World‑renowned “Sleep Doctor” Dr. Michael Breus joins host Todd Vande Hei to strip wellness back to its three most powerful (and too often ignored) dominoes: sleep, hydration, and breathing. Drawing from his new book Sleep, Drink, Breathe and two decades of clinical practice, Dr. Breus lays out a practical, three‑week protocol that upgrades each pillar without gimmicks or guesswork.

Tune in to learn:

• The Domino Theory of Health – why mastering breath (minutes), hydration (days), and sleep (weeks) unlocks every other bio‑hack.
• Chronotypes decoded – early bird, night owl, or in‑between? Use Dr. Breus’s Chrono Quiz to time wake‑ups, workouts, meals, and even coffee.
• The 3‑3‑3 Rule for better nights – the new cut‑off times for alcohol, food, and fluids that rescue deep sleep.
• Breathwork made simple – Wim Hof for morning energy, 4‑7‑8 to calm midnight insomnia, plus Qigong & box‑breathing tweaks.
• Hydration hacks – why coffee counts (up to two cups), how urine color trumps step‑count, and the “three 15s” morning ritual.
• Exercise as the ultimate sleep supplement – timing cardio vs. resistance work by chronotype and motivation windows.
• Next‑gen sleep testing & apnea fixes – FDA‑cleared at‑home rings, dental devices, Inspire & eXciteOSA tongue therapy, and how GLP‑1s may shrink CPAP use.
• What’s coming: AI‑driven, fully personalized sleep plans that merge wearables, blood work, and daily coaching.

Whether you’re a chronically wired insomniac or a high performer chasing that extra 5 %, this episode delivers science‑backed tactics you can start tonight—no lab coat required.

Connect with Dr. Breus
 • Website & sleep‑study portal: thesleepdoctor.com
 • Social & YouTube: @thesleepdoctor

Connect with Stark
Personalized inside‑out health programs at stark.health

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🤔 ABOUT Todd Vande Hei 🤔

Welcome to Todd Vande Hei's channel, where health mastery meets real-life transformation. Join Todd as he shares invaluable insights and practical tips to help you unlock your full health potential.

Whether you're struggling with chronic pain, seeking sustainable weight loss, or simply striving to live your best life, Todd's journey and expertise will inspire and empower you to take control of your health and well-being.

Join our community of health enthusiasts committed to making positive changes and thriving at every stage of life. Let's embark on this journey to vibrant health together!

DISCLOSURE

We focus on optimizing every aspect of your well-being. At Stark, our team of expert trainers, doctors, nutritionists and a complete medical support team, led by CEO Todd Vande Hei, is dedicated to helping you become the BEST version of yourself. We specialize in coaching executives, athletes, pop stars, astronauts and other noteworthy individuals in all forms of exercise, diet, lifestyle, stress management and personalized supplement protocols.

Our methodology is designed to tackle each facet of well-being comprehensively. We believe that optimal health encompasses ten key aspects, which...