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How Long Should You Avoid Screen Time Before Bed?

You’ve probably heard the usual advice: “Turn off screens an hour or two before bed.” And yes—blue light is part of the problem. Blue wavelengths suppress melatonin production. That’s not debatable. It tricks your brain into thinking it’s still daylight, so your body doesn’t get the signal to start winding down. But here’s the thing…

Why Sleep Isn’t Just a Pillar of Health—It’s the Foundation

For years, I described health as being supported by four pillars: sleep, exercise, nutrition, and stress mitigation. But over time, my thinking evolved. I no longer see sleep as just one of those pillars. Sleep is the platform the others rest on. You can exercise all you want, eat perfectly, and meditate daily—but if your

Sleep Is Where You Win: Dr. Kirk Parsley on the Captains & Coaches Podcast

In this episode of the Captains & Coaches Podcast, Dr. Kirk Parsley breaks down why sleep is the single most important factor in performance, recovery, and long-term health. He dives into the biochemical chaos caused by sleep deprivation—from disrupted hormones and blood sugar swings to anxiety, brain fog, and reduced emotional control. You’ll also hear

How to Lower Stress Hormones So You Can Actually Fall Asleep

You can do everything else right—eat clean, train smart, supplement intelligently—but if your stress hormones are too high when your head hits the pillow, you’re still going to struggle to sleep. Here’s why. Stress Hormones and Sleep Don’t Mix Cortisol, the body’s primary stress hormone, is incredibly useful when you need to perform under pressure.

Should You Work Out After a Bad Night of Sleep? (Here’s the Truth)

Let me be really clear about this: If you’re sleep deprived, you shouldn’t be exercising. Now, I’m not saying you shouldn’t move your body. You absolutely should. Movement is medicine. But exercising with the intent of improving your body—getting stronger, faster, leaner, or more skilled? That’s a mistake when you’re running on empty. Here’s Why

3 Common Sleep Myths Sabotaging Your Performance (And One Bonus Myth!)

There are countless misconceptions about sleep floating around—myths that not only confuse people but actively sabotage their health and performance. In my experience working with high performers—from Navy SEALs to busy professionals—I’ve found it’s crucial to directly address and debunk these misconceptions. Today, I’m setting the record straight on three common sleep myths that could

Dr. Kirk Parsley on Truth Serum Podcast with Tyler Minton: How Sleep Fuels Peak Performance

In this insightful episode of Truth Serum with Tyler Minton, Dr. Kirk Parsley dives deep into the critical role sleep plays in optimizing health and performance. As a former Navy SEAL, physician, and renowned sleep expert, Dr. Parsley shares practical, science-backed advice for anyone seeking peak performance—whether you’re an athlete, a busy professional, or simply

How Testosterone and Deep Sleep Work Together to Boost Recovery

Testosterone is one of the body’s most important hormones when it comes to recovery and performance. It helps repair muscle tissue, supports bone density, and influences energy levels, mood, and even cognitive function. For athletes, fitness enthusiasts, or anyone looking to maintain physical vitality, testosterone isn’t just about performance enhancement—it’s a cornerstone of health and

Why You Can’t Fall Asleep: The Secret to Building Enough Sleep Pressure

I hear it all the time: “Doc, I lay down at night, but my brain won’t shut up.” Or, “I go to bed early, but I just toss and turn for hours.” Sound familiar? If so, let me introduce you to something called sleep pressure. Sleep pressure is your body’s built-in mechanism to make you

Waking Up Refreshed: The Science Behind a Powerful Morning Routine

We all know the feeling. You wake up groggy, fumbling for the snooze button, and stumble through the morning in a fog. Maybe you down a couple of cups of coffee, hoping for a miracle. Maybe you just resign yourself to feeling like a zombie until noon. But what if I told you that waking

How Sleep Deprivation Affects Decision-Making in High-Stakes Scenarios

We tend to glorify the grind. Long hours. Short nights. The idea that success means burning the candle at both ends. But what if I told you that sacrificing sleep isn’t just hurting your health—it’s actively making you worse at the thing you’re trying to be great at? When I was a Navy SEAL, sleep

The Overlooked Role of Sleep in Physical Recovery: What the Science Says

When we think about recovery, it’s easy to focus on stretching, nutrition, or hydration. But sleep? That’s often overlooked. Yet, sleep isn’t just a passive activity—it’s the foundation of true recovery. Without adequate rest, every other strategy loses effectiveness. Sleep: The Active Recovery Stage Sleep is when your body shifts into repair mode. During deep,

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