The Truth About Snoring, the Science of Dreams, & the Connection Between Sleep & Fat Loss - With Dr. Michael Breus

39 snips

Apr 22, 2026

Dr. Michael Breus, double board-certified clinical psychologist and sleep specialist known as The Sleep Doctor. He discusses how sleep loss slows metabolism and alters hunger hormones. He explains chronotypes, why wake time matters, and practical snoring fixes. You’ll also hear about dreams as emotional processing, breathing techniques to fall asleep, and sensible supplement and testing advice.

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ADVICE

Address Snoring As A Potential Apnea Warning

If snoring disrupts sleep or signals apnea, test and treat rather than ignore it.
Breus shares that 80% of clinic patients are treated for sleep apnea and he uses CPAP personally for 24 apnea events/hour.

ADVICE

Don't Mouth Tape Without A Sleep Study

Avoid taping your mouth shut unless a sleep study confirms no apnea and no nasal congestion.
Breus warns mouth taping has caused deaths and masks airway issues that require testing first.

ADVICE

Use 4-7-8 Breathing To Drop Heart Rate

Use calming practices before bed to lower heart rate below ~60 for sleep onset.
Breus recommends 20 cycles of 4-7-8 breathing (build up gradually) and a simple finger-count trick to reach 20 cycles.

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Sleep is an essential human function that affects every aspect of your health and well-being. Whether it’s your mental health, metabolism, or risk of disease, getting better quality sleep can make a positive impact. Today, you’re going to learn about the critical role of sleep for your health and how to improve your sleep quality.

Dr. Michael Breus, also widely known as “The Sleep Doctor,” is a double board-certified Clinical Psychologist and Clinical Sleep Specialist. In his newest book, Sleep Drink Breathe, Dr. Breus shares the most recent science on how sleep, hydration, and breathing can transform your health. Today, he’s back on The Model Health Show for an in-depth conversation on the transformative power of sleep.

You’re going to learn about how sleep-deprivation impairs your metabolism, the different sleep chronotypes and how they behave, and what you can learn from your dreams. We’re also diving into the topics of mouth tape, supplementation for better sleep, and the best ways to deal with snoring. Dr. Michael Breus is an absolute expert when it comes to optimizing your sleep, and I know you’re going to love this conversation.

In this episode you’ll discover:

What happens to your metabolism when you’re sleep deprived. (4:06)
How your hunger hormones respond to sleep deprivation. (4:34)
What sleep quality is and how to measure it. (8:44)
The different sleep chronotypes. (9:52)
What percentage of the population has chronic insomnia. (13:33)
Different things you can learn about yourself by understanding your chronotype. (15:15)
How your circadian rhythm can shift as you age. (22:16)
The problem with Daylight Saving Time. (23:38)
What you need to know about mouth taping. (28:51)
Strategies for calming your mind so you can fall asleep. (34:49)
Why your dreams are your emotional metabolism. (39:32)
What causes one of the most common dreams. (43:33)
Supplements for better sleep quality. (52:37)
The truth about taking melatonin for sleep. (57:03)
Solutions for snoring. (1:01:16)

Items mentioned in this episode include:

Paleovalley.com/model - Use code MODEL for 15% off!
Piquelife.com/model - Get exclusive savings on bundles & subscriptions!
Sleep Drink Breathe by Dr. Michael Breus - Get your copy here!
The Sleep Doctor’s Diet by Dr. Michael Breus - Read about sleep and weight loss!
SleepDoctor.com/modelhealth - Take the chronoquiz & start improving your sleep!
Connect with Dr. Michael Breus Website / Instagram / YouTube

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This episode of The Model Health Show is brought to you by Paleovalley and Pique.

Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.