Mastering Sleep, Biohacking & Peptides: A Data-Driven Approach to Longevity with Boris Berjan

20 snips

Mar 6, 2025

Boris Berjan, a sleep and health expert, shares his insights on optimizing sleep through understanding chronotypes and zeitgebers—external cues that regulate our biological rhythms. He discusses the interconnectedness of sleep, exercise, and nutrition in cultivating good health and longevity. Boris also explores effective strategies for managing jet lag, the potential of peptides in biohacking, and delves into spiritual growth as a vital aspect of a meaningful life. His unique approach highlights the delicate balance between physical wellness and spiritual fulfillment.

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ADVICE

Health Priority

Prioritize sleep, exercise, and nutrition in that order for optimal health.
Good sleep promotes better movement and healthier food choices.

ADVICE

Sleep Improvement Tips

To improve sleep, try getting ruminating thoughts onto paper before bed.
Consider using relaxing compounds like ashwagandha or neurofeedback tools.

INSIGHT

Chronotypes and Zeitgebers

Chronotypes (lion, wolf, bear, dolphin) are helpful but can be societally restrictive.
Zeitgebers, like light, food, and temperature, offer more flexible circadian rhythm control.

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I was recently at a health conference and ducked into a hotel room to sit down for a fascinating episode with Boris Berjan, for an episode during which you'll get to explore the powerful role of chronotypes and "zeitgebers"—external cues like light, food, and temperature that regulate your biological rhythm—in optimizing sleep patterns, particularly if you're on the move across different time zones. The word zeitgeber, originating from the German zeit (time) and geber (giver), refers to the environmental signals that help synchronize your internal clock with the external world. Boris and I dive into the hierarchy of sleep, exercise, and nutrition, breaking down how these essential pillars shape the foundation of true health and longevity. Beyond the physical, we explore the deeper connections between spirituality, purpose, and the pursuit of an extended, meaningful life.

Whether you're looking to refine your health, expand your knowledge, or explore the intersection of science and spirituality, this episode is packed with insights to help you on your journey.

Full show notes: https://bengreenfieldlife.com/boris

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