Today, I'm joined by the amazing Melissa Urban, the force behind Whole30 and a global champion of accessible nutrition. In our conversation, Melissa opens up about a surprising discovery in her wellness journey: sleep, not just food, is often the real foundation of long-term health. She shares how overlooked sleep hijacked her cravings, impacted her insulin sensitivity, and even chipped away at her resilience—revealing the invisible costs that only show up years down the line.

Visit ozlosleep.com/nat and use code NAT to get $75 off

Episode Timestamps:

Welcome and podcast introduction ... 00:00:00

Poor sleep's impact on cravings and insulin ... 00:00:47

Melissa Urban's wake-up calls: burnout and disrupted sleep ... 00:00:59

Tech sleep hack: Ozlo noise-canceling earbuds ... 00:01:06

Sleep's effect on diet and insulin sensitivity ... 00:06:42

Cravings, mood, and resilience with sleep loss ... 00:08:49

Melissa Urban's sleep disruption stories: motherhood, book tour, menopause ... 00:10:02

Sleep and technology: SleepBuds saving marriage ... 00:12:42

Sleep consistency as key for resilience and health ... 00:17:47

Chronic light sleep: cognitive and metabolic consequences ... 00:20:09

Hormonal disruption and menopause sleep challenges ... 00:24:42

Sleep refresh tips: environment and habits ... 00:26:07

Screen-free wind-down routines ... 00:27:41

Midlife sleep wisdom: earlier bedtime ... 00:34:37

Physical and mental benefits of good sleep ... 00:36:06

Noise canceling vs. masking: SleepBuds explained ... 00:39:18

Sleep supplements: magnesium, melatonin, CBD ... 00:48:28

One impactful habit: eliminate screens and alcohol ... 00:53:30

Where to find Melissa Urban and Ozlo ... 00:56:27

Our Amazing Sponsors:

Vampire Exosome by Young Goose - A next-generation serum packed with three trillion PRP-derived exosomes and RejuvNAD™ to support collagen production and skin renewal at the cellular level—helping results build over time instead of fading fast. Shop at younggoose.com and use code NAT10

MassZymes by BiOptimizers – A full-spectrum digestive enzyme formula with 4x more protease to help break down protein into usable amino acids so your body actually benefits from what you eat—try it risk-free with a 365-day money-back guarantee and save 15% at bioptimizers.com/bionat with code BIONAT.

Mitopure Gummies by Timeline - These clinically researched gummies support mitophagy to help renew your mitochondria and boost cellular energy, giving you a stronger biological foundation for resilience—visit timeline.com/NAT to get 20% off.

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Dr. Bill Lawrence Episode

Today, I'm joined by David Roberts and Dr. John Gildea, two passionate researchers whose work sits at the cutting edge of environmental health and longevity science. In this episode, we dive deep into the catalyst for developing a stabilized sulforaphane supplement—something born out of both necessity and relentless curiosity. David opens up about how environmental toxicity stopped being theoretical for him, and Dr. Gildea brings a wealth of clinical insight into why supporting our detox pathways could be a game-changer for chronic disease prevention.

Offer: Get 25% off stabilized sulforaphane products for a limited time at mara-labs.com/NAT with code NAT (offer ends April 7th 2026; 15% off thereafter).

Episode Timestamps:

Welcome and podcast intro ... 00:00:00

When toxins became personal: cancer & environment ... 00:04:54

Practical detox: household and lifestyle changes ... 00:06:12

Sulforaphane's effect on inflammation and daily function ...00:07:07

Finding health solutions outside conventional medicine ... 00:14:44

Cancer diagnosis prompts sulforaphane stabilization ... 00:18:17

NRF2: master regulator in aging, skin, and detox ... 00:24:16

Sulforaphane, curcumin, and inflammation ... 00:25:11

Supplement confusion: sulforaphane vs. glucoraphanin ... 00:31:10

Food as medicine and practical dosing ... 00:34:51

Microplastics: exposure, health risks, and impacts ... 00:35:31

Detox routes and microplastics research ... 00:47:04

Glyphosate, NRF2 suppression, and gut barriers ... 00:52:54

Sulforaphane boosts detox and protects against pollution ... 00:59:13

GLP-1s, muscle loss risk, and supplement alternatives ... 01:00:08

Berberine: sleep, glucose, and microbiome effects ... 01:06:12

Synergies, future research, and sulforaphane limits ... 01:10:32

Sprouts, seeds, and potency of broccoli compounds ... 01:16:17

Our Amazing Sponsors:

Vitali SkinCare - combines pharmaceutical-grade copper peptides with zero-age exosomes to support clearer cellular signaling and long-term skin resilience, working with your biology instead of forcing change. Visit VitaliSkincare.com and use code NAT20 for 20% off.

Tro Zzz by Troscriptions – a fast-acting, customizable sleep formula designed to quiet racing thoughts and support deeper, more restorative sleep using a powerful blend of GABA-supporting compounds, cannabinoids, and sleep-promoting ingredients. Head to troscriptions.com, use code NAT10, and get 10% off.

Complete Liver Complex by LVLUP Health - supports your liver's natural detox pathways so your body can reset after the holidays without suffering. Go to lvluphealth.com and use code NAT for 20% off.

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Dr. Bill Lawrence Episode

Today, I'm joined by Erin Ryan, my producer, for a special follow-up episode where we tackle your most pressing questions about bioregulators and peptides. After the wildly popular Bill Lawrence interview, the Longevity Podcast community sent in a wave of thoughtful queries—from cancer concerns to menopause, sourcing, and practical tips.

Click Here for list of BIOREGULATOR NAMES

Books mentioned in this episode:

The Peptide Bioregulator Revolution (Great primer on bioregulators)

Author: Dr. Marios Kyriazis

Peptides and the Epigenetic Control of Aging (Technical, science-heavy)

Author: PhD Vladimir Khavinson, MD, PharmaB Phil Micans, MS, PhD Alexander Maryanovich, MD

Episode Timestamps:

Welcome and sponsor introduction ... 00:00:00

Autophagy and Primadene ... 00:00:44

Bioregulator basics and liver support ... 00:01:58

Cancer and telomere lengthening peptides ... 00:05:56

Bioregulators and cancer: caution advised ... 00:08:06

Immune bioregulators and cancer recovery ... 00:12:31

Book reference: "Peptide Bioregulator Revolution" ... 00:13:54

Bioregulators for immune support ... 00:14:44

When not to use bioregulators ... 00:16:56

Menopause, ovarian aging, and bioregulators ... 00:17:47

Clinical outcomes in women ... 00:23:57

GLP-1s and bioregulator absorption ... 00:27:01

Preventative strategies by age ... 00:28:57

Epitalon safety and dosing ... 00:33:18

Bioregulator sourcing and access ... 00:35:41

Amazon caution for supplements ... 00:38:01

Emerging science and trusted brands ... 00:40:03

Social media challenges and newsletter ... 00:44:30

Our Amazing Sponsors:

Primeadine by Oxford Healthspan — A food-derived spermidine supplement that supports autophagy and cellular renewal without fasting, made from Japanese wheat germ with clean, rigorously tested ingredients (including a gluten-free option); visit oxfordhealthspan.com/BIONAT20 and use code BIONAT20 at checkout.

Nature's Marvels Bioregulators - provide gentle, organ-specific support — and the Liver Bioregulator is a favorite this season for supporting detox pathways and metabolic flow. Head to profound-health.com and use code NAT15 for 15% off your first order. http://www.profound-health.com/?Aff=Longevity15

O₃RACLE by Wizard Sciences — A daily ozonated oil capsule designed to support immune balance, cellular communication, and antioxidant production without clinics, machines, or complicated routines; learn more at wizardsciences.com and use code NAT15 for 15% off.

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Dr. Bill Lawrence Episode