If you aren’t getting adequate sleep, a lot of physical and mental problems can follow—from the obvious symptoms like fatigue and brain fog to more serious things like an increased risk of dementia. What is an adequate amount of deep and REM sleep? What are the minimum and maximum amounts of sleep we need each night? What should we do if we wake up in the middle of the night? What’s the deal with intermittent fasting and sleep? Should we take melatonin? Dr. Michael Breus, “The Sleep Doctor,” answers these questions and more.

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Key Moments

“When you wake up in the morning at a consistent time, let’s say it’s 6:15, when the sunlight hits your eyeball, you have special cells in your eyeball called melanopsin cells. These turn off the melatonin faucet in your brain which allows you to kind of clear the brain fog and wake up. The more consistent you are with it, the more your body can expect when to turn off the melatonin faucet. When it turns off the faucet in your head, it sets a timer for roughly 15 hours later to start melatonin.”

“You would actually be considered drunk behind the wheel if you get less than 5 1/2 hours just from a reaction time standpoint.”

“Sleep is a lot like love: the less you look for it, the more it shows up.”

Connect With Dr. Michael Breus

Website: https://thesleepdoctor.com

Instagram (@thesleepdoctor): https://www.instagram.com/thesleepdoctor/

Dr. Breus’ book: Energize!: Go from Dragging Ass to Kicking It in 30 Days

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Do you ever feel like things just aren’t clicking? This week’s guest on The AGEIST Podcast, Rabbi Asher Gottesman, shares his personal path from addiction to sobriety and from shame to self-worth. He explains how loneliness is the real epidemic, and why connection—not just to others, but to ourselves—is the cure. Asher offers clear, grounded advice for building community, rewiring self-talk, and finally feeling seen.

How long will you live? Take our quiz today to find out! Visit ageist.com/longevityquiz

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Key Moments

“You can act yourself into right thinking. You can't think yourself into right acting.”

“Shame is the greatest element of it because guilt is, ‘I did something wrong’. Shame is, ‘I am something wrong.’”

“If you go to the room of somebody that doesn't love you, go to the next room. Don't use it as evidence that you're not lovable.”

Connect with Rabbi Asher Gottesman

Website

Instagram (@theasherg)

Podcast (Showing Up With Asher Gottesman)

Book: Connection: The Easiest Solution to the World's Greatest Problem

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Full Episode Transcript

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Former professional sand volleyball player Gabby Reece joins us for a masterclass in how to build a sustainable, individualized approach to health, aging, and performance. She talks candidly about transitioning from elite sport to wellness, and why “listening to your whisper” can be a life-changing practice. Gabby explains the difference between having information and having a practice–and how one without the other is meaningless. From parenting strategies to hyperbaric therapy and training in water, she delivers practical, honest insights you can apply right now.

How long will you live? Take our quiz today to find out! Visit ageist.com/longevityquiz

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Chapters

(05:27) Navigating Life Transitions

(11:58) The Whisper Within

(12:22) Balancing Intensity and Empathy

(14:25) The Evolution of Podcasting

(21:15) Understanding Personal Practice

(27:25) Time Management and Priorities

(29:56) Balancing Family and Work Life

(33:29) The Importance of Training and Physical Health

(37:35) Embracing Change and Personal Growth

(40:42) The Value of Friendship and Support

(43:12) Future Aspirations and Projects

(48:28) Aging Gracefully and Finding Purpose

Key Moments

“If you are as truthful as you’re comfortable being, you realize that has more meaning than being perfect for people.”

“What’s your practice? Because we all know a lot, but it doesn’t matter if you don’t do it.”

“You can’t stop aging. So how do I do that in a way that I don’t go crazy, but I can still be powerful from the inside out?”

Connect with Gabby Reece

Website: gabbyreece.com
Instagram: instagram.com/gabbyreece/

Podcast: podcasts.apple.com/us/podcast/the-gabby-reece-show

Laird Superfood: lairdsuperfood.com

XPT Life (Fitness): xptlife.com

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