Self Growth Videos Library
Sleep, Light & Circadian
Browse curated self-growth videos, teachers, books, lessons, and resources in this part of the library.
Library routes
Move through the site by purpose.
These are the main shelves of the growing library. They give people fast choices before the full index begins.
Full index
Browse everything in this section.
ResourceDr. Clay Moss: On Metabolic Health, Insulin Resistance, Peptides, & Sleep Hygiene | TUH #267
Brecka interviews functional medicine physician Dr. Clay Moss about metabolic health as, in Moss's framing, the root of most chronic …
Explore this page
ResourceThe Ultimate Sleep Optimization Challenge Day 2
Brecka leads Day 2 of a sleep optimization challenge focused on the evening. He walks through the four sleep stages and claims deep …
Explore this page
ResourceThe Ultimate Sleep Optimization Challenge Day 1
Day 1 of Brecka's sleep optimization challenge opens with his central claim that most sleep problems stem from a nervous system that …
Explore this page
ResourceDoes Catching Up on Sleep Actually Work? The Science Explained | TUH #258
Brecka argues that sleep consistency matters as much as sleep duration. He cites recent large wearable-data studies he says found …
Explore this page
ResourceHow to Balance Female Hormones Naturally: Blood Sugar, Estrogen & Cortisol | TUH #250
In this short solo episode, Brecka argues that female hormone symptoms reflect signals from blood sugar, estrogen clearance, …
Explore this page
ResourceQ&A with Gary Brecka: Peptides, Migraines, Sleep Protocols & More! | TUH #240
A Q&A episode covering shift workers who cannot keep a regular sleep schedule, healthy weight gain and sarcopenia after 65, chronic …
Explore this page
ResourceSunlight Controls Brain Chemistry
In this short clip, Brecka discusses seasonal changes in mood and energy, attributing them to brain chemistry responding to reduced …
Explore this page
ResourceHow To Improve Your Sleep With These Sleep Hygiene Tips | TUH #234
In this short solo episode, which expands the earlier sleep clip, Brecka argues sleep is a metabolic and brain-health foundation …
Explore this page
ResourceYour Sleep Today Shapes Your Brain Decades From Now
In this very short clip, Brecka argues that sleep choices made in midlife shape brain health decades later. He claims disrupted …
Explore this page
ResourceHoliday Weight Gain Explained: Alcohol, Cortisol and Sleep | TUH #228
Brecka argues holiday weight gain between Thanksgiving and New Year is driven by more than extra calories. He claims alcohol pauses …
Explore this page
ResourceThe 3 Hormones Controlling Your Stress, Cravings & Energy (Cortisol, Leptin, Ghrelin)
A one-minute introductory clip in which Brecka sets up cortisol, leptin and ghrelin as the three hormones governing stress, cravings …
Explore this page
ResourceQ&A with Gary: Fasting, Hyperbaric, Sleep, Berberine and More! | TUH #194
A Q&A episode in which Brecka answers audience questions across many topics: supporting gut bacteria in C-section babies, possible …
Explore this page
ResourceHow to Sleep Better Using This Morning Sunlight Routine | TUH #188
Brecka argues better sleep starts in the morning, not at bedtime, presenting morning sunlight as the anchor that sets the circadian …
Explore this page
ResourceTop 2025 Health News Updates: FDA Bans Toxic Food Dyes, Sleep Crisis, & More! | TUH #164
Brecka rounds up health headlines he considers major wins, leading with what he describes as an FDA plan to phase out …
Explore this page
Resource5 Zero-Cost Biohacks: Sleep, Breath, Sun, Cold & Fasting | TUH #154
Brecka presents five zero-cost biohacks — sleep hygiene, breathwork, morning sunlight, cold exposure and fasting — arguing the most …
Explore this page
ResourceDr. Brian Mogen: CTO of Hapbee Discusses the Science of Biohacking Sleep | TUH #151
Brecka interviews Hapbee CTO and biomedical engineer Dr. Brian Mogen about his background in brain-computer interfaces and spinal …
Explore this page
ResourceThe Sleep Hack You Haven’t Tried Yet! | No Pills, Just Science
In this short clip, Brecka promotes a pillow device he says he uses on long flights, claiming it transmits frequencies that mimic …
Explore this page
ResourceBiohacking Sleep, Energy & Focus Without Stimulants?
Brecka gives a multi-week personal review of a wearable frequency device. He claims the device sends frequencies intended to mimic …
Explore this page
ResourceDr. Austin Lake: Women’s Health - Birth Control, Hormones, Sleep & Nutrients | TUH #145
Brecka interviews Dr. Austin Lake on women's health, focusing on birth control, ovulation, hormones and fertility. Lake argues that …
Explore this page
ResourceWhy Your Eating Window is Wrecking Your Sleep | Gary Brecka & Kristen Holmes
A short clip with Kristen Holmes on eating windows and sleep. Holmes states the average American eats across a very long daily …
Explore this page
ResourceKristen Holmes: Modern Society's Biggest Sleep Problem REVEALED | TUH #125
Whoop's Kristen Holmes tells Brecka that circadian misalignment is modern society's biggest sleep problem and that sleep regularity …
Explore this page
ResourceHow to Optimize Your Circadian Rhythm for Better Sleep, Metabolism, and Mental Health | TUH #066
Brecka introduces circadian rhythms as the body's roughly 24-hour internal clock, shaped by light and temperature, and argues that …
Explore this page
ResourceJorge Masvidal: Fight Recovery Routine, Sleep Hack and Nate Diaz Fight Prep Tips | TUH #065
Fighter Jorge Masvidal tells Brecka his sleep had been broken since his teens, averaging only a few fragmented hours, and recounts …
Explore this page
ResourceQ&A: Fasting Dos & Don’ts, Increasing Testosterone, & Better Sleep | TUH #062
In a Q&A short, Brecka answers audience questions on fasting, testosterone, sleep and everyday drinks. He discusses sparkling water …
Explore this page