PODCAST · health
The Longevity Vault with Kat Fu
by Kat Fu, M.S., M.S.
The Longevity Vault by Kat Fu — the longevity platform that guides you to build your personalized roadmap, based on your risk factors and your data, so you can age slower, think better, and extend your prime. Its flagship, Sleep OS, helps you reduce 3 a.m. wake-ups so you can sleep through the night—even if you've mastered sleep hygiene. thelongevityvault.substack.com
Episodes
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Why ‘Sleep Hygiene’ Doesn’t Fix 3 a.m. Wake-Ups
➤ Someone recently asked me this question, and it captures a pattern I see constantly: “I have no trouble falling asleep. I’m out within minutes. But I wake up at 3 a.m.—sometimes to pee, sometimes for no reason—and I can’t get back to sleep. I drift in and out until 5 a.m. and nothing I’ve tried...
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“My friend the same age sleeps fine—why am I the one awake at 3 AM?”
This is a free preview of a paid episode. To hear more, visit thelongevityvault.substack.com ➤ “Every morning my body kicks me awake between 2:30–3:30 am. No matter what I do—no screens, peppermint tea, chamomile tea—I still wake up. Then I drift in and out until ~5:30 am, when I finally give up...
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Does Short Sleep Impair Blood Sugar Control (Even with a Healthy Diet?)
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Does Short Sleep Impair Blood Sugar Control (Even with a Healthy Diet) Many adults in midlife and beyond...
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Have you been ‘treating’ or ‘solving’ bad sleep?
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Have you been “treating” or “solving” bad sleep? Most people approach sleep the way they approach back...
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Sleep is hard, but here's what’s empowering:
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Sleep Is Hard, but Here’s What’s Empowering Sleep resists willpower. You can choose what you eat and…
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Poor sleep is not the problem
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Poor sleep is not the problem Person A does everything “right” for sleep—supplements, light control,...
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The Gut Shift That Transformed My Cholesterol, Energy & Inflammation—in Just 6 Weeks
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit thelongevityvault.substack.com/subscribe When most people consider heart health optimization, they default to conventional lipid management and saturated fat restriction…
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His Sleep Study Came Back Normal. So Why Is He Still Waking at 3 A.M.?
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com His Sleep Study Came Back Normal. So Why Is He Still Waking at 3 A.M.? Many adults reach a sleep clinic...
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The Yale Study That Tracked 270 Adults For 17 Years Reveals Why Sleep Trackers Miss Brain Protection
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com The Yale Study That Tracked 270 Adults for 17 Years Reveals Why Sleep Trackers Miss Brain Protection…
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The 2-phase solution for sleep issues
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com The 2-Phase Solution for Sleep Issues (Part 1 of The Vault 5-Part Sleep Clarity Series) Most sleep…
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Sleep Problems ≠ Melatonin Problems
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Melatonin Profiling Test Sleep Problems ≠ Melatonin Problems Many adults assume that waking at 3 a.m. or...
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More medical care ≠ better health. What you can do instead
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com More medical care ≠ better health. What you can do instead: Across America, health care has become the...
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The 3 Stages of Longevity To Fix in Order
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com The 3 Stages of Longevity To Fix in Order—Or You’ll Stay Exhausted and Stuck Many people try “what…
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Why Many Sleep Tips Don't Work & Don't Last
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Why Many Sleep Tips Don’t Work & Don’t Last A reader recently asked, “Why can’t I just stay asleep…
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Tylenol: A Longevity Perspective for 50+
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Tylenol: A Longevity Perspective for 50+ Millions of adults rely on Tylenol for everyday aches, better...
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My Most Controversial Food Protocol.
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Heavy Metals Testing → A Heavy Metals Urine Test Your First Action Step: Personalize Your Sleep...
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"I Take 5mg of Melatonin — Why Do I Still Wake Up at 3 AM?"
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com “I Take 5mg of Melatonin — Why Do I Still Wake Up at 3 AM?” Many adults turn to melatonin after years of...
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"Why Can't I Stay Asleep Longer Than 5-6 Hours?"
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com “Why Can’t I Stay Asleep Longer Than 5-6 Hours?” Most people optimize sleep onset—earlier bedtime,...
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Using Melatonin? Here’s How It Can Impair Your Blood Sugar Levels
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Using Melatonin? Here’s How It Can Affect Your Blood Sugar Levels Many adults use melatonin purely as a...
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Are My Hormones Affecting My Sleep? An Overlooked Reason Hormone Therapy Falls Short
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Are My Hormones Affecting My Sleep? An Overlooked Reason Hormone Therapy Falls Short Many adults turn to...
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Your Brain Makes Its Own Sleep Drug—And It’s More Sophisticated Than Valium
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Your Brain Makes Its Own Sleep Drug—And It’s More Sophisticated Than Valium Millions of adults, myself...
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"How Do You Fall Back Asleep?" The Question That Made Me Rethink Everything About Sleep
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com How Do You Fall Back Asleep? — The Question That Reframed Everything I Knew About Sleep Most adults…
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The CEO's Nighttime Peeing Problem: Why ‘No Water After 7PM’ Fails—A Case Study
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com The CEO’s Nighttime Peeing Problem — Why “No Water After 7 PM” FailsPeeing at night is normal—the real...
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Breathwork Is Excellent — Just Not for 3 A.M. Wake-Ups
Resources: Sleep OS Hormones → https://thelongevityvault.com/sleep-os/hormones/ Subscribe for more evidence-based guides on sleep in midlife and beyond → https://thelongevityvault.substack.com Breathwork Is Excellent — Just Not for 3 A.M. Wake-Ups When breathwork and stress-management techniques...
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Vitamin D for Longevity—or a Lesson in Over-Supplementation? What a Sept-2025 Case Teaches Us About Vitamin D Toxicity
Resources: Vitamin D testing options Sleep OS Hormones: https://thelongevityvault.com/sleep-os/hormones/ A new case published in The Journal of the Norwegian Medical Association (Sept 2025) describes a healthy man who developed acute kidney failure after six months of self-supplementing vitamin…
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ABOUT THIS SHOW
The Longevity Vault by Kat Fu — the longevity platform that guides you to build your personalized roadmap, based on your risk factors and your data, so you can age slower, think better, and extend your prime. Its flagship, Sleep OS, helps you reduce 3 a.m. wake-ups so you can sleep through the night—even if you've mastered sleep hygiene.
thelongevityvault.substack.com
HOSTED BY
Kat Fu, M.S., M.S.
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Frequently Asked Questions
How many episodes does The Longevity Vault with Kat Fu have?
The Longevity Vault with Kat Fu currently has 25 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Longevity Vault with Kat Fu about?
The Longevity Vault by Kat Fu — the longevity platform that guides you to build your personalized roadmap, based on your risk factors and your data, so you can age slower, think better, and extend your prime. Its flagship, Sleep OS, helps you reduce 3 a.m. wake-ups so you can sleep through the...
How often does The Longevity Vault with Kat Fu release new episodes?
The Longevity Vault with Kat Fu has 25 episodes. Check the episode list to see recent publication dates and frequency.
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You can listen to The Longevity Vault with Kat Fu on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Longevity Vault with Kat Fu?
The Longevity Vault with Kat Fu is created and hosted by Kat Fu, M.S., M.S..
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