Brownies for breakfast? Eating real foods is easier — and more delicious — than you might think, and a low-sugar diet has measurable impacts on the quality of your sleep. Learn why we all could benefit from eating like diabetics and feel inspired to make small changes with huge impacts in your life. Plus, you still get to have dessert. Lynne Bowman is a grandma, philosopher, and real food advocate. She's the author of Brownies for Breakfast [https://www.amazon.com/Brownies-Breakfast-Cookbook-Diabetics-People/dp/173674500X/ref=tmm_pap_swatch_0?_encoding=UTF8&dib_tag=se&dib=eyJ2IjoiMSJ9.ctcw7xGFH8VYIzJoZK5G6I9_rYsuR4RUzLiVUYL644BUOeVF-tGdqLFweBFmGH9E9_R8QxK6RVeQBo6lMrUZSPfxaHyux-L6ulCszl2foW4IQQLJeu-ssaXqVjJh_VeFYw4Y25FBipVMeUaIxFlq1oBIdf8xRAKqs0vrNBs3_rpXTfvSdEWhHxer0ep-bYVMCKCTXvOmpM4WMjCYFBYtbtltSjpo2TJaFyabe2sVw0DQF50bIZyG58NJbjNWZTWUtgdWjAEPZELfBruNyRR44CWeZbakUKvK9myESXq5Yt8.HKNuuxRqiLnWdGm2Ihyl0wCF_KO3zNUeLVySMDB4h4c&qid=1745463508&sr=8-1]. Learn more at https://lynnebowman.com/ and https://lynnebowman.substack.com/. In this episode: * Working single mom, three kids, and healthy eating? It's possible * Why we all can benefit from eating like diabetics * Alternative sweeteners: Low sugar doesn't mean low taste * The impact of real food on longevity * How what we eat impacts our sleep * Autophagy: The body's recycling process * Clean eating can be easy cooking * Lynne's life lessons Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests! This episode is brought to you in part by Auphonic [https://auphonic.com/].

Water, water everywhere — but what is safe to drink? Most Americans consume tap water with higher-than-recommended levels of contaminants every day. How does that happen, and what's the impact on our sleep and overall health? Discover the benefits of home drinking water filtration and electrolysis. Want to know what's in your water? Visit https://www.ewg.org/. Kyle Flynn is a former gym owner and strength coach turned holistic wellness entrepreneur. Learn more at https://kyleandtaylorflynn.com/. In this episode: * The different ways people stay fit (it's not always high intensity) * What's really in our drinking water? * The reasons city water is legally allowed to have contaminants * The health benefits of drinking filtered water * What to look for in a water filtration system * Electrolysis and how alkaline water may help your body * Despite health trends, hydration is quality over quantity * Small steps to get started Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests! This episode is brought to you in part by Auphonic [https://auphonic.com/].

Neuroimaging from functional MRIs gives us powerful insights into what happens to the brain after a traumatic head injury. By reactivating brain pathways, patients can see remarkable recovery from the lingering symptoms of a concussion or stroke in as little as a few weeks. Discover the leading best occupational therapy practices in brain recovery. Nate Pope is a neurological occupational therapist and the founder and clinical director of NCX Brain Recovery. Learn more and schedule a free consultation at https://www.ncxbrainrecovery.com/. In this episode: * The many (many) ways people can hurt their heads * When to worry about concussion symptoms * How not to treat a traumatic brain injury * The limitations of traditional insurance in brain recovery * What functional MRIs show us about brain injuries * Building a program to reactive brain pathways * Why recovery often feels worse before it gets better * Advice for anyone looking to sharpen their brain Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests! This episode is brought to you in part by Auphonic [https://auphonic.com/].

Many researchers say autoimmune disease has reached epidemic levels, with environmental and lifestyle factors contributing causes. Autoimmunity is a condition when the body attacks its own systems — but regulating the body's 24-hour clock may help slow or even reverse the progression of autoimmune diseases. Learn how. Dr. David Bilstrom is an autoimmune disease specialist and author of The Nurse Practitioners' Guide to Autoimmune Medicine: Reversing and Preventing All Autoimmunity. Sign up for Dr. Bilstrom's free email course at http://www.DrDavidBilstrom.com/medicalbilldetox [http://www.drdavidbilstrom.com/medicalbilldetox]. In this episode: * Defining autoimmunity and common autoimmune diseases * What's contributing to an autoimmunity epidemic * Treating the cause, not the symptoms * Environmental factors disrupting our circadian rhythms * When — and how — to see the sun * The vital role of non-image-forming retinal cells * How the body learns to heal itself * Next steps to learn more Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests! This episode is brought to you in part by Auphonic [https://auphonic.com/]. 

Synthetic comforters are essentially giant plastic bags — and they may be to blame for your poor sleep. Regenerative, naturally breathing materials help regulate your body's temperature at night, leading to deeper, healthier sleep. Learn why wool is an ideal bedding material and how to source quality products that won't break the bank. Greg Bailey is an advocate for regenerative living and better sleep and is the founder of Antipodean Home, a regenerative organic bedding brand from New Zealand. Connect with Greg and learn more about the brand at https://antipodean-home.com/. In this episode: * Why microfiber is bad news for bedding * The inspiration for Antipodean Home * What makes wool an ideal cooling material * Research on how materials impact sleep quality * The relationship between cooling and circadian rhythm * Regenerative vs. organic farming * Expanding the options for bedding materials * The first steps to healthier sleep Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

It's hard to think of an insomnia remedy with more misconceptions about it than medical cannabis. Get the facts from an expert in the field. Learn about the body's endocannabinoid system and how medical cannabis may help with a variety of chronic conditions. Discover the emerging research and the treatment options available. Dr. Joseph Rosado is a global advocate of plant-based medicine and a medicinal cannabis pioneer. Connect with Dr. Rosado online at @thedrrosadoshow on YouTube and at https://josephrosadomd.com/. His book, "Hope & Healing: The Case for Cannabis" is available on Amazon. In this episode: * Understanding the body's endocannabinoid system * A round-up of CBD, THC, and CBN * Conditions commonly treated with medical cannabis * The most common underlying cause of insomnia * How to administer medicinal cannabis * Navigating state laws for medical marijuana programs * Resources and research for further study * Making the case for cannabis Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

We know nutrition plays a big role in how we feel throughout the day — but how does what we eat impact our sleep? Discover practical, real-life tips for meal planning, bedtime snacks, and movement routines that fit everyday habits and contribute to better sleep. Not everything that's good for your body in the daytime is good for your body at night. Lisa Franz is an online nutrition coach, podcaster, and owner of Nutrition Coaching and Life. Connect with Lisa online: IG @nutritioncoachingandlife web: www.nutritioncoachingandlife.com [http://www.nutritioncoachingandlife.com/] Podcast: The Nutrition and Life Podcast YouTube @nutritioncoachingandlife In this episode: * Nutritionally, what do our bodies need to sleep well? * Recognizing the impact of stress on our sleep * Foods to avoid for a good night's rest * Bedtime snacks you won't regret eating * Applying "all things in moderation" * Best practices for daily movement * Forming habits that last * Transformative mindsets, one step at a time Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

Can you sleep in zero gravity? Discover the fascinating medical experiments happening aboard the International Space Station and what NASA has uncovered about the importance of scheduling rest. Even if you never fly in a rocket ship, astronaut sleep stories will change the way you think about work-life balance on Earth. Jared Belcher is the creator of the Digital Astronaut YouTube Channel where he helps everyday people explore the universe and witness the wonders of space. Connect with Jared at https://www.youtube.com/DigitalAstronaut. In this episode: * Are we all digital astronauts? Why space is having a moment * What really happens on board the ISS * The zero-gravity impacts that you don't see in the movies * Astronaut bedtime routines and strapping in to sleep * Circadian rhythm when there are 16 sunrises per day * How NASA in the early days was the worst boss ever * The science of balancing productivity with rest * Astronaut sleep lessons we can apply on Earth Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

What do you do with a kid who just won't sleep in their own bed? If you're a parent, grandparent, or caretaker, you know the struggle is real — but perhaps the best solution is one that invites the child to see the bigger picture. Discover "The Growing Bed." Rebecca Linney is a mompreneur and accidental author passionate about seeing families work together so everyone can enjoy a good night's sleep. Find "The Growing Bed" at www.thegrowingbed.com [https://www.thegrowingbed.com] or through all major online book retailers. In this episode: * Why children (sometimes) refuse to sleep in their own beds * The family problems caused by nobody sleeping well * Rebecca's story: Everything that didn't work * Inspiration for "The Growing Bed" * Age-appropriate methods for granting kids independence * Teaching kids empathy in the bedtime process * Hope for the tough seasons of life * Why everyone can appreciate this book Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

Calm down. Take a breath. You've heard that, but—quite literally—how often do you do it? Tim Thomas has spent more than 10 years working with veterans on mental health, wellness, and recovery. Discover the breathwork program he uses to promote quality sleep, personal empowerment, and lasting connection. Plus, get a live demonstration! Tim Thomas is a Special Forces veteran and the creator of the Breathwork in Bed program for quality sleep. Connect with Tim at www.breathworkinbed.com.au [https://www.breathworkinbed.com.au] for free resources and download the Breathwork in Bed app to start practicing breathwork today. In this episode: * Weaponizing sleep: Tim's experience in the Special Forces * The unique challenges veterans face in mental health recovery * Avoiding reliance on medication for better sleep * Why even some professional athletes don't breathe correctly * Alkalizing the body through proper breathing * A live breathwork demonstration * The power of authentic human connection * Building micro habits with Breathwork in Bed Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

Daily exercise helps you rest better at night, but timing your workouts can be tricky. Work out too close to bed, and it may be harder for your body to calm down. Yet committing to early morning workouts can also cut into the sleep your body needs. How can we establish consistent exercise routines that improve our sleep instead of hindering it? Roman Fischer is a high performance coach who specializes in creating personalized fitness and nutrition plans to help clients reach their health goals. Connect with Roman at romanfischerofficial.com [https://romanfischerofficial.com] and at @romanfischerofficial on Facebook, Instagram, TikTok, and YouTube, and @theromanfischer on Twitter. In this episode: * How the pandemic inspired Roman's fitness coaching * Why big box gyms don't work for everyone * Nutritional plans that aren't just fad diets * Finding the best time of day to work out * Developing a consistent workout routine * Why your muscles need sleep to heal and strengthen * The benefits of going to bed before midnight * Lifestyle habits and supplements for sleep Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

Magnesium is an essential mineral in the human body and one of the most abundant elements on Earth — and it's an increasingly popular natural sleep aid. But what's the science behind magnesium, and does it really work? Learn the reasons most people are magnesium-deficient, how the body best absorbs magnesium, and what to look for when choosing a magnesium supplement. Natalie Jurado is a magnesium expert and the founder of Rooted In, where she empowers individuals to reclaim their lives through the natural healing of anxiety, chronic pain, and insomnia. Get your free magnesium resource guide at https://berootedin.com/pages/magnesium-resource-guide. Connect with Natalie at https://berootedin.com/ and @berootedin on social media. In this episode: * Natalie's experience with anxiety and insomnia * Why magnesium? Understanding its purpose in our bodies * The reasons most adults are magnesium-deficient * The limitations of blood testing at the doctor's office * How the body best absorbs magnesium * Three ways to get more magnesium in your diet * What to avoid when choosing magnesium products * Other lifestyle factors that help you rest well Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

Stressed out? You're not alone. According to the American Psychiatric Association, 43% of U.S. adults feel more stressed now than they did a year ago. Anxiety is highly correlated to poor sleep — we've all had those racing thoughts that keep us up for hours. Emotional regulation is the ability to recognize and respond to your feelings, including your body's instinctive stress response. Hear from a mental health counselor about why we feel anxious and what to do about it. William Middleton is a pre-licensed therapist whose counseling methods include emotional-focused therapy blended with narrative therapy. He helps clients discover the skills and tools to thrive in their current seasons of life. Connect with William at https://www.heartpinecounselingcenter.com/. In this episode: * The stories we tell ourselves * What is emotional dysregulation? * The brain's natural response to stressful situations * The everyday dangers our minds perceive * How stress and anxiety impact our sleep * Demystifying therapy, and how counseling can help * The classic anxiety dream * Developing awareness and self-regulation Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

What's the easiest way to lucid dream? This is the wrong question, according to hypnotherapist Mr Verdickt. As our culture pushes to make everything a mechanized, step-by-step process, it's harder to connect with our authentic emotions and aspirations. More than just flying or having superpowers, lucid dreaming is a pathway to self-awareness and self-intimacy, and the practice can be an integral part of your personal journey of growth and healing. Mr Verdickt is a hypnotherapist specialized in lucid dreaming and ancestral African healing. He writes about personal development and well-being, particularly in a performance-driven work culture. Connect with Mr Verdickt at https://theverdickttherapy.substack.com/. In this episode: * Misconceptions and realities about hypnotherapy * The goals and practice of hypnotherapy * Understanding truth in our subconscious minds * An alternative to medication-driven mental health care * Developing an awareness of your inner self * Archetypal dreams and recognizing a lucid dream * Rejecting the notion that everything should be a quick, step-by-step process * Unlocking self-intimacy Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

From crying babies to tech-obsessed teenagers, kids aren't always ready for sleep at bedtime. Yet kids need more sleep than adults, and sleep deficiencies are core to many childhood health issues. Even when they lie down at a decent hour, many kids struggle to find deep rest because of anxiety, sleep-onset disorder, nightmares, sleep apnea, or other conditions. Learn successful bedtime strategies for kids of all ages and how to support children in building behavioral health habits. Leanne Tran is a registered psychologist specializing in working with children and families. She hosts online classes to support parenting ADHD, autism, and other challenging behaviors. Connect with Leanne at leannetran.com.au [https://www.leannetran.com.au/]. In this episode: * Sleep associations in young children * What kids need to sleep well * Teaching kids to fall asleep on their own * Navigating teen schedules and finding time for sleep * Modeling sleep hygiene with healthy family habits * Talking with your teenager about the importance of sleep  * Reasons kids don't sleep: Sleep-onset disorder, sleep apnea, and nightmares * Finding routines and strategies that work for your family Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

Your gut is your "second brain." The gut produces neurotransmitters and metabolites that influence your mood, sleep, and physical health. So what happens when your gut isn't doing well? Discover the far-reaching implications of gut health and powerful impacts on both your bodily recovery and positive mindset when the gut returns to balance. Plus, learn how you can run an ultra marathon (literally or metaphorically).  Lauren Callahan is a gut health expert and Reiki master who helps people heal by coaching them through individualized gut health roadmaps. She's also the author of "Couch to 50 Miles: The Story of a Girl, a Trail, and a Relentless Need to Always Run [https://amzn.to/4dQKH6x]."  Connect with Lauren at goddesshealth.org [https://goddesshealth.org/]. In this episode: * Mindset shift: Understanding how much we're capable of * How gut health affects the body and mind * The biochemistry of neurotransmitter production * Gut health in men vs. women * What it's actually like to get your gut tested * Complexities that individualize gut health * Celebrating small steps * Receiving energy and mentally detoxing Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

Sleep? Who has time for sleep? Rest is rarely prioritized in our fast-paced society, but perhaps sleep holds the key not only to physical health but also to creative pursuits, self-understanding, and personal healing. Hear how sleep has empowered Federica in her work as a journalist, musician, and computer scientist — and find inspiration to prioritize sleep without giving up on your passions. Federica Bressan is a speaker, author, technologist, and podcaster based in Italy.  She holds a PhD in Computer Science and several degrees in music and musicology. As an academic researcher, she was the recipient of the prestigious Marie Curie Fellowship and a Fulbright grant. Her first novel, "In the Heart of Tuscia [https://amzn.to/3XljFOR]," is available in English, Italian, and Dutch. Connect with Federica at https://linktr.ee/federicabressan. In this episode: * How to make room for sleep in a busy career * Why you can't just "catch up" after missing too much sleep * The mystery of sleep—more than just physical rest * Choosing sleep on your schedule * Dream messages and why we avoid our subconscious * Personal healing through sleep * Finding inspiration * Small steps to start sleeping more Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests!

Treat insomnia — without taking pills. Insomnia is the most prevalent sleep disorder in America, and often it's a person's behavioral habits that inadvertently reinforce it. Discover the psychology of behavioral sleep medicine and the proven techniques that help people rest better. Plus, we talk about why sleep tests aren't as scary as they seem. Andrew Colsky is a behavioral sleep medicine clinician and founder of the National Sleep Center. He's also the host of the Sleep Science Today podcast. Find out more at https://www.nationalsleepcenter.com/. In this episode: * Defining insomnia: How do you know you have it? * The bad habits that make sleeping difficult * Understanding the sleep pressure build-up * Cognitive Behavioral Therapy for Insomnia (CBT-I) * Recognizing sleep apnea symptoms * Modern sleep tests * What it's like to see a sleep medicine clinician * Resources for learning more sleep science Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests! Disclaimer: This show is for informational purposes only. Sueño Labs does not provide medical advice.

Can certain colors really calm your mood? Dive into the world of color therapy to learn how the visual filters through which we see the world impact our emotions, mental clarity, and health. More than just knowing what color to paint your bedroom, discover how the hues of life may affect the quality of your sleep. Heather Rodman is a colour practitioner who offers coaching in color therapy. Find her at https://linktr.ee/chakracolourtherapy, on Instagram at @colourenergyshop, and on Facebook at @chakracolourtherapy. In this episode: * Lessons from marketing: Colors persuade our brains * Seeing the world through tinted glasses * The calming effects of a color bath * How each color influences your mood and energy * Recognizing significant colors in dreams * Colorizing subconscious thoughts * Healthy sleep routines * The color therapy community Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests! Disclaimer: This show is for informational purposes only. Sueño Labs does not provide medical advice.

Can a healthy gut really help you sleep? Our digestive and central nervous systems talk to each in what's called the gut-brain connection. Discover the science of your gut microbiome and how adding fermented foods to your diet can improve your overall health. Plus, making homemade sauerkraut is easier — and tastier — than you think. Holly Howe is a fermentation educator and the creator of MakeSauerkraut.com. Connect with Holly on her website where you'll find recipes and courses to make healthy, mouthwatering fermented foods. In this episode: * Pathogenic vs. beneficial bacteria * The scientific process of fermentation * Understanding the gut-brain connection * Health lessons from traditional cultures * Why you can't always trust the grocery store * Microchanges to improve your sleep * Sauerkraut recipes the whole family will eat * Empowerment to form new health habits Connect with us at SuenoLabs.com. We're currently looking for contributors and podcast guests! Disclaimer: This show is for informational purposes only. Sueño Labs does not provide medical advice.