Still exhausted even after trying melatonin, magnesium, sleep hygiene, blue-light blockers, and every hack the internet promised would fix your sleep?
Here's the truth nobody talks about: sleep hacks treat symptoms — not systems.
If your internal operating systems are misfiring, no supplement or gadget will save your sleep.

In this episode, I break down the real root causes behind stubborn insomnia, middle-of-the-night wakeups, grogginess, and low energy… and why your sleep won't improve until you fix these core systems:

Why melatonin & magnesium aren't fixing your sleep — and why they leave you groggy
The #1 hidden reason you feel wired at night but tired all day (hint: cortisol timing)
How broken circadian rhythms override even the best sleep routines
The connection between GABA, serotonin, gut health & nutrient deficiencies
Why your brain literally can't make the neurotransmitters you need for deep sleep
Signs of toxin overload (mold, heavy metals, chemicals) that silently sabotage restorative sleep
How nervous system dysregulation keeps your brain stuck in fight-or-flight
Why sleep hacks are like "putting tape over your car's check-engine light"
The exact blueprint of the Sleep Operating System approach that actually works

Instead of layering more hacks, high performers fix sleep from the inside out by optimizing:

• Hormones (cortisol, melatonin, thyroid, sex hormones)

• Gut health + microbiome

• Nutrient absorption & inflammation

• Detox systems (liver, gut, lymph)

• Nervous system (parasympathetic activation)

• Stress resilience

When you fix the system, effortless sleep becomes automatic.
You fall asleep easily, stay asleep, wake up energized before your alarm, and stop relying on sleep aids or stimulants.

How to Build a Superhuman Physique — Without Sacrificing Your Life

In this episode, Riley from Superhuman breaks down a realistic, science-backed approach to achieving that chiseled, Adonis-like physique — without endless cardio, restrictive dieting, or spending your entire life in the gym.

You'll learn:
The key differences between fat loss, lean muscle gain & recomposition
Why clarity, consistency, and the right program matter more than anything
Why lifting weights beats excessive cardio for long-term fat loss
How your hormones, metabolism & sleep impact body transformation
The right calorie formula for fat loss and lean bulking
Progressive overload principles for faster muscle growth
How to avoid extreme dieting, burnout, and cortisol spikes

Riley shares what's worked for him, his clients, and what's backed by data, testing, and real-world results — all designed to help you look great, feel great, and still live your life.

KEY TAKEAWAYS:
• Multiply bodyweight (lbs) × 13 → Fat loss daily calories
• Multiply bodyweight (lbs) × 15 → Maintenance calories
• Add +400 to +600 calories → Lean bulk
• Lift heavy 6–8 reps + progressive overload
• Optimize sleep & hormones for better results

Natalie is a London-based neuroscientist, clinical psychologist, and biohacker specializing in the gut-brain axis and longevity. She holds an MSc in bioscience innovation from UCL with triple distinction, where her dissertation explored how probiotics, postbiotics, amino acids, and peptides improve sleep quality and recovery. She now collaborates with the Longevity Clinic on peptide formulation, bridging cutting-edge science with everyday biohacking to help people not just live longer, but live brighter.

What We Discussed:

1. Why 90% of your serotonin is made in your gut—and how gut inflammation destroys your sleep architecture
2. The four "languages" your gut and brain use to communicate (neural, metabolic, hormonal, immune)
3. Daily habits silently wrecking your microbiome: late-night snacking, artificial sweeteners, alcohol, and antibiotics
4. The 3-step gut repair protocol: repair the lining, repopulate with the right bacteria, rethink your lifestyle
5. Why postbiotics beat probiotics for immediate results—and the best peptides for deep sleep (DSIP, Selank, BPC-157)

Find Natalie:

Instagram: @kotovn_

LinkedIn: https://www.linkedin.com/in/natalie-kotova-108aa11b0