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CBT-I: Session 6 – What Stuck, What Works, and How Alpha-Stim Fits In

In this episode, Michelle Zetoony and Daniel Baughn wrap up their CBT-I series by discussing what strategies have been most effective, how to maintain progress, and how the Alpha-Stim device can help with insomnia. Tune in for practical tips, personal insights, and a deep dive into sleep science!

Timestamps:
00:00 – Introduction & Welcome
00:14 – What is the Alpha-Stim device?
00:47 – FDA Approvals & Clinical Trials
01:20 – How the Alpha-Stim works (biofeedback, electricity, neurotransmitters)
03:33 – Personal experiences with the device
04:43 – Prescription vs. non-prescription devices
05:45 – Alpha-Stim for veterans & insurance
07:13 – How to research and try Alpha-Stim
08:34 – Insomnia, anxiety, and the placebo effect
09:53 – Is Alpha-Stim like a TENS unit?
12:01 – Wrapping up CBT-I: What has worked?
13:10 – Transition routines & buffer zones
14:31 – Key CBT-I tips for better sleep
16:01 – The 13 essential sleep tips
16:41 – 1. Keep the same wake time every day
17:53 – 2. Go to bed only when sleepy
19:38 – 3. Get out of bed if awake
21:00 – 4. Buffer zone activities before bed
22:01 – 5. Get out of bed if worrying
22:42 – 6. Schedule worry/problem-solving earlier
23:20 – 7. Limit time in bed
24:30 – 8. Use bed only for sleep & sex
25:18 – 9. Don’t nap (with exceptions)
26:13 – 10. Don’t cancel activities after poor sleep
26:59 – 11. Avoid caffeine, alcohol, exercise before bed
27:37 – 12. Accept that poor sleep happens
28:00 – 13. Don’t catastrophize setbacks
28:40 – Final thoughts & encouragement
29:00 – Outro

Resources:
Learn more about Alpha-Stim: https://www.alpha-stim.com/

If you found this helpful, please like, subscribe, and share!

CBTI# Insomnia# AlphaStim# SleepHealth# Podcast#

✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-now Sometimes, a simple conversation can be the start of real change.

If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙

Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com

Support the show

Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support

Watch on Youtube: www.youtube.com/@sleeptakeout

www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com

Send us a text

GLP-1 Reality Check: Sleep, Weight Loss & The Truth About New Medications

In this episode, Daniel Baughn and Michelle Zetoony dive deep into the realities of GLP-1 medications, their approval for sleep apnea, and the intersection of sleep, weight loss, and modern medicine. They discuss insurance hurdles, clinical trial data, who really benefits from these drugs, and the importance of lifestyle changes alongside medication. If you’re curious about GLP-1s, sleep health, or the future of weight loss, this episode is for you!

⏰ TIMESTAMPS:
00:00 – Welcome & Episode Introduction
00:12 – What is the “GLP-1 Reality Check”?
00:42 – Insurance Barriers & Paperwork Frustrations
01:57 – GLP-1 Approval for Sleep Apnea: What’s New?
03:49 – Who Should Get GLP-1s? Clinical Trial Insights
06:15 – The Problem with Off-Label Prescribing
08:00 – Insurance, Cost, and Access Issues
10:16 – Comparing GLP-1s to Weight Loss Surgery
12:00 – The Role of Lifestyle: Diet, Exercise, and More
14:00 – GLP-1s for Joint Pain? Off-Label Uses
15:45 – Setting Realistic Expectations for Weight Loss
17:30 – Muscle Loss, Diet Quality, and Intermittent Fasting
20:00 – Weighted Vests, Resistance Training, and Muscle Mass
22:00 – The Food Environment & Societal Challenges
24:00 – Oral vs. Injectable GLP-1s: Why Only Injections in the US?
26:00 – GLP-1 Parties & The Future of Prescribing
28:00 – Obesity as a Medical Condition & Final Thoughts
30:00 – Outro & How to Connect

👍 If you enjoyed this episode, please like, subscribe, and share! Drop your questions or experiences with GLP-1s in the comments below.

GLP1 #SleepApnea #WeightLoss #Podcast #Health #Obesity #sleephealth

✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-now Sometimes, a simple conversation can be the start of real change.

If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙

Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com

Support the show

Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support

Watch on Youtube: www.youtube.com/@sleeptakeout

www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com

Send us a text

S5 E109 - Michelle's Conferences Hot Takes

Welcome back to Sleep Takeout! In this episode, Daniel and Michelle reunite in the studio to share their hot takes from recent sleep conferences, travel adventures, and the latest in sleep medicine. From packing hacks and conference culture to the real talk on GLP-1 medications and the future of sleep care, this episode is packed with insights, laughs, and practical tips for clinicians and sleep enthusiasts alike.

If you enjoy the show, please like, subscribe, and share with a friend—your support helps us grow and bring you more great content!

Timestamps:
00:00 - Welcome back! Daniel & Michelle reunite in the studio
00:38 - Michelle’s whirlwind conference season & travel stories
01:32 - Packing hacks: vacu-suck bags, hostels, and travel tips
03:14 - Carry-on only: Surviving budget airlines
04:54 - Souvenir strategies: Magnets, stickers, and packing light
05:13 - Conference culture: Corporate vs. private practice attendees
06:26 - GLP-1 medications at sleep conferences: Who’s prescribing?
07:31 - The panel’s take: Prescribing, referrals, and patient care
09:06 - Michelle’s approach: Risks, benefits, and real-world use
10:14 - Insurance, pharma, and the realities of new treatments
11:04 - Wrapping up conference season & looking ahead to Podfest
11:58 - Podcasting updates: Switching to video, YouTube, and feedback
12:44 - Call to action: Share, subscribe, and help us grow!
13:26 - Final thoughts & goodbyes

Thanks for listening to Sleep Takeout! Let us know what you think in the comments, and don’t forget to share this episode with someone who could use a little more sleep wisdom. Support the show and become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support

SleepTakeout #Podcast #SleepMedicine #GLP1 #ConferenceRecap #TravelHacks #healthcare

✨ Real rest isn’t just about falling asleep, it’s about feeling at ease again. I’m Dr. Daniel Baughn, sleep psychologist and co-host of Sleep Takeout. I help professionals and high-achievers who seem to have everything together on the outside but can’t quite turn off their minds at night. 🌙 Discover more about this work or reach out directly at https://www.danielbaughn.com/schedule-now Sometimes, a simple conversation can be the start of real change.

If you have questions for Dr. Michelle Zetoony or want to learn more about sleep and wellness, visit https://www.dosleep.com or email us anytime at sleeptakeout@gmail.com We’d love to hear from you! 🌙

Theme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com

Support the show

Become a Sleep Takeout+ Supporter: https://www.buzzsprout.com/1692604/support

Watch on Youtube: www.youtube.com/@sleeptakeout

www.danielbaughn.com
www.dosleep.com
sleeptakeout@gmail.com