SLUMBERS: evening routine and sleep hacks

Meet a man who makes miracles happen. Today, we revist my conversation with Hal Elrod, author of the international bestseller The Miracle Morning and his newest book, The Miracle Equation. After overcoming multiple near-death experiences and financial hardships, Hal channeled his adversity into helping others overcome their own challenges. His Miracle Morning approach has impacted millions of lives. 

On today’s episode, Hal tells us all about his updated version of The Miracle Morning. He explains SAVERS, the six foundational practices that will transform your morning and change your life. We also talk about tips for hacking your sleep, productivity, and relationships.  

Hal shares the stories of his devastating car accident and rare cancer diagnosis, and the superpowers he gained from coming back to life. We explore how these near-death experiences changed his perspective on life and what he values most. He also tackles some tough questions… Should we try to help everyone? What does it mean to be a “man”? And what does it take to truly serve others? There’s so much to take away from Hal’s refreshing and optimistic perspective. 

You’ll Learn: 

• What the SAVERS morning routine is and how to customize it from 6 to 60 minutes for any schedule 

• How Hal Elrod survived cancer with a 20-30% survival rate by combining chemotherapy with holistic practices 

• Why affirmations fail when done wrong and the 3-part formula that actually programs your subconscious mind 

• How emotional optimization meditation works, choosing your optimal mental state before meditating instead of just clearing your mind 

• Why the Miracle Morning doesn't require waking up early and how shift workers can do it at any time 

• What the SLUMBERS evening routine includes for better sleep: blue light blocking, natural supplements, and bedtime affirmations 

Thank you to our sponsors!  

• AquaTru | Go to https://aquatruwater.com/daveasprey and save $100 on all AquaTru water purifiers. 

• BEYOND Biohacking Conference 2026 | Register now at https://beyondconference.com/ 

• Puori | Use code DAVE at puori.com/DAVE to get 32% off your Puori Fish Oil when you start a subscription. You save more than $18. 

• GOT MOLD? | Go to http://gotmold.com/shop and use DAVE10 to save 10% and see what’s in your air. 

Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights in health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living. 

New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient. 

Keywords: miracle morning updated edition, hal elrod cancer survival, SAVERS routine explained, emotional optimization meditation, SLUMBERS evening routine, how to do affirmations correctly, flexible morning routine, shift worker morning routine, holistic cancer treatment, combining chemo and holistic practices, valerian root sleep, blue light blocking glasses, masculine feminine energy balance, daveasprey hal elrod, miracle morning new book 

Resources:   

• Hal Elrod’s Website: https://halelrod.com/ 

• Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/ 

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.  

• Danger Coffee: https://dangercoffee.com/discount/dave15   

• My Daily Supplements: SuppGrade Labs (15% Off)   

• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)   

• Dave Asprey’s BEYOND Conference: https://beyondconference.com   

• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated  

• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/ 

• Upgrade Labs: https://upgradelabs.com   

Timestamps: 

• 00:00 — Introduction  

• 02:35 — Coffee and The Miracle Morning 

• 08:38 — Accountability and Habit Apps 

• 13:44 — Vegan Journey and Diet Shifts 

• 20:58 — Near-Death Experience 

• 22:04 — Cancer Diagnosis and Treatment 

• 29:41 — Spiritual Insights 

• 33:12 — Helping Others 

• 43:09 — Masculinity and Partnership 

• 53:33 — The SAVERS Framework 

• 56:19 — Evening Routine and SLUMBERS 

• 1:03:06 — Intimacy and Energy 

• 1:09:01 — Emotional Optimization 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.