{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"#426: The Invisible Price of Poor Sleep and How To Fix It, Tech Hacks That Save Marriages, and the Longevity Equation \u2014 With Melissa Urban","description":"Today, I\u2019m joined by the amazing Melissa Urban, the force behind Whole30 and a global champion of accessible nutrition. In our conversation, Melissa opens up about a surprising discovery in her wellness journey: sleep, not just food, is often the real foundation of long-term health. She shares how overlooked sleep hijacked her cravings, impacted her insulin sensitivity, and even chipped away at her resilience\u2014revealing the invisible costs that only show up years down the line. &amp;nbsp; Visit ozlosleep.com\/nat and use code NAT to get $95 off &amp;nbsp; Episode Timestamps: Welcome and podcast introduction ... 00:00:00 Poor sleep\u2019s impact on cravings and insulin ... 00:00:47 Melissa Urban\u2019s wake-up calls: burnout and disrupted sleep ... 00:00:59 Tech sleep hack: Ozlo noise-canceling earbuds ... 00:01:06 Sleep\u2019s effect on diet and insulin sensitivity ... 00:06:42 Cravings, mood, and resilience with sleep loss ... 00:08:49 Melissa Urban\u2019s sleep disruption stories: motherhood, book tour, menopause ... 00:10:02 Sleep and technology: SleepBuds saving marriage ... 00:12:42 Sleep consistency as key for resilience and health ... 00:17:47 Chronic light sleep: cognitive and metabolic consequences ... 00:20:09 Hormonal disruption and menopause sleep challenges ... 00:24:42 Sleep refresh tips: environment and habits ... 00:26:07 Screen-free wind-down routines ... 00:27:41 Midlife sleep wisdom: earlier bedtime ... 00:34:37 Physical and mental benefits of good sleep ... 00:36:06 Noise canceling vs. masking: SleepBuds explained ... 00:39:18 Sleep supplements: magnesium, melatonin, CBD ... 00:48:28 One impactful habit: eliminate screens and alcohol ... 00:53:30 Where to find Melissa Urban and Ozlo ... 00:56:27 &amp;nbsp; Our Amazing Sponsors: Vampire Exosome by Young Goose - A next-generation serum packed with three trillion PRP-derived exosomes and RejuvNAD\u2122 to support collagen production and skin renewal at the cellular level\u2014helping results build over time instead of fading fast. Shop at younggoose.com and use code NAT10 &amp;nbsp; MassZymes by BiOptimizers \u2013 A full-spectrum digestive enzyme formula with 4x more protease to help break down protein into usable amino acids so your body actually benefits from what you eat\u2014try it risk-free with a 365-day money-back guarantee and save 15% at bioptimizers.com\/bionat with code BIONAT. &amp;nbsp; Mitopure Gummies by Timeline - These clinically researched gummies support mitophagy to help renew your mitochondria and boost cellular energy, giving you a stronger biological foundation for resilience\u2014visit timeline.com\/NAT to get 20% off. &amp;nbsp; Nat's Links:&amp;nbsp; YouTube Channel Join My Membership Community Sign up for My Newsletter&amp;nbsp; Instagram&amp;nbsp; Dr. Bill Lawrence Episode ","author_name":"LONGEVITY with Nathalie Niddam","author_url":"https:\/\/www.nathalieniddam.com\/","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/40556095\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/88AA3C\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/item\/40556095"}