Performance Longevity

Is Sleep Decline just age—or something you can still change? There is a thought that stops many of us from fixing our sleep. The “Elephant in the Room” of midlife health: “I’m just getting older. My hormones are naturally declining. This is just how it is now.” I want to challenge that today. Hormone levels […]

Your 90% sleep solution (Vault 5-Part Sleep Clarity Series: Part 5) = finding your 90% sleep problem Welcome to the 5th and Final part of the Vault Sleep Clarity Series. In part 4, the question we ended with was: “How do I figure out what to do instead of just finding the next things to

Your Sleep Study Came Back Normal—But Your Sleep Still Isn’t. “I finally got referred to a sleep clinic after years of terrible sleep. After the overnight test, they said my results showed ‘mild sleep fragmentation’ but nothing that met their criteria for concern. I left with a printout of sleep hygiene tips I’d been following

You can watch Netflix at night. And in bed (if you like) And still get “Person B” sleep. Here’s the insight… Internal Sleep Disruptors: The Hidden Barriers to Deep Rest For many of us, that last hour before bed is a sanctuary. It’s the only time in the day that feels entirely ours — to

Removing Sleep Obstacles ≠ Creating Sleep Capacity I had a 5,000-step sleep ritual. My friend just… went to bed. Here’s the “aha moment” I learned from him: A few years ago, I was describing my pre-bed routine to a (longevity-focused) friend. At this point, I’d managed to improve my sleep from 6-7 bad nights a

REM Sleep: Yale Study Reveals How It Protects The Brain REM sleep—the phase marked by vivid dreaming and rapid eye movements—plays a distinct role in preserving brain structure that extends beyond next-day cognitive performance. New longitudinal research suggests that REM architecture may specifically protect brain regions most vulnerable to Alzheimer’s disease. When REM quality deteriorates,

How to Personalize Melatonin Use for Better Sleep (Sleep Problems ≠ Melatonin Problems) We have looked at why so many adults wake after 5-6 hours even when sleep hygiene is solid. Melatonin often enters that conversation as an easy next step—but it infrequently solves the problem outright. Its effects depend on timing, metabolism, and whether

Treating vs Solving Sleep Problems: What Matters Most Last time, we explored poor sleep as a symptom—a signal pointing to underlying issues rather than the source problem itself. We used back pain as our comparison: the pain itself tells us something needs attention, but managing the pain doesn’t rebuild the structural support your spine requires

Poor Sleep Is a Symptom: Why one solution doesn’t fit all sleep issues A few days ago, I invited you to consider a different perspective on sleep. The idea is this is: Poor sleep is not the problem you need to solve. Poor sleep is a symptom. Today, I want to expand on that idea

Sleep Is Hard: Why Even Healthy Adults Struggle Here’s the elephant in the room: sleep is hard. Unlike exercise or nutrition, we can’t just decide to be good at sleep. We can control what we eat and when we move, but we can’t force ourselves to sleep. This is why one of the most common