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Wellness MusketeersAuthor: David Liss
"Empowering Health, One Episode at a Time"Unlock the secrets to a healthier, more balanced life with Wellness Musketeers. Join our dynamic teama medical doctor, wellness expert, and economist and a fitness expert with over 120 years of combined experienceas they delve into the latest health and wellness trends that impact you and your loved ones. From physical and mental health to overcoming drug addiction and loneliness, each episode offers diverse perspectives from leading experts in health and business. Whether you're looking to enhance your personal wellness journey or stay informed about the broader implications of health trends, Wellness Musketeers is your go-to source for insightful discussions and actionable advice. Subscribe to Wellness Musketeers for more episodes that empower you with the knowledge to live your best life. Share with friends and family to spread the wellness revolution!For questions and to suggest topics and speakers for future episodes, please contact Dave at davidmliss@gmail.com. Language: en Genres: Fitness, Health & Fitness, Hobbies, Leisure Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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Sleep, The Ultimate Performance Hack
Tuesday, 4 November, 2025
Send us a textSleep is the quiet engine of health and performance, yet most of us treat it like a luxury. We dive into what the body actually does at night—how melatonin sets the stage, why deep sleep restores tissues and immunity, and how REM stitches learning and creativity together—then translate the science into tools you can use tonight.With our physician co-host Dr. Richard Kennedy, we map the markers of poor sleep you’ll notice during the day: mental fog, irritability, focus lapses, and the creeping reliance on more caffeine. We break down smart napping rules (10–30 minutes, before 3 p.m.), the real half-life of caffeine, and why alcohol and heavy meals can derail your sleep architecture. We also explore how exercise timing affects cortisol and glucose, and why cool, dark bedrooms help your brain downshift.Traveling or working nights? We compare jet lag strategies, explain how light anchors your circadian clock, and share practical fixes for shift workers—eye masks, blackout curtains, and consistent sleep windows. We cover how much sleep different ages need, why many women may need a touch more sleep across hormonal stages, and how to think about “catching up” when life gets messy. Snoring versus sleep apnea gets a clear explanation, along with accessible diagnostics from home sleep studies to treatments like CPAP and mandibular devices. You’ll also hear simple resets for 3 a.m. wakeups, from reading something dull to the 4-7-8 breathing pattern and screen-free wind downs.You’ll leave with three science-backed habits: protect a consistent sleep-wake schedule, finish workouts and stimulants early, and build a soothing pre-bed routine that signals lights-out. Ready to sleep smarter and feel sharper tomorrow? Follow the show, share this with a friend who needs better rest, and leave a review to tell us your biggest sleep win.💤 Resources Mentioned in This EpisodeLearn more from the medical organizations Dr. Kennedy referenced:Johns Hopkins Medicine – Sleep Center Sleep basics, expert videos, and guides on insomnia, apnea, and circadian rhythm. 👉 https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleepMayo Clinic – “Sleep Tips: 6 Steps to Better Sleep” Evidence-based checklist for timing meals, caffeine, alcohol, and screens. 👉 https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379Cleveland Clinic – Sleep Disorders Overview Understand insomnia, restless-legs, narcolepsy, and sleep apnea symptoms & treatments. 👉 https://my.clevelandclinic.org/health/diseases/12119-sleep-disordersSupport the showContact Wellness Musketeers:Email Dave at davidmliss@gmail.com with comments, questions, and suggestions for future guests.Follow us on our social media: Instagram Facebook YouTube Support our Sponsor: Elite Sports: https://www.elitesports.com Subscribe to our newsletter: Contact our co-host "Aussie" Mike James and sign up for our newsletter: Wellness Musketeers Newsletter
