102. Sleep Smarter: Unlocking the Science of Rest and Renewal

What if the most powerful anti-aging tool wasn’t a supplement, diet, or workout, but something as simple as sleep? In this episode of the Wild and Well Collective Podcast, hosts Sheree Beaumont and Christa Elza break down the science of sleep and why it’s the ultimate performance enhancer. From hormone regulation and metabolism to brain detoxification and gut health, they explore how quality rest impacts every aspect of our wellbeing. 

You’ll hear practical tips for improving sleep hygiene, natural supplement recommendations, and morning/evening routines that align your body’s circadian rhythm for optimal energy, focus, and longevity.

[00:00 - 05:00] Sleep: The Underrated Health Powerhouse

• Poor sleep disrupts hormones, spikes sugar cravings, and leads to overconsumption
• One week of bad sleep can cut insulin sensitivity by 30% and raise inflammation
• Deep sleep supports growth hormone; REM sleep detoxifies the brain
  
  

[05:01 - 09:00] Circadian Rhythms, Hormones, and Hunger

• Missing your “sleep train” can keep you wired for hours
• Sleep loss raises cortisol, lowers progesterone, and slows metabolism
• One less hour of sleep may lead to 400–500 extra calories eaten
  
  

[09:01 - 13:00] Sleep Apnea, Mouth Breathing, and Gut Health

• Sleep apnea harms hormones, blood pressure, and insulin sensitivity
• Mouth breathing reduces oxygenation and alters microbiomes
  Gut bacteria produce serotonin, the precursor to melatonin
  
  

[13:01 - 17:00] Eating Patterns, Fasting, and Sleep Quality

• The gut microbiome needs rest—aim for a 12-hour overnight fast
• Late-night meals disrupt microbiome balance and circadian rhythm
• Evening carbs can support serotonin and melatonin production
  
  

[17:01 - 24:00] Practical Strategies for Better Sleep

• Identify whether falling or staying asleep is the issue
• Remove TVs from bedrooms and reserve the bed for rest and intimacy
• Use stress-lowering tools like box breathing and journaling
  
  

[24:01 - 32:00] Morning & Evening Routines for Optimal Rest

• Morning sunlight and consistent wake times set your rhythm
• Supplements like magnesium, L-theanine, tart cherry juice, valerian root, or CBD can help
• Morning walks or “legs up the wall” routines regulate energy and reduce stress

Key Quotes:

“Just one week of poor sleep can make your body 30% less insulin sensitive.” – Sheree Beaumont

“Without good sleep, our moods can be dysregulated and our hormones take a hit.” – Christa Elza

Connect with Sheree! 
Instagram: https://www.instagram.com/shereehannahwellness/
LinkedIn: https://www.linkedin.com/in/sheree-hannah/

Connect with Christa!
Instagram: https://www.instagram.com/christaelza
Website: https://elive-health.com/