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Sleep is the quiet engine of health and performance, yet most of us treat it like a luxury. We dive into what the body actually does at night—how melatonin sets the stage, why deep sleep restores tissues and immunity, and how REM stitches learning and creativity together—then translate the science into tools you can use tonight.

With our physician co-host Dr. Richard Kennedy, we map the markers of poor sleep you’ll notice during the day: mental fog, irritability, focus lapses, and the creeping reliance on more caffeine. We break down smart napping rules (10–30 minutes, before 3 p.m.), the real half-life of caffeine, and why alcohol and heavy meals can derail your sleep architecture. We also explore how exercise timing affects cortisol and glucose, and why cool, dark bedrooms help your brain downshift.

Traveling or working nights? We compare jet lag strategies, explain how light anchors your circadian clock, and share practical fixes for shift workers—eye masks, blackout curtains, and consistent sleep windows. We cover how much sleep different ages need, why many women may need a touch more sleep across hormonal stages, and how to think about “catching up” when life gets messy. Snoring versus sleep apnea gets a clear explanation, along with accessible diagnostics from home sleep studies to treatments like CPAP and mandibular devices. You’ll also hear simple resets for 3 a.m. wakeups, from reading something dull to the 4-7-8 breathing pattern and screen-free wind downs.

You’ll leave with three science-backed habits: protect a consistent sleep-wake schedule, finish workouts and stimulants early, and build a soothing pre-bed routine that signals lights-out. Ready to sleep smarter and feel sharper tomorrow? Follow the show, share this with a friend who needs better rest, and leave a review to tell us your biggest sleep win.

💤 Resources Mentioned in This Episode

Learn more from the medical organizations Dr. Kennedy referenced:

1. Johns Hopkins Medicine – Sleep Center
   Sleep basics, expert videos, and guides on insomnia, apnea, and circadian rhythm.
   👉 https://www.hopkinsmedicine.org/health/wellness-and-prevention/sleep
2. Mayo Clinic – “Sleep Tips: 6 Steps to Better Sleep”
   Evidence-based checklist for timing meals, caffeine, alcohol, and screens.
   👉 https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
3. Cleveland Clinic – Sleep Disorders Overview
   Understand insomnia, restless-legs, narcolepsy, and sleep apnea symptoms & treatments.
   👉 https://my.clevelandclinic.org/health/diseases/12119-sleep-disorders

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Contact Wellness Musketeers:

Email Dave at davidmliss@gmail.com with comments, questions, and suggestions for future guests.

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• Elite Sports: https://www.elitesports.com

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Ever wondered why some diets work while others fail? Why nutrition advice seems to constantly contradict itself? Or why those GLP-1 medications everyone's talking about are causing such a stir in the wellness world?

In this enlightening conversation with Mayo Clinic nutrition expert Tara Schmidt, we dive deep into the complex realities of weight management, exploring everything from persistent nutrition myths to revolutionary medication approaches. Tara brings refreshing clarity to topics often clouded by misinformation, sharing insights that challenge conventional thinking while remaining grounded in evidence.

The discussion tackles head-on the uncomfortable truth about weight stigma in healthcare settings, where patients often face their most damaging experiences of bias. We explore the concept of "food noise"—that constant mental chatter about food that many experience—and how newer medications are helping some people quiet those thoughts for the first time. Throughout, Tara emphasizes the importance of individualized approaches, noting that adherence to any dietary pattern matters far more than which specific diet you choose.

Perhaps most valuably, Tara offers practical guidance rooted in simplicity rather than sensation. She suggests focusing on what you can add to your diet rather than what to eliminate, considering how your environment shapes your choices, and recognizing the power of small, consistent changes over time. Her approach reminds us that sustainable wellness isn't about perfection but about finding patterns that work within your unique life circumstances.

Whether you're curious about intermittent fasting, wondering about hydration guidelines, or simply trying to navigate contradictory nutrition headlines, this episode provides thoughtful perspective from someone who's dedicated her career to helping people build healthier relationships with food. Subscribe now and join our growing community of listeners seeking evidence-based approaches to wellness that acknowledge both science and lived experience.

Tara Schmidt/Mayo Clinic Resources:

• Tara Schmidt - LinkedIn
• Mayo Clinic Diet’s homepage - Weight Loss Program – The Mayo Clinic Diet
• Tara Schmidt, Host - Mayo Clinic on Nutrition Podcast Series - Apple Podcasts

A few of Tara's most listened-to episodes:

• Obesity is Not a Moral Failing
• The Magic of Magnesium

Support the show

Contact Wellness Musketeers:

Email Dave at davidmliss@gmail.com with comments, questions, and suggestions for future guests.

Follow us on our social media:

• Instagram
• Facebook
• YouTube

Support our Sponsor:

• Elite Sports: https://www.elitesports.com

Subscribe to our newsletter:

• Contact our co-host "Aussie" Mike James and sign up for our newsletter: Wellness Musketeers Newsletter

Send us a text

In an instant, trauma changes everything.

In this episode of Wellness Musketeers, co-hosts "Aussie" Mike James and interviewer David Liss is joined by two leading experts: trauma surgeon Dr. Babak Sarani and orthopedic surgeon Dr. Marc Chodos of George Washington University Hospital. Together, they take you inside the trauma care system — from emergency scenes to operating rooms — and reveal why trauma is often a preventable public health crisis, not just a random accident.

🩺 What you’ll learn:

• What happens during the critical "golden hour" after serious injury
• Why most trauma is preventable — and how simple steps save lives
• How battlefield medicine revolutionized modern trauma care
• What patients, caregivers, and families should know before an emergency ever happens

This episode is packed with real-world insights for anyone who drives, parents, cares for aging loved ones — or simply wants to understand how trauma medicine works when seconds matter most.

🎧 Listen to more episodes of Wellness Musketeers:⁠https://wellnessmusketeers.buzzsprout.com/⁠

Dr. Marc Chodos Orthopedic Surgeon, GW Medical Faculty Associates⁠https://gwdocs.com/find-a-doctor/marc-j-chodos-md⁠

Dr. Babak Sarani Director, Center for Trauma and Critical Care, GW Hospital⁠https://gwdocs.com/find-a-doctor/babak-sarani-md⁠

If you would like to connect with the staff at The George Washington University Hospital for care, information, or appointments, you can:

🌐 Visit: ⁠https://www.gwhospital.com⁠ 📞 Call Physician Referral: 1-888-4GW-DOCS (1-888-449-3627) 📍 The George Washington University Hospital 900 23rd Street, NW Washington, DC 20037 Main Hospital Line: 202-715-4000

#trauma #traumacare #emergencymedicine #goldenhour #injuryprevention #publichealth #healthpodcast #wellnesspodcast #firstresponders #orthopedics #traumasurgery #firearminjuries #traumasystem #patienteducation #wellnessmusketeers #medicalpodcast #healthcarepodcast

Support the show

Contact Wellness Musketeers:

Email Dave at davidmliss@gmail.com with comments, questions, and suggestions for future guests.

Follow us on our social media:

• Instagram
• Facebook
• YouTube

Support our Sponsor:

• Elite Sports: https://www.elitesports.com

Subscribe to our newsletter:

• Contact our co-host "Aussie" Mike James and sign up for our newsletter: Wellness Musketeers Newsletter