{"podcast":{"title":"Biohacking with Brittany","slug":"biohacking-with-brittany-783841","podcast_index_feed_id":783841,"rss_url":"https://biohackingwithbrittany.libsyn.com/rss","website_url":"http://www.biohackingbrittany.com","image_url":"https://static.libsyn.com/p/assets/3/6/c/e/36ce46c3046b73abd959afa2a1bf1c87/04282026.png","author":"Brittany Ford","episode_count":444,"summary":"The wellness conversations being scrubbed from your feed are happening here. Biohacking with Brittany is the unfiltered women's longevity podcast hosted by Brittany Ford, a Holistic Nutritionist, Functional Medicine Practitioner, and Longevity Medicine and Peptide Therapy Fellow. Brittany isn't afraid to talk about peptides, hormones, fertility, perimenopause, and the protocols mainstream medicine still pretends don't exist. Every week, real conversations with the doctors, researchers, and experts shaping the future of women's longevity, plus Brittany's own protocols, sources, and lived experience as a mom optimizing her health in real time. If you're done being told to \"ask your doctor\" and ready to actually take your longevity into your own hands, you're in the right place. Subscribe. Listen weekly. Join my community.","last_synced_at":"2026-07-12T10:17:49.998507+00:00","page_url":"https://stenobird.com/podcast/biohacking-with-brittany-783841"},"episode":{"title":"The Complete Sleep Protocol: Peptides, Supplements, Blood Sugar, Blue Light, Cooling Mattresses + The 3 AM Fix That Changed Everything | Her Stack Series","slug":"the-complete-sleep-protocol-peptides-supplements-blood-sugar-blue-light-cooling-mattresses-the-3-am-fix-that-changed-everything-her-stack-series","published_at":"2026-07-03T09:51:00+00:00","page_url":"https://stenobird.com/podcast/biohacking-with-brittany-783841/the-complete-sleep-protocol-peptides-supplements-blood-sugar-blue-light-cooling-mattresses-the-3-am-fix-that-changed-everything-her-stack-series","show_page_url":"https://stenobird.com/podcast/biohacking-with-brittany-783841","url":"https://biohackingbrittany.com/","audio_url":"https://traffic.libsyn.com/secure/biohackingwithbrittany/The_Complete_Sleep_Protocol_Her_Stack_Series.mp3?dest-id=1326614","summary":"In this episode, I'm giving you the full sleep protocol I built for myself and for the women I work with. Not just how to sleep longer, but how to make the hours you actually get deeper, more restorative, and more efficient. Even if you have a kid in your bed. Even if you are perimenopausal and running hot. Even if you have been broken for years. I share the exact protein-before-bed hack that ended my 3 AM wake-ups, the caffeine half-life math (why your 2 PM coffee is still in your system at 10 PM), why I do not recommend melatonin for most women, the 3 sleep peptides I trust the most (DSIP, Epitalon, Selank), and the fringe biohacks that actually move the needle. If you'd like to work with me, you can book a free call here . Timestamps: 02:15 - Housekeeping: one-on-one consults are open 05:20 - Why broken sleep is physiological, not a willpower problem 07:50 - The 3 AM wake-up: cortisol, blood sugar, and the Chinese medicine organ clock 10:30 - Sleep architecture (deep sleep first half, REM second half) 12:20 - What good sleep looks like for a woman + how to track it (Oura Ring) 15:15 - The truth about melatonin (why more is not better) 17:30 - The hormone cascade: tryptophan, 5-HTP, serotonin, melatonin 19:35 - GABA, dopamine, cortisol, oxytocin: what happens while you sleep 21:15 - Pillar 1: Nutrition. the protein-before-bed experiment that changed my sleep 25:45 - Cherries, kiwi, magnesium-rich foods 27:30 - Caffeine half-life math + why alcohol wrecks the second half of the night 29:10 - Pillar 2: Lifestyle. the fixed bedtime rule, warm bath, blue light, morning light 35:00 - Pillar 3: Supplements. magnesium glycinate, glycine, L-theanine, chamomile 36:40 - Pillar 4: Peptides. DSIP (100 to 300 mcg, 3x per week) 38:45 - Epitalon (5 to 10 mg, 10 to 20 day course, on…","meta_description":"In this episode, I'm giving you the full sleep protocol I built for myself and for the women I work with. Not just how to sleep longer, but how to make th…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3192,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/biohacking-with-brittany-783841/episodes/the-complete-sleep-protocol-peptides-supplements-blood-sugar-blue-light-cooling-mattresses-the-3-am-fix-that-changed-everything-her-stack-series/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/biohacking-with-brittany-783841/the-complete-sleep-protocol-peptides-supplements-blood-sugar-blue-light-cooling-mattresses-the-3-am-fix-that-changed-everything-her-stack-series.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}