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, once or twice a year max)
40:15 - Selank (nasal or subcutaneous, my favorite peptide for women)
44:45 - Sermorelin + Ipamorelin (growth hormone loop + deep sleep)
45:45 - Fringe biohacks: grounding, Pulsetto vagus nerve stimulator, mouth taping
48:00 - FilterOptix blue blockers + Eight Sleep cooling mattress + the EMF caveat
50:30 - Recap + where to start
Resources:
My free, trusted Peptide Source Guide.
Work with me one-on-one.
The Her Stack Planner (digital or prints at home).
Join The LongHer Life Longevity Community.
Products mentioned:
BiOptimizers Magnesium Breakthrough 7-form magnesium blend. Code BIOHACKINGBRITTANY.
WeNatal prenatal magnesium. Code BIOHACKINGBRITTANY.
FilterOptix blue-blocking glasses. Code BIOHACKINGBRITTANY.
Oura Ring sleep tracker.
Eight Sleep cooling mattress cover.
Pulsetto vagus nerve stimulator. Code BIOHACKINGBRITTANY.
Let's connect:
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This is for educational purposes only. This is not medical advice.
