The Complete Sleep Protocol: Peptides, Supplements, Blood Sugar, Blue Light, Cooling Mattresses + The 3 AM Fix That Changed Everything | Her Stack Series

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