Almost Forever

Don't Pee (And Other Sleep Hacks) with Dr. Michael Breus

Published on: November 4, 2026

Dr. Michael Breus is a clinical psychologist, board-certified sleep specialist, and one of the world's leading sleep doctors. Known as "The Sleep Doctor," he joins Almost Forever hosts Renee and Melanie to explain why sleep is more flexible than we've been led to believe and which sleep hygiene rules actually matter. Along the way: what to do when you wake up at 3 a.m., why melatonin supplements may be doing more harm than good, how menopause disrupts circadian rhythms, and the four animal chronotypes that determine when your body naturally wants to sleep.

Transcript

In Our Mailbag: Whether reading a Kindle or Kobo before bed affects sleep the same way as scrolling on your phone, and whether night owls can actually change their chronotype or need to find ways to work with it.

Myth or Method: Bovine Colostrum. Is this so-called superfood really capable of boosting adult immunity, healing the gut and speeding recovery?

Chapters:
0:00 Cold open: Dr. Breus' #1 Sleep Tip
0:23 Welcome and What's ahead
1:13 Myth or Method: Is bovine colostrum worth the hype?
4:26 Meet Dr. Michael Breus, The Sleep Doctor
5:34 Sleep is flexible
7:15 Why you wake up at 3 a.m. and what to do about it
11:15 The trick to getting back to sleep
14:51 Sleep trackers: how much should you trust the data?
17:16 Why sleep is flexible, but consistency still matters
18:21 Cannabis and sleep: what THC and CBD actually do
21:18 Perimenopause, estrogen and the connection to sleep
23:24 Why temperature changes and cortisol disrupt sleep
24:43 Sleep scheduling, meal timing and supplementation
26:38 Melatonin: how much is too much?
29:26 Dr. Breus's personal supplement stack and why fiber should be the next protein
31:08 The five-step plan for better sleep
34:34 What are chronotypes, and why do they matter?
35:20 The story that led him to discover chronotypes
37:37 Why your genetic sleep schedule matters
39:30 Meet the four chronotypes: lions, bears, wolves and dolphins
41:27 Why bears rule society
47:20 Dolphins, insomnia and the restless sleeper
49:22 How your chronotype changes throughout your life
50:04 Sleep, Drink, Breathe: the three fundamentals of health
51:58 Mailbag: Does reading a Kindle or Kobo before bed affect sleep?
53:30 Mailbag: Can night owls change their chronotype?

Guest Bio: Dr. Michael Breus is a clinical psychologist, diplomate of the American Board of Sleep Medicine, and fellow of the American Academy of Sleep Medicine. Known as The Sleep Doctor, he is an internationally recognized sleep expert, author and speaker who specializes in sleep disorders, circadian rhythms and chronobiology. He is the author of several books, including The Power of When and Sleep, Drink, Breathe, and is known for developing the four animal chronotypes: lions, bears, wolves and dolphins.

Find Dr. Breus at https://sleepdoctor.com/.

Have a longevity question? DM us @prolon on Instagram and you might make it into our mailbag!

Learn more about Prolon’s 5-Day Fasting Mimicking Diet and longevity lifestyle products at prolonlife.com.

Almost Forever is brought to you by Prolon, powered by L-Nutra, the longevity technology company. This podcast is for entertainment purposes only and is not intended as medical advice, diagnosis, treatment, or a substitute for professional healthcare services. Always consult a qualified healthcare provider before making changes to your diet, exercise, supplement, or health routine. Guest views are their own and may not reflect those of Prolon or its parent company L-Nutra.

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