Latte protocol, melatonin, chrono longevity, sleep anxiety, Dr. Michael Breus Get more from Lewis!  Get my New York Times Bestselling book, Make Money Easy! [https://lewishowes.com/money] Get The Greatness Mindset audiobook on Spotify [https://open.spotify.com/show/1jWO57cwx0cXxHEwbfw85j?si=b570febb9a234e9f] Text Lewis AI [https://greatness.lnk.to/chat] YouTube [https://www.youtube.com/lewishowes] Instagram [https://www.instagram.com/lewishowes/] Website [http://lewishowes.com/] Tiktok [https://www.tiktok.com/@lewis] Facebook [https://www.facebook.com/lewishowes/] X [https://twitter.com/LewisHowes] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

The 5 Steps to Reprogram Your Mind and Break Every Ceiling | Lewis Howes

Your effort isn't the problem. Your programming is. Lewis Howes spent years outworking everyone around him, and it still wasn't enough. He had the discipline, the results, even the New York Times bestseller. But inside he still felt like that broke kid on the couch who wasn't enough. That gap between outer success and inner peace is where this episode begins. Most people are running a mental operating system they never chose. The beliefs you hold about money, love, and what you deserve weren't decisions you made. They were copied and pasted from your past, reinforced by your environment, and mistaken for facts. If you don't question that program, you'll keep repeating it for the next 10, 20, 30 years. This episode walks you through five specific steps to change that. Not just a mindset shift. A full identity shift. Because people don't fail for lack of effort. They fail because they try to change their behavior without changing who they believe they are. And your identity always wins. You can't build a new mind in an old environment. That means auditing the content you consume, the people you let in, and the conversations you keep having. Lewis shares what it actually cost him to walk away from relationships and environments that were quietly anchoring him to his old self, and why it was the only move that made everything else work. If you do the work here for 30 days, you won't just think differently. You'll start showing up differently. And that's when your results begin to match the version of you that you're building inside. Make Money Easy: Create Financial Freedom and Live a Richer Life [https://info.lewishowes.com/money-book] The Greatness Mindset: Unlock the Power of Your Mind and Live Your Best Life Today [https://amzn.to/44PzlMI] The Mask of Masculinity: How Men Can Embrace Vulnerability, Create Strong Relationships, and Live Their Fullest Lives [https://amzn.to/44vxLAO] The School of Greatness: A Real-World Guide to Living Bigger, Loving Deeper, and Leaving a Legacy [https://amzn.to/3UbA4my] In this episode you will: * Discover why your default mental programming, not your effort, is the real ceiling on your results and how to become aware of it for the first time * Learn the pattern interruption method Lewis used to stop old triggers from running his life and how to apply it in real time throughout your day * Understand the identity shift principle and why changing behavior without changing identity always fails, using the concrete example of how identity must lead behavior * Apply the two keys to subconscious rewiring, repetition and emotion, so that daily practices actually lock into lasting change instead of fading after a week * Build a mental environment protection plan that guards your mind from the people, content, and conversations quietly pulling you back to who you used to be For more information go to https://lewishowes.com/1929 [https://lewishowes.com/1929] For more Greatness text PODCAST to +1 (614) 350-3960 Follow The Daily Motivation [https://podcasts.apple.com/us/podcast/the-daily-motivation/id1634106069] for essential highlights from The School of Greatness More SOG episodes we think you’ll love: Brendon Burchard [http://greatness.lnk.to/1926SC] Dan Martell [http://greatness.lnk.to/1915SC] Dr. Caroline Leaf [http://greatness.lnk.to/1870SC] Get more from Lewis!  Get my New York Times Bestselling book, Make Money Easy! [https://lewishowes.com/money] Get The Greatness Mindset audiobook on Spotify [https://open.spotify.com/show/1jWO57cwx0cXxHEwbfw85j?si=b570febb9a234e9f] Text Lewis AI [https://greatness.lnk.to/chat] YouTube [https://www.youtube.com/lewishowes] Instagram [https://www.instagram.com/lewishowes/] Website [http://lewishowes.com/] Tiktok [https://www.tiktok.com/@lewis] Facebook [https://www.facebook.com/lewishowes/] X [https://twitter.com/LewisHowes] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

How to Fast for Fat Loss, Hormones, and Better Sex | Dr. Mindy Pelz

Every diet you've ever tried has failed you for one reason: it never told you when to eat. Your body runs on two energy systems. One burns sugar. The other burns fat. Most people never spend a single day in the second one. Around eight to ten hours without food, the switch flips. Ketones flood your brain. Hunger quiets. Mental clarity hits. Healing turns on. This is what fasting expert Dr. Mindy Pelz has been teaching for over 25 years, and what her book Fast Like a Girl made impossible to ignore. For women, timing is everything. Day 1 to 10, fast longer and lift heavier. Day 11 to 15, testosterone surges and libido climbs. Day 16 to 19 is for deeper fasts. After day 20, progesterone needs you to back off and rest. Fast like a man during the back half of your cycle and you'll tank the very hormones keeping you calm and regular. Underneath all of it sits the hormonal hierarchy. Oxytocin at the top. Cortisol below it. Then insulin. Then sex hormones. When you feel safe and connected, the whole stack works. When you don't, nothing else matters. Connection isn't optional for women. It's biology. Dr. Mindy’s books: * Age Like a Girl How Menopause Rewires Your Brain for Mental Clarity, Increased Confidence, and Renewed Energy [https://amzn.to/4vXti5A] * Eat Like a Girl: 100+ Delicious Recipes to Balance Hormones, Boost Energy, and Burn Fat [https://amzn.to/4eeTlin] * Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones [https://amzn.to/4cRiQE6] * The Menopause Reset: Get Rid of Your Symptoms and Feel Like Your Younger Self Again [https://amzn.to/3Pb9D1r] * The Reset Factor Kitchen: 101 Tasty Recipes to Eat Your Way to Wellness,Burn Belly Fat, and Maximize Your Energy [https://amzn.to/4cRm3Dk] * The Reset Factor: 45 Days to TransformingYour Health by Repairing Your Gut [https://amzn.to/48ru6pf] In this episode you will: * Learn the fasting cycle for women, Dr. Mindy's day-by-day framework that syncs your fasting window, workout intensity, and food choices to your menstrual cycle * Uncover why your menstrual cycle is a monthly detox rather than a burden, and what an irregular or absent cycle is actually telling you about your body * Discover why timing your eating matters more than what you eat, and how the ketogenic energy system unlocks fat burning, mental clarity, and steady energy * Understand the hormonal hierarchy, how oxytocin, cortisol, insulin, and sex hormones stack on each other, and why female community and connection function as biological medicine * Find out what long-term birth control does to the gut microbiome and the brain-ovary connection, and why so many women struggle with hormonal imbalances after coming off the pill For more information go to https://lewishowes.com/1928 [https://lewishowes.com/1928] For more Greatness text PODCAST to +1 (614) 350-3960 Follow The Daily Motivation [https://podcasts.apple.com/us/podcast/the-daily-motivation/id1634106069] for essential highlights from The School of Greatness More SOG episodes we think you’ll love: Glucose Goddess [http://greatness.lnk.to/1899SC] Dr. Mary Claire Haver [http://greatness.lnk.to/1641SC] Dr. Mark Hyman [http://greatness.lnk.to/1695SC] TOPICS Dr. Mindy Pelz, intermittent fasting, ketogenic energy system, fasting cycle for women, hormonal hierarchy, menstrual cycle nutrition, cortisol and stress, birth control and microbiome, oxytocin and women's health, Fast Like a Girl Get more from Lewis!  Get my New York Times Bestselling book, Make Money Easy! [https://lewishowes.com/money] Get The Greatness Mindset audiobook on Spotify [https://open.spotify.com/show/1jWO57cwx0cXxHEwbfw85j?si=b570febb9a234e9f] Text Lewis AI [https://greatness.lnk.to/chat] YouTube [https://www.youtube.com/lewishowes] Instagram [https://www.instagram.com/lewishowes/] Website [http://lewishowes.com/] Tiktok [https://www.tiktok.com/@lewis] Facebook [https://www.facebook.com/lewishowes/] X [https://twitter.com/LewisHowes] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

The Real Reason You're Broke (It Has Nothing to Do With Lattes) | Mrs. Dow Jones

Your money beliefs were locked in by the time you were seven years old. The patterns showing up in your bank account right now started somewhere in your childhood. And most of the financial advice you have been given is aimed at the wrong target. Financial educator Haley Sacks, a.k.a. Mrs. Dow Jones, author of Future Rich Person: The New Rules for Building Wealth, breaks down why obsessing over lattes and pre-chopped vegetables is a waste of your financial energy. Negotiating your salary, understanding compound interest, learning to earn more. That is what actually moves the needle. There's a real difference between looking rich and being rich. Looking rich is the designer logo, the signal, the illusion. Being rich is driving a Jeep, buying back your time, and not needing anyone to notice. Haley shares how she blew her first $3,000 windfall on an oversized fake Louis Vuitton bag on eBay and couldn't make rent that month. The bag is still on her shelf as a reminder. Haley calls it learned financial helplessness. When you feel like the system is completely stacked against you and there is no real path to win, you stop trying and start looking for shortcuts. Faking rich becomes the move. But once you name what is working against you, you take back some of the power. That is where her IBIZA money mindset program (Identify, Blame, Interrupt, Z, Action) comes in. You do not need a high salary to build wealth. A janitor named Ronald died with $8 million because he always kept action money, the money left after expenses, and put it to work in low-cost index funds consistently over time. The billionaires are investing in the same vehicles available to you right now. The only question is whether you start. Get your copy of Future Rich Person: The New Rules for Building Wealth [https://amzn.to/4m6qL4G] Financial Tea Podcast [https://podlink.com/1860939850?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnnUbmk5FBbx63743e0jEsh2NZDFYMtvMCXIar_kHFWO3EfyKrV-YxLrTT22U_aem_MKixC5cpZN04R86UXwoEgQ] Haley on Instagram [https://www.instagram.com/mrsdowjones/] In this episode you will: * Discover the three rules to becoming a Future Rich Person and why money mindset has to come first before any financial strategy will stick * Learn the difference between action money and the rest of your budget, and why understanding this gap is the key to actually building wealth * Understand learned financial helplessness and how to use the IBIZA framework (Identify, Blame, Interrupt, Z, Action) to shift your money self-identity * Break down the real difference between looking rich and being rich, and what your spending patterns reveal about your deeper beliefs around value and self-worth * Find out what to teach your kids about money early, including how to talk from abundance instead of scarcity, how to tie chores to pay, and how to introduce taxes through an allowance system For more information go to https://lewishowes.com/1927 [https://lewishowes.com/1927] For more Greatness text PODCAST to +1 (614) 350-3960 Follow The Daily Motivation [https://podcasts.apple.com/us/podcast/the-daily-motivation/id1634106069] for essential highlights from The School of Greatness More SOG episodes we think you’ll love: Lewis Howes Solo [$0 to $1M Blueprint] [http://greatness.lnk.to/1900SC] Vivian Tu [http://greatness.lnk.to/1884SC] Brendon Burchard [http://greatness.lnk.to/1887SC] TOPICS Haley Sacks, Future Rich Person book, action money, learned financial helplessness, value-based spending, financial energy, IBIZA money mindset framework, frictionless finance, compound interest, money shame Get more from Lewis!  Get my New York Times Bestselling book, Make Money Easy! [https://lewishowes.com/money] Get The Greatness Mindset audiobook on Spotify [https://open.spotify.com/show/1jWO57cwx0cXxHEwbfw85j?si=b570febb9a234e9f] Text Lewis AI [https://greatness.lnk.to/chat] YouTube [https://www.youtube.com/lewishowes] Instagram [https://www.instagram.com/lewishowes/] Website [http://lewishowes.com/] Tiktok [https://www.tiktok.com/@lewis] Facebook [https://www.facebook.com/lewishowes/] X [https://twitter.com/LewisHowes] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

Stop Living by Your Preferences and Start Living Your Vision | Brendon Burchard

Most people don't realize they have a ceiling on their success. Not a skill ceiling. A preference ceiling. Brendon Burchard calls it the complexity ceiling, and it's the invisible line where your comfort wins over your vision. The highest performers in the world share one non-negotiable: their preferences never outrank their aspirational self. They don't wait to feel ready. They generate the feeling they need and act from that place. Brendon introduces his FREE framework (Feeling, Responsibility, Expression, Expansion), a four-part system for creating your internal state on purpose, every day, regardless of what's hitting you from the outside. It's the methodology he breaks down fully in High Performance Habits. Lewis and Brendon also go deep on what happens when you succeed beyond what you believed was possible, and why that moment can trigger imposter syndrome or total emptiness if your belief never caught up to your achievement. This one is about becoming the person your future self already is. It starts with one question: does your preference win today, or does your vision? Join ULTRA now: https://lewishowes.com/ultra [https://lewishowes.com/ultra] Brendon's books: * The Millionaire Messenger: Make a Difference and a Fortune Sharing Your Advice [https://amzn.to/4rIYnXZ] * The Charge: Activating the 10 Human Drives That Make You Feel Alive [https://amzn.to/3MhDdAX] * The Motivation Manifesto: 9 Declarations to Claim Your Personal Power [https://amzn.to/3ZtSUrX] * Life's Golden Ticket: A Story About Second Chances [https://amzn.to/3LYFFw8] * High Performance Habits: How Extraordinary People Become That Way [https://amzn.to/4anng5s] * The High Performance Planner [https://amzn.to/4a78nmq] In this episode you will: * Learn Brendon's FREE framework (Feeling, Responsibility, Expression, Expansion) for clarifying exactly what you want to feel, do, and become * Discover the "complexity ceiling" and why your preferences, not your circumstances, are the real limit on your success * Understand why succeeding beyond your belief system leads to imposter syndrome and how to close that gap before it derails you * Shift from being stuck in stimulus-response mode to actively generating the energy and focus high performance requires * Build a dialogue with your future self that turns long-term vision into decisions you can act on today Topics: high performance habits, complexity ceiling, FREE framework, imposter syndrome, future self visualization, mindset, personal development, Brendon Burchard For more information go to https://lewishowes.com/1926 [https://lewishowes.com/1926] For more Greatness text PODCAST to +1 (614) 350-3960 Follow The Daily Motivation [https://podcasts.apple.com/us/podcast/the-daily-motivation/id1634106069] for essential highlights from The School of Greatness More SOG episodes we think you'll love: Lewis Howes Solo - Become Addicted To MANIFESTING [http://greatness.lnk.to/1864SC] Myron Golden [http://greatness.lnk.to/1911SC] Vivian Tu [http://greatness.lnk.to/1884SC] Get more from Lewis!  Get my New York Times Bestselling book, Make Money Easy! [https://lewishowes.com/money] Get The Greatness Mindset audiobook on Spotify [https://open.spotify.com/show/1jWO57cwx0cXxHEwbfw85j?si=b570febb9a234e9f] Text Lewis AI [https://greatness.lnk.to/chat] YouTube [https://www.youtube.com/lewishowes] Instagram [https://www.instagram.com/lewishowes/] Website [http://lewishowes.com/] Tiktok [https://www.tiktok.com/@lewis] Facebook [https://www.facebook.com/lewishowes/] X [https://twitter.com/LewisHowes] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.