Sleep Cycle

Dave Asprey is widely known as “the OG of biohacking”—a visionary entrepreneur, best-selling author, and pioneer who sparked a global movement focused on upgrading human potential. From transforming coffee into a performance-enhancing tool to turning aging into a choice, Asprey has dedicated his life to uncovering the systems and protocols that optimize health, performance, and longevity. Once a successful Silicon Valley computer hacker with a personal health crisis, Dave used his relentless curiosity—and scientific rigor—to create a revolution now valued at $63 billion worldwide. His latest book, Heavily Meditated, delivers a blueprint for mastering mental and emotional resilience to unlock true human potential.

Takeaways:

You Cannot Hack What You Can't Track: Dave emphasizes the importance of measuring your recovery and performance—using tools like sleep trackers—so you can make meaningful improvements to your health and productivity.

Darkness is a Powerful Bio-hack: Simply sleeping in complete darkness—with blackout curtains and no light leaks—can significantly improve sleep quality, boost cognitive function, and reduce risk of depression and aging-related decline.

Energetic Peace is Key for Leaders: True leadership and personal growth come from “choosing peace, no matter what.” When you master your emotional state and triggers, you lead your team and yourself with more clarity, resilience, and authentic power.

Sound Bites:

“Now, you can hack it because you can track it. You cannot hack what you can't track.”

“One of the cheapest biohacks of all that improves leadership and performance and longevity in aging is darkness.”

“If anything on earth can trigger me, it’s in charge, not me—and that is a very high standard for living.”

Quote by Mick:

“I feel like sometimes our soul needs to know that we are worthy of the praise that we're getting. And so I want you to know, man, like, you are worthy of all of this praise, brother.”

Connect & Discover Dave:

Website: https://daveasprey.com/

Facebook: https://www.facebook.com/Daveaspreyofficial/

Instagram: https://www.instagram.com/dave.asprey/?hl=en

TikTok: https://www.tiktok.com/@daveaspreyofficial

YouTube: https://www.youtube.com/c/DaveAspreyBPR

LinkedIn: https://www.linkedin.com/in/asprey/

Podcast: The Human Upgrade

Book: Heavily Meditated

 

FOLLOW MICK ON:

Instagram: https://www.instagram.com/mickunplugged/  
Facebook: https://www.facebook.com/mickunplugged/  
YouTube: https://www.youtube.com/@mickunplugged  
LinkedIn: https://www.linkedin.com/in/mickhunt/
Website: https://www.mickhuntofficial.com                                                              Apple: https://podcasts.apple.com/us/podcast/mick-unplugged/

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In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged. We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession. Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Helix Sleep: https://helixsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Dr. Brian Keating 00:02:07 Cosmology, Origin of Universe 00:05:41 Sponsors: LMNT & BetterHelp 00:08:33 Stars, Planets, Early Humans, Time 00:14:53 Astrology, Ophiuchus Constellation 00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring 00:29:19 Humans, Time Perception, Astronomy 00:36:08 Sponsor: AG1 00:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo  00:46:36 Light Refraction; Telescope, Eyeglasses 00:51:36 Earth Rotation & Sun 00:53:43 Glass, Microscope, Telescopes & Discovery 01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time 01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards  01:15:54 Giants of Astronomy  01:20:04 Sponsors: Function & Helix Sleep 01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation 01:30:20 Cosmic Microwave Background Radiation, BICEP 01:37:58 Father & Son Relationship, Science & Rewards 01:44:06 Loss, Mentor  01:49:55 Antarctica, South Pole 01:56:49 Light & Heat Pollution, South Pole 02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization  02:08:26 Sponsor: ROKA 02:10:08 Moon, Size & Horizon; Visual Acuity; Rainbow or Moon Bigger? 02:15:21 Sunset, Green Flash, Color Opponency 02:23:05 Menstrual & Lunar Cycles; Moon Movement 02:26:36 Northern Hemisphere & Stargazing, Dark Sky Communities, Telescope 02:29:51 Constellations, Asterism; Halley's & Hale-Bopp Comets 02:32:13 Navigation, Columbus 02:36:29 Adaptive Optics, Scintillation, Artificial Stars 02:48:28 Life Outside Earth? 02:57:50 Gut Microbiome; Building Planet 03:05:00 Zero-Cost Support, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.  We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams. We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming. Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://www.join.whoop.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dreaming 00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep 00:05:06 Dreams & REM Sleep 00:12:20 Evolution of REM Sleep, Humans 00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity 00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking 00:30:51 Sponsor: AG1 00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution 00:41:27 Daily Experience vs. Dreaming, Emotions 00:45:08 Dream Interpretation & Freud, Dream Relevance 00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic” 01:00:28 Sponsor: Whoop 01:01:36 Nightmares; Recurring Nightmares & Therapy 01:11:08 Targeted Memory Reactivation, Sounds & Nightmares 01:15:38 Odor, Paired Associations, Learning & Sleep 01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams 01:25:38 Lucid Dreaming, REM Sleep, Paralysis 01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep? 01:44:07 Improve Lucid Dreaming 01:49:30 Tool: Negative Rumination & Falling Asleep 01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock 01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest 02:05:53 Tool: Older Adults & Early Waking; Sleep Medications 02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes 02:15:06 Remembering Dreams & Impacts Sleep Quality? 02:18:32 Tool: Sleep Supplements 02:26:48 Tool: Most Important Tip for Sleep 02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast. We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan. Read the full shotes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Dr. Peter Attia, Journal Club 00:02:56 Sponsors: LMNT & Waking Up 00:07:14 Light, Dark & Mental Health; Retina 00:11:16 Outdoor vs. Indoor Light, Cataracts, Sunglasses 00:16:17 Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light 00:24:55 Tools: Night & Light Exposure; Waking Before Sunrise 00:31:05 Article #1, Light/Dark Exposure & Mental Health 00:32:36 Sponsor: AG1 00:38:18 Odds Ratio, Hazard Ratio 00:45:43 Night vs. Daylight Exposure, Mental Health Disorders 00:51:35 Major Depression & Light Exposure; Error Bars & Significance 01:00:39 Prescriptions; Environmental & Artificial Light; Red Lights 01:08:14 Nighttime Light Exposure; Sleep Trackers & Belief Effects 01:13:54 Light Directionality, Phone, Night 01:17:21 Light Wavelengths & Sensors; Sunglasses 01:20:58 Hawthorne Effect, Reverse Causality, Genetics 01:26:26 Artificial Sweeteners, Appetite 01:31:16 Natural Light Cycles, Circadian Rhythm & Mental Health 01:39:53 Article #2, Immune System & Cancer 01:43:18 T-Cell Activation; Viruses 01:50:41 Autoimmunity; Cancer & Immune System Evasion 02:00:09 Checkpoint Inhibitors, CTLA-4 02:06:45 Anti-CTLA-4 Study Drug Ipilimumab, Melanoma 02:12:07 Patient Population, Randomization, GP100 02:18:09 Response Rate 02:22:52 Overall Survival & Response 02:28:38 Median Survival vs. Overall Survival, Drug Development 02:35:45 Gender & Dose 02:40:32 Adverse Events; Autoimmunity 02:46:42 Pancreatic Cancer; Aging & Immune System Health 02:53:57 Melanoma; Lynch Syndrome, Keytruda 02:58:43 Immunotherapy & Cancer Treatment; Melanoma Risk 03:06:26 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you getting the sleep you need? Do you wish you could improve your sleep, but you’re not sure how? Dr. Gina Poe is an accomplished researcher and trained neuroscientist with a PhD in basic sleep. Currently a professor at UCLA, Dr. Poe has been researching the functions of sleep for over 30 years and has authored nearly 200 publications on the topic. Today, Dr. Poe is here to answer your questions like, Why do you sleep? What is your brain doing as you sleep? What is REM sleep? What are sleep cycles? What are circadian rhythms? And perhaps most importantly, you’ll get 5 research-backed recommendations from Dr. Poe on how anyone, including you, can not only improve their sleep but also get a “perfect” night’s sleep, as defined by a neuroscientist. In this conversation, Dr. Poe discusses topics such as: What is the “perfect night's sleep”? How long are you supposed to sleep every night? What is a sleep cycle, and why should you care? What is N1 sleep? What is N2 sleep? What is N3 sleep? What is paradoxical sleep and how can you tell someone’s in that state? What REM sleep really is and how often we must be in it. The physiological and neurological difference between being awake and asleep. What a neurotransmitter is and how it changes composition when asleep. What the functions of our brain’s two hemispheres are. How sleep cleans the brain. The connection between sleep and neuroplasticity. The link between sleep and brain health. The scientific reason why they call it “falling” asleep. How sleep directly affects longevity and vitality. Why you don’t remember your dreams. How sleep impacts how we learn during the day. What happens to your body and brain when you close your eyes at night. The one phase of sleep you cannot miss. A neuroscientist's top 5 recommendations for better sleep. What the purpose of vasodilation is. Which hours of sleep are absolutely critical for memory processing. How many hours of sleep you really need for optimal functioning. Why a consistent bedtime is the start of the best sleep of your life. Follow Dr. Poe: Instagram: instagram.com/poe.gina Webpage: bri.ucla.edu/people/gina-poe-ph-d/ Watch the episodes on YouTube: https://bit.ly/45OWCNr My book! ‘High 5 Habit’, here: https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP Linkedin: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

In today’s episode, the incredible Patrick McKeown, international bestselling author of ten books on breathing and founder and CEO of The Oxygen Advantage, a world-leading breathwork training program, breaks down all things breathing. This is not a lecture; it is a masterclass. His decades of research will blow you away, so let’s slow down and learn from the best in class. You need this, and I need this. Why? Because you and I have been breathing all wrong. Today Patrick is revealing the 5 ways breathing through your mouth hurts your health and leaves you feeling more anxious and stressed. You and I are getting coached by the world's leading expert on functional breathing for better health, more focus, less pain, better sleep, and, honestly, a better you. This is information that should be shouted from the rooftops. AND taught to parents, teachers, and health professionals everywhere. These steps are so simple, and yet they’re incredibly impactful on ALL parts of your life: your work, your ability to play and have fun, and your relationships. Best of all, this advice is ZERO-cost to you. You will learn: What happens when you breathe through your nose. How breathing through your mouth stresses you out. How breathing through your nose improves your memory and focus. What your breath has to do with back pain. How nose-breathing boosts your immune system. What sleep apnea in children has to do with special education needs. 3 simple yet powerful exercises that will leave you breathing easier. Why the hell should you want to tape your mouth shut. The study that found shallow breathing can lead to anxiety. An exercise that will help you get more oxygen into your lungs. Why your exhalation is the most important part of relaxation. How breathing the right way can stop snoring. Why the way you breathe during the day impacts your sleep at night. The science proves that the quality of your breath determines the quality of your life. So let’s dive in. Xo, Mel In this episode: 3:15: Why do we breathe, anyway? Seriously. 4:50: HOW are we supposed to breathe? 5:30: Ok, so what are we doing wrong when we breathe? 6:45: So what’s so important about breathing in through your nose? 7:55: Here’s what happens when your brain doesn’t get enough oxygen. 8:30: The antiviral gas only produced when you breathe from your nose. 10:00: How mouth breathing increased a child’s need for special education. 12:45: This statistic about breathing and anxiety is still blowing my mind. 16:00: 3 breathing exercises you’re not going to want to miss! 24:00: The incredible results I had after trying these breathing exercises. 25:20: Listen to what happens when I tape my mouth shut.  28:00: Breathing out through your mouth tells your brain this. 30:00: The study that found your breath is linked to anxiety. 31:15: How many times should you breathe in one minute? 32:00: Patrick coaches me into a proper BIG breath. 39:00: Why your exhalation is most important when it comes to reducing stress. 43:00: Why you should keep your mouth closed when you exercise. 45:00: What mouth breathing has to do with snoring. 51:00: Can better breathing help with sleep apnea? Disclaimer

I made you an appointment with one of the world’s leading doctors in functional medicine. Dr. Mark Hyman has written an incredible 14 (!!!) New York Times best sellers. He is the founder and director of The UltraWellness Center, and Head of Strategy and Innovation at the Cleveland Clinic Center for Functional Medicine. His latest book, Young Forever, teaches you science-backed, actionable steps to slow down the aging process and even reverse disease. An appointment like this would cost $$$ in person, but today, it’s free for you. Seriously, you will be floored by what you hear. No matter how old you are, you have more control over your health than you may think, and it’s never too early or too late to start making simple yet profound changes. Having trouble sleeping? We've got you. Brain fog and headaches messing up your day? Check. Low energy? We hear you. Anxiety and ADHD running your life? We’re covering that too. In this episode, we are breaking everything down point by point so that you get the specific, actionable steps you need to start changing your life in real time. Grab a notebook because the doctor is in and he will see you now. Get ready to take charge of your health like never before. Xo Mel Check out research and other resources at melrobbins.com/podcast. In this episode, you’ll learn: 9:30: Food is not just food; here’s what it becomes once you eat it. 12:30: So what’s the connection between gut health and overall health? 14:45: What exactly is inflammation and what’s causing it? 16:30: Okay, so then what does a healthy gut look like? 19:30: Put these foods on your plate for 10 days and see what happens. 23:30: The big fat lie we’re being fed every day. 25:30: Can changing my gut heal my anxiety? 27:15: This simple tool will improve digestion and calm your nerves. 28:30: Phenomenal story of ADHD that was healed in two months. 31:30: The difference between two main types of allergies. 34:00: Holy sh*t! What Dr. Hyman said that reminded me of Oakley. 37:45: The 5 major things in your life that cause inflammation. 40:00: Simple tips to help you start sleeping better. 42:40: If we could cure this, we’d extend our lives by more than 7 years. 44:45: These are the supplements you and I should be taking. 48:15: Here’s what causes your body to dump too much magnesium. 50:50: Trouble with your hormones? You need to hear this. 55:00: Do this if you want a clear picture of your health. 59:45: What probiotics help reset your gut? Want me to answer your question on the podcast? Submit it here. Start your day off with focus using “A Toolkit for the Perfect Morning Routine.” Here are more “Simple Ways to Improve Your Brain Health.” Disclaimer

In this episode, we’re discussing morning routines. This episode is very tactical and covers 5 simple but essential components of a perfect morning routine. I’m really glad that you’re taking this topic seriously because every successful person you admire is serious about their mornings. I sure am. How you set up your day is typically how it ends up. I love my morning routine so much that I call it the Million Dollar Morning, because it makes me feel like a million bucks for the rest of my day – and it creates a level of discipline in my life that helps me make millions of dollars too. But let me be clear: I am not naturally a morning person. And if that’s been your excuse, my mission is to change your mind. If you already have a morning routine, listen to this episode to take it up a notch. Xo Mel Sign up today for my free 5-day Wake Up Challenge so you can start your own Million Dollar Morning routine tomorrow. Once you finish listening, be sure to check out the episode “The #1 Hack for Being More Productive Tomorrow” to learn why your morning routine begins the night before. In this episode, you’ll learn: 2:45: What is behavioral activation and how can it help you? 4:50: How the first decision of your day is like the lead domino in a run. 7:30: Feeling bad about your morning routine? Don’t. Here’s mine. 8:20: Let’s talk about procrastination in the morning. 12:10: I can relate if the heaviness of the morning overwhelms you. 14:30: Morning routines are boring. 16:30: Rule #1 of your brand new rockstar morning routine. 17:10: Using The 5 Second Rule in your morning routine. 21:05: The biggest and best question to ask yourself about getting up. 23:00: Snooze Button Blues: the science behind why you shouldn’t snooze. 26:20: The pep talk you need: what your alarm really means. 27:00: Rule #2 will train you to start cleaning up life’s messes right off the bat. 29:45: Rule #3 is my favorite simple habit that reminds me I’m a winner. 34:00: Are you making this mistake in the bedroom? 36:10: Rule #4 requires only 10 minutes to make a difference to your health. 37:00: Do this in the morning and you’ll sleep better at night. 38:00: Rule #5 The science-backed secret to making progress every day. Visit www.melrobbins.com/podcast for additional resources to help you go deeper. Disclaimer

Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. Check out his book "Why We Sleep: Unlocking the Power of Sleep and Dreams" on Amazon. https://www.amazon.com/dp/1501144316 Learn more about your ad choices. Visit podcastchoices.com/adchoices