{"podcast":{"title":"The Dwayne Kerrigan Podcast","slug":"the-dwayne-kerrigan-podcast-6619974","podcast_index_feed_id":6619974,"rss_url":"https://feeds.captivate.fm/the-dwayne-kerrigan-podcast/","website_url":"https://www.dwaynekerrigan.com","image_url":"https://artwork.captivate.fm/d60303ca-06f9-4428-b377-d92c00793503/hJJTQNtCfVPB4sQZH5QGHh6l.jpg","author":"Dwayne Kerrigan","episode_count":152,"summary":"Welcome to The Dwayne Kerrigan Podcast. Dwayne has navigated the business world for over 35 years, owning close to 30 businesses in 12 distinct industries. Today, entrepreneurship often seems more about glitz, glamour, and a celebrity venture. On this podcast, Dwayne collaborates with overlooked but accomplished entrepreneurs, delving into their journeys of forging exceptional enterprises. Join them as they share their personal journeys, lessons learned, and strategies that keep them moving forward. Let’s celebrate the true essence of entrepreneurship and inspire the next wave of business trailblazers.","last_synced_at":"2026-07-22T22:17:36.518679+00:00","page_url":"https://stenobird.com/podcast/the-dwayne-kerrigan-podcast-6619974"},"episode":{"title":"143: Sleep Smarter: The Science of When with Dr. Michael Breus","slug":"143-sleep-smarter-the-science-of-when-with-dr-michael-breus","published_at":"2026-06-10T10:00:00+00:00","page_url":"https://stenobird.com/podcast/the-dwayne-kerrigan-podcast-6619974/143-sleep-smarter-the-science-of-when-with-dr-michael-breus","show_page_url":"https://stenobird.com/podcast/the-dwayne-kerrigan-podcast-6619974","url":"https://www.dwaynekerrigan.com","audio_url":"https://pdcn.co/e/episodes.captivate.fm/episode/061b4f79-e134-40ab-98b8-e61c41878b1a.mp3","summary":"You've been told to get eight hours of sleep your whole life. Dr. Michael Breus — The Sleep Doctor — says that's not only wrong, it may be making things worse. In this conversation with Dwayne Kerrigan, one of the world's foremost sleep specialists breaks down the science of when to sleep, when to drink caffeine, when to workout, and why most people's sleep problems aren't about how much they sleep — they're about when. In this episode: The four chronotypes — Lion, Bear, Wolf, and Dolphin — and why knowing yours could reduce your total sleep while dramatically improving quality; plus why 55% of the population are Bears, and what that means for your nine-to-five schedule The 90-minute caffeine rule: how adrenaline and cortisol make caffeine useless for the first 90 minutes after waking, and when to stop caffeine entirely to protect your sleep The biology of the 1:00–3:00 AM wake-up: every human on Earth wakes up in this window due to a cortisol spike — and Dr. Breus's four-step protocol for getting back to sleep, including the four-seven-eight breathing technique developed by Dr. Andrew Weil for Navy snipers Why alcohol destroys Stage 3 and 4 deep sleep — the physical restoration stage where the brain's glymphatic system flushes beta amyloid and tau proteins linked to Alzheimer's disease — and the exact wine-with-dinner timing strategy that lets you drink without wrecking your sleep Sleep tracking devices: why none of them are accurate for measuring sleep stages, why rings outperform wristbands, why you should only review your tracker data once a week, and how to use trend analysis rather than nightly numbers Dr. Breus's personal disclosure: he has moderate obstructive sleep apnea and stops breathing 26 times an hour — and why he wants every listener to stop avoiding sl…","meta_description":"You've been told to get eight hours of sleep your whole life. Dr. Michael Breus — The Sleep Doctor — says that's not only wrong, it may be making things w…","key_points":[],"chapters":[],"topics":[],"duration_seconds":4453,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-dwayne-kerrigan-podcast-6619974/episodes/143-sleep-smarter-the-science-of-when-with-dr-michael-breus/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-dwayne-kerrigan-podcast-6619974/143-sleep-smarter-the-science-of-when-with-dr-michael-breus.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}