Dominoes of Wellness: Dr. Michael Breus on Sleep, Hydration, Breathing & the Future of Sleep Tech

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 Your health is a skill you can build. Start with the free resources at podtodd.com or explore team-based health optimization at stark.health