Sleep is the longevity lever most people ignore

The Short Version

Peter Attia builds longevity around exercise, nutrition, blood markers, screening and emotional health, but he keeps coming back to sleep: he calls it an overlooked lever, and he names it as one of the four levers that clearly protect the brain [1][4]. Matt Walker lays out what short sleep costs. A few nights of four or five hours are enough to shift blood sugar, testosterone, immune cells and gene activity, and irregular sleepers die sooner from every cause [2][3]. Both men say alcohol and poor timing are among the most common ways sleep gets ruined. Attia's own rule is that "if I have two drinks with dinner, my sleep sucks" [4], and Walker calls alcohol "anything but a sleep aid" [3]. Short sleep undermines the very things the other longevity habits are trying to protect: blood sugar, blood pressure, appetite, hormones, mood and the brain. That is why protecting sleep raises the return on everything else you do [1][2][3][4].

Table of contents

What They Said

Peter Attia: sleep as metabolic therapy, not just rest

On The School of Greatness, Attia sets out a longevity plan whose aim is healthspan, meaning years lived with a sharp mind, a capable body and emotional resilience, rather than lifespan alone [1]. Most people, he argues, go through a mental, physical or emotional "death before they actually die. His summary of the stakes: If you want to die quickly and painlessly at 100, you need to avoid dying slowly and miserably in your 70s and 80s." [1]

Sleep enters his plan through metabolism. Attia counts four chronic "horsemen: atherosclerosis, cancer, neurodegeneration and metabolic dysfunction. He treats metabolic dysfunction as the root of the other three, and says more than half of Americans are somewhere on that spectrum without knowing it [1]. He lists four modifiable causes: too many carbohydrates, too little muscle, chronic stress and sleep deprivation [1]. On sleep deprivation he gives a striking figure: Just 2 weeks of poor sleep can reduce glucose tolerance by up to 50%" [1]. So sleep sits beside diet and muscle as a direct driver of the disease he considers foundational, not as a lifestyle extra.

That is why the summary of this episode heads its sleep section The Overlooked Longevity Lever and describes sleep as "metabolic therapy" [1]. Attia's claims there are specific. Poor sleep alone can mimic prediabetes. Lack of sleep raises cortisol and blood sugar and impairs insulin sensitivity. Eating within three hours of bed hurts sleep quality. Alcohol and light from phones and screens destroy sleep architecture [1]. The episode's conclusion is that sleeping better is a medical intervention, more effective than most pills [1].

Attia on Huberman Lab: sleep threaded through heart, brain and alcohol

In his longer conversation with Andrew Huberman, Attia goes through how people actually die, using what his practice calls the "death bar analysis" of CDC actuarial data [4]. Sleep turns up across it.

Blood pressure. Attia counts undiagnosed high blood pressure among the top three under-diagnosed fixable problems, and he treats it without drugs first: losing even ten pounds, daily exercise (especially zone 2 cardio, three to four hours a week), good sleep and correcting overnutrition. He says these work most of the time [4]. Here sleep is one of the tools he uses before any prescription.

Cardiovascular and cerebrovascular disease. In the transcript he is direct: "I think the impact of sleep on cardiovascular cerebral vascular disease is profound." [4] Heart disease and stroke are the first horseman in his framework, and globally atherosclerotic cardiovascular disease kills about 18 to 19 million people a year [4].

The brain. When Attia lists what is "unequivocal" for brain health, the list is short: adequate sleep, lower LDL and ApoB, insulin sensitivity (not having type 2 diabetes) and exercise, with avoiding head injury as a likely fifth [4]. He calls supplements such as Theracurmin, magnesium L-threonate, methylated B vitamins and EPA/DHA a rounding error by comparison [4]. So in the field he finds murkiest, where he thinks amyloid may have been over-emphasized and anti-amyloid drugs have largely disappointed, sleep is one of only four levers he treats as proven [4].

Alcohol and sleep. Attia rejects the "French paradox" as confounded epidemiology and says the best recent analyses, genetic studies included, show that no dose of ethanol is healthy [4]. His reading is that up to about one drink a day the harm is hard to detect for most people, and that beyond that risk "starts to climb pretty steeply after that, and I think it climbs non-linearly after that" [4]. In the same stretch, Huberman stresses that a daily limit is not a weekly allowance to be used in one sitting, pointing to "the cascades that result from disrupted sleep, not just for that one night, but multiple nights" [4]. Attia then names the gap in public understanding: "I do think that the impact of ethanol on sleep is underappreciated." [4] He also ties alcohol to the next horseman, saying neurodegenerative diseases are "also heavily impacted, especially on the dementia side by ethanol," and adds, "I don't believe in fear mongering." [4]

His personal rule is the clearest example of alcohol wrecking sleep. He still drinks. He enjoys certain Spanish wines, tequilas, mezcals and "weird esoteric Belgian beers" [4], and he argues that "longevity is also about health span. And part of health span is quality of life." [4] But he has set a limit: "I know if I have two drinks with dinner, my sleep sucks. And therefore that's just a threshold, I rarely, rarely cross." [4] He will even pour out an expensive wine if it doesn't taste good enough to be worth it [4].

Credit to Walker. Attia links his view directly to Walker's work: "I think Matt really deserves most of the credit for alerting people to these issues around not getting enough sleep." [4] He recalls that ten years earlier, anyone arguing that too little quality sleep was dangerous would have been met with "what's the evidence for that?" [4]

Matt Walker: what short sleep costs the body

In the first episode of his Huberman Lab series, Walker explains why sleep cannot be skipped. He cites sleep pioneer Allan Rechtschaffen: if sleep does not serve a vital function, it is the biggest mistake evolution ever made. Every carefully studied species sleeps, even earthworms [2]. He then lists the costs of short sleep:

• Hormones. Healthy young men held to four or five hours for five nights show testosterone levels like men about ten years older, and women show impaired reproductive hormones [2]. Short or poor sleep lowers testosterone, estrogen and FSH, and disrupts menstrual cycles in women who work shifts [3].
• Blood sugar. Five hours of sleep for four nights can push healthy people to blood sugar levels a doctor would classify as prediabetic [2]. This matches Attia's claim that poor sleep alone can mimic prediabetes [1].
• Immunity. Michael Irwin at UCLA found a 70 percent drop in natural killer cell activity after one night of four hours' sleep. Poor sleep in the week before a flu shot can cut the antibody response by more than half, and people averaging six hours or less are almost three times more likely to catch a cold [2].
• The heart. The spring daylight saving change, which costs an hour of sleep, has been linked to a 24 percent relative increase in heart attacks the next day. The fall change brought a 21 percent reduction. Car accidents, hospitalizations and suicides also rise in spring, and federal judges hand down harsher sentences [2].
• Genes. A University of Surrey study found that one week of six-hour nights altered the activity of 711 genes, suppressing immune genes and boosting genes linked to tumors, inflammation and cardiovascular stress [2].
• Appetite and weight. Short sleep lowers leptin, the fullness signal, raises ghrelin, the hunger signal, and increases the body's own cannabinoids, producing the munchies. Sleep-deprived people crave bread, pasta, potatoes, pizza and sweets. In Walker's brain-imaging study, sleep-deprived participants rated unhealthy foods as more desirable, with less frontal-lobe control and more activity in reward areas [2].
• Mortality. A UK Biobank study of more than 60,000 people found that the most regular sleepers had a 49 percent lower risk of dying from any cause than the most irregular, with about 35 percent lower cancer mortality and nearly 60 percent lower cardiovascular mortality. Regularity predicted mortality even more strongly than duration [2].

Walker: what each stage of sleep does

Walker explains why the stages matter, which is also why alcohol and bad timing do so much damage. Deep non-REM sleep, in which hundreds of thousands of neurons fire together and fall silent together like a stadium crowd chanting in unison, shifts the nervous system toward the parasympathetic rest state [2]. He calls deep sleep almost the best blood pressure medication you could wish for [2]. It restocks immune defenses such as natural killer cells and T cells. It regulates blood sugar: when researchers use quiet sounds to strip out deep sleep without waking people, the pancreas releases less insulin and cells respond less to it. It moves memories into long-term storage. And it activates a cleansing system that clears beta-amyloid and tau, the proteins involved in Alzheimer's disease [2].

Losing deep sleep brings higher blood pressure, autonomic dysfunction and poorer blood-sugar control [3]. Losing REM affects emotional stability, some kinds of learning and hormones. Growth hormone appears more tied to REM than many assume, and testosterone peaks just before and during REM in the second half of the night [3]. Asked which loss he would pick, Walker refuses: every stage has survived evolution, so every stage is non-negotiable [3].

He also covers what good sleep gives you: better learning before and after study, creative links between memories, and emotional reset. In Walker's words, sleep is not just about learning and it's not just about knowledge it's about wisdom [2]. Sleep acts as emotional windscreen wipers [2]. Michael Grandner found that the two things that most motivate people to sleep better are improving their mood and their body weight [2]. Tina Sundelin's work at the Karolinska Institute showed that beauty sleep is real: independent judges rated sleep-deprived headshots as less attractive, less healthy and more tired [2].

In the longer episode, Walker opens by calling sleep "probably the single most effective thing you can do to reset your brain and body health" [3]. It is not a passive state but an incredibly complex physiological ballet, with parts of the brain up to 30% more active during REM than when awake [3].

Walker: how alcohol wrecks sleep

Walker is unambiguous that alcohol is "anything but a sleep aid" [3]. He gives three reasons.

1. Sedation, not sleep. Alcohol sedates the cortex, so a nightcap makes you lose consciousness faster rather than fall naturally asleep. In his words, "sedation is not sleep" [3].
2. Fragmentation. Partly by activating the fight-or-flight system, alcohol breaks sleep into many awakenings, most of which you forget [3].
3. REM suppression. Alcohol strongly blocks REM sleep, which Walker calls overnight therapy and emotional first aid [3].

The effects start low. Even one glass of wine with dinner has measurable effects, and in one study that brought people near the legal blood alcohol limit, growth hormone release dropped by well over 50% [3]. Walker also cites a Harvard analysis, replicated in two large populations, in which REM sleep was the strongest sleep-stage predictor of lifespan, with roughly a 13% higher mortality risk for every 5% reduction in REM. He is candid that he may have the numbers backwards [3]. To people drinking in search of "the good stuff," his answer is, "It's all the good sleep" [3]. On lunchtime drinks, he says no one has mapped the time-and-dose curve, but again timing and dose make the poison [3].

Cannabis follows a similar pattern. THC can speed sleep onset, but the brainwaves don't match natural sleep and it suppresses REM. Stopping brings a REM rebound with vivid dreams, the same thing heavy drinkers notice after a big night, and the brain never gets all the lost REM back. Dependency and rebound insomnia on stopping are the bigger worry [3].

Walker: how timing wrecks sleep

Timing matters as much as alcohol, and it matters in several ways.

The architecture of the night. Cycles average about 90 minutes, but their content changes. The first half of the night is dominated by deep non-REM sleep, and the second half by stage 2 and more and more REM [2][3]. Someone who usually sleeps from midnight to 8 am but gets up at 6 loses 25 percent of total sleep, yet may lose 60 to 80 percent of their REM sleep [2]. Going to bed late does the opposite damage. If you stay up until 3 am, you get some deep sleep from built-up pressure but end up significantly short, because the brain doesn't simply run the program from the top [3]. Sleep labs use exactly this timing trick to deprive people of one stage selectively [3].

Regularity. Walker's QQRT framework treats sleep like diet's macronutrients: quantity, quality, regularity and timing [2]. Regularity means going to bed and getting up at the same times, within about 30 minutes, measured from lights out [2]. Given the UK Biobank figures above, this may be the most important macro of all. Walker sleeps about eight and a half hours, roughly 11 pm to 7:30 am. He calls it an entirely selfish act and the greatest free health insurance policy he knows, and he recommends a bedtime alarm as well as a wake-up alarm [2]. In the later episode he describes going to bed around 10:30 pm, waking naturally just before 7, and setting an alarm for 7:04 as a backup to protect his regularity [3].

Chronotype. Timing also means matching sleep to your chronotype, which is largely genetic and shaped by at least 22 genes. Walker argues it is unfair to stigmatize evening types as lazy [2]. A morning type forced to stay up late wakes too early. An evening type forced to bed early lies awake and may think they have insomnia. Walker's warning is that when you fight biology you normally lose and the way you know you've lost is disease and sickness [2]. Shift work is the most extreme mismatch [2]. Growth hormone, vital for tissue repair and metabolism in adults, depends both on sleep and on it being night, so shift workers sleeping by day release less [2]. Walker says red-eye flights "should be abolished" for the way they wreck him for days, and both men note the harm long shifts do to physicians [3].

Caffeine timing. "The dose and the timing makes the poison," Walker says of caffeine [3]. Caffeine blocks adenosine receptors, hiding the "sleep pressure" that builds while you are awake. Its half-life is five to six hours and its quarter-life 10 to 12 [3]. People who drink espresso after dinner and "sleep fine" may still lose up to 30% of their deep sleep, which Walker likens to aging yourself 10 to 12 years. They then wake unrefreshed, drink more coffee and sometimes use alcohol to come down, a cycle of dependency [3]. His rule is to stop caffeine about 8 to 10 hours before your usual bedtime [3].

Evening timing more broadly. Stressful events or news late in the evening raise cortisol and sympathetic activity and produce a tired-but-wired state, so Walker avoids stressful content late in the evening [2]. Attia adds food timing: eating within three hours of bed hurts sleep quality [1].

Walker: quality counts as much as quantity

Walker says sleep quality now predicts health about as strongly as quantity, and you cannot shortchange either [2]. One measure is sleep efficiency, the share of time in bed actually spent asleep, where 85 percent or more counts as healthy [2][3]. As he puts it, you can't be unimpaired on four hours of great sleep or on eight hours of fragmented sleep [3]. This is why alcohol does so much harm even when total hours look fine: it cuts quality through sedation, fragmentation and REM loss, not only quantity [3].

Walker's change of tone

Walker admits his early public messaging was too dictatorial and absolutist, and that talking about sleep in a "sleep or else" way can make anxious sleepers worse [2][3]. Huberman disagrees, arguing that the strong message did a lot of good in overturning the I'll sleep when I'm dead mindset [2]. Walker now stresses that one bad night dooms no one. The concern is chronic short sleep [2]. Waking briefly in the night is normal, especially with age [3].

Where They Agree, and Where They Don't

Agreement: sleep is a core longevity input, not an optional extra. Attia calls sleep "metabolic therapy" and more effective than most pills [1], and he counts adequate sleep among the four proven levers for brain health [4]. Walker calls it "probably the single most effective thing you can do to reset your brain and body health" [3]. Attia credits Walker with bringing that view into the mainstream [4].

Agreement: short sleep damages metabolism. Attia says two weeks of poor sleep can cut glucose tolerance by up to 50% and that poor sleep alone can mimic prediabetes [1]. Walker reports that four nights of five hours can push healthy people into the prediabetic range, and that selectively removing deep sleep reduces insulin release and insulin sensitivity [2]. They arrive at the same result from different angles.

Agreement: alcohol ruins sleep quality. Attia says alcohol destroys sleep architecture [1] and that ethanol's effect on sleep is underappreciated [4], and he limits himself to fewer than two drinks at dinner because of it [4]. Walker explains the mechanisms: sedation, fragmentation and REM suppression [3].

Agreement: timing matters. Attia warns against eating within three hours of bed and against screen light at night [1]. Walker covers bedtime regularity, chronotype, caffeine cut-offs and the uneven way the night is built [2][3].

Agreement: sleep ties into the heart and brain. Attia calls the impact of sleep on cardiovascular and cerebrovascular disease "profound" [4]. Walker describes deep sleep as natural blood pressure medication and as a cleansing system for Alzheimer's-related proteins [2][3].

Difference: how strict to be about alcohol. Attia's reading is that up to about one drink a day, harm is hard to detect for most people, with risk rising steeply beyond that. Huberman mentions more conservative views of about two drinks a week, especially regarding breast cancer [4]. Walker doesn't set a threshold, but he says even a single glass of wine with dinner has measurable effects on sleep [3]. These views fit together better than they first appear. Attia's one-drink figure is about overall harm across a lifetime, while his personal two-drink line is specifically about sleep. Walker is talking only about sleep, and at that level of detail even small amounts show up. Both leave the choice to the individual: Attia argues for quality-of-life trade-offs [4], and Walker says he offers science, not prescriptions for life [3].

Difference: how alarmed to be. Attia frames sleep as a medical intervention within a proactive, prevention-first model [1]. Walker, having led the public case for sleep, now pulls back from alarm and warns that anxiety about sleep can backfire [2][3]. Attia's own line, "I don't believe in fear mongering" [4], shows they end up in the same place: take sleep seriously, but don't panic over a bad night.

Difference in emphasis: what to measure. Attia's practice centers on blood markers such as ApoB, blood pressure and triglycerides [4]. Walker offers behavioral and self-report checks, such as whether you would sleep past an alarm or can function before 11 am without caffeine [2]. Neither contradicts the other. Their tools are simply different.

Why It Works

The sources explain why protecting sleep multiplies the value of other habits: sleep directly controls many of the same systems those habits target.

Blood sugar and insulin. Attia's longevity plan rests on metabolic health, which he treats as the root of heart disease, cancer and dementia [1]. Deep sleep regulates blood sugar. Without it, the pancreas releases less insulin and cells respond less to it [2]. Lack of sleep also raises cortisol and blood sugar [1]. So someone who cuts carbohydrates and builds muscle but sleeps badly is working against one of the four causes of metabolic dysfunction Attia names [1].

Blood pressure. Deep non-REM sleep shifts the nervous system into its rest state and works like natural blood pressure medication. Losing it raises blood pressure [2][3]. Attia lists good sleep among the non-drug treatments for high blood pressure that work most of the time [4], and blood pressure is central to both heart attacks and strokes in his framework [4].

Appetite. Short sleep lowers leptin, raises ghrelin, raises endocannabinoids and weakens frontal-lobe control over food choices [2]. A diet plan followed while chronically sleep-deprived has to fight hormones pushing toward bread, pasta and sweets [2].

Hormones and muscle-related signals. Growth hormone, which supports tissue repair and metabolism, is released mainly during sleep and depends on deep sleep and, according to Walker, possibly on REM [2][3]. Alcohol near the legal limit cut its release by well over 50% [3]. Testosterone peaks around REM late in the night [3], and a few nights of short sleep can age men's testosterone by about a decade [2]. Attia's training plan, which prizes strength, stability and fast-twitch power to prevent falls [1][4], depends on this repair signaling at night.

Brain clearance. Deep sleep activates a system that clears beta-amyloid and tau [2]. That explains why Attia, doubtful as he is about much of the amyloid story, still ranks sleep among the few proven brain-health levers [4].

Immunity and gene expression. One night of four hours cut natural killer cell activity by 70 percent, and a week of six-hour nights changed the activity of 711 genes linked to immunity, tumors, inflammation and cardiovascular stress [2]. These are cancer- and heart-related pathways, both horsemen in Attia's framework [1][4].

Emotional regulation. REM acts as overnight therapy. Sleep-deprived people are easily knocked off balance emotionally, and poor sleep predicts more relationship conflict because empathy drops [3]. Attia ranks emotional health as the hardest part of his own longevity to manage [4] and says, "Without emotional health, even the fittest person can be in total despair." [1] Protecting REM from alcohol and early alarms protects the emotional foundation he considers the most important.

Why alcohol and timing hit so hard. Because deep sleep is concentrated early in the night and REM late, any disruption at either end takes out a particular stage and its benefits [2][3]. Alcohol adds sedation in place of real sleep, fragmentation and REM suppression [3]. Caffeine hides adenosine and removes up to 30% of deep sleep even in people who feel they "sleep fine" [3]. Irregular timing works against genetically set chronotypes and circadian clocks, and Walker ties that mismatch to disease [2].

Where It Applies, and Where It Doesn't

Where it applies most: to anyone already investing in exercise, diet or medical monitoring for longevity. For them, short sleep quietly offsets the metabolic, cardiovascular and hormonal gains they are working for [1][2][4]. It applies especially to evening drinkers who assume a nightcap helps [3][4], to after-dinner coffee drinkers [3], and to people whose bed and wake times swing widely [2].

Chronic, not occasional. Walker stresses that the concern is chronic short sleep. One bad night does not doom anyone [2]. Waking briefly at the end of cycles is normal, and up to about 30 minutes of total waking across a night still fits healthy sleep efficiency. The warning signs are lying awake for 20 to 25 minutes or more, or waking consciously six to eight times a night [3].

Shift workers and others who can't control their schedule. Shift work is the most extreme mismatch with biology, and day-sleeping shift workers release less growth hormone [2]. Walker and Huberman thank shift workers for their service rather than blaming them [2]. For these people the advice has limits, and Walker admits no one lives in an ideal world [3].

Evening chronotypes. The early to bed advice doesn't suit everyone. Chronotype is largely genetic, and forcing an evening type to bed early can look like insomnia [2]. Here protecting sleep means consistency and matching your natural timing, not an early bedtime.

Older adults. Night waking becomes more common with age and is usually normal [3]. Melatonin may help adults over about 60 to 65, whose pineal glands can calcify, at doses of 0.1 to 0.3 milligrams rather than the 5 or 10 milligrams common on shelves [3].

More sleep is not always better. Mortality curves rise below seven hours and turn back up past nine to eleven. Walker explains this mostly by illness, poor-quality sleep and depression, though he suspects real oversleeping is possible. He says few people are at risk of it [3].

Where supplements don't substitute. For healthy adults, melatonin added only 3.9 minutes of sleep in a meta-analysis ("a weak sauce effect"), magnesium's data are "uncompelling," and valerian fares worse [3]. Tart cherry and kiwi are intriguing but preliminary [3]. Behavior comes first: cognitive behavioral therapy for insomnia is as effective as sleeping pills in the short term and more effective in the long term [3]. Attia likewise treats brain supplements as a rounding error next to sleep, lipids, insulin sensitivity and exercise [4].

Individual limits on alcohol. Attia's two-drink line is his own threshold. His general reading of the literature allows up to about one drink a day with little detectable harm, while others argue for less [4]. Walker says the time-and-dose curve for daytime drinking hasn't been mapped [3]. Each person has to find their own line.

Persistent insomnia, snoring or suspected sleep apnea, and decisions about medication or supplements, are worth discussing with a doctor or sleep specialist rather than handling alone.

What To Do With It

1. Set a sleep window and keep it within about 30 minutes, every day. Walker defines regularity this way and cites a 49 percent lower all-cause mortality risk among the most regular sleepers. Use a bedtime alarm as well as a wake-up alarm, as he does [2][3].

2. Aim for seven to nine hours, and don't cut the morning short. Most people probably need about 90 minutes more than they get. Waking two hours early can cost 60 to 80 percent of your REM sleep, so protect the end of the night, not just the start [2].

3. Set your own alcohol threshold based on sleep, and stick to it. Attia's is fewer than two drinks at dinner because "my sleep sucks" beyond that [4]. Remember that alcohol is sedation, not sleep, fragments the night and suppresses REM, and that even one glass of wine has measurable effects [3]. If you wouldn't miss it, Attia says, that's a great reason not to bother drinking [4].

4. Stop caffeine 8 to 10 hours before your usual bedtime. An after-dinner espresso can cost up to 30% of your deep sleep even if you think you "sleep fine" [3]. Huberman also delays his first caffeine 90 minutes to two hours after waking [3].

5. Finish eating about three hours before bed and put screens away. Attia says late eating hurts sleep quality and screen light damages sleep architecture [1].

6. Get 30 to 40 minutes of morning daylight. Even overcast daylight far outshines indoor light, and moving workers to window-facing desks added more than 30 minutes of total sleep [3].

7. Keep the bedroom cool and wind down like you're landing a plane. The body needs to drop its core temperature by about one degree Celsius to fall and stay asleep [2]. Build a routine (Walker meditates for 10 to 15 minutes; others read, stretch or take a warm bath) and avoid stressful news or work in the late evening, which leaves you tired but wired [2][3].

8. Get out of bed if you're awake for about 25 minutes. You would never sit at the dinner table waiting to get hungry. Go to another room and come back when sleepy, so your brain doesn't learn to link bed with wakefulness [2]. Write a worry journal an hour or two before bed (studies found it halved the time to fall asleep) and remove clocks from view [3].

9. After a bad night, "do nothing." Following Michael Perlis, Walker advises no sleeping in, no napping, no extra caffeine and no early bedtime, so sleep pressure can rebuild and your window stays intact [3].

10. Check whether you're getting enough. Would you sleep past your alarm if it didn't go off? Can you function with good mood and thinking before 11 am without caffeine? Are you groggy around 11 am to noon, when you should be near your peak? If a tracker says you slept enough but you don't feel restored, look at quality [2]. Then pair sleep with the rest of Attia's plan (zone 2, strength training, blood pressure checks, ApoB) so each habit supports the others [4].

Sources

1. Key Health Habits to Live Over 100 & Prevent Chronic Diseases with Peter Attia · The School of Greatness
2. Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs · Huberman Lab
3. Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep · Huberman Lab
4. Dr Peter Attia Improve Vitality Emotional Physical Health Lifespan · Huberman Lab