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I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace.
I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace.
I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
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Wim Hof, also known as 'The Iceman,' is a world-renowned breathwork pioneer famous for his ability to withstand extreme cold and his development of the Wim Hof Method, which combines breathing techniques, cold exposure, and commitment to promote healing, resilience, and mental clarity.
Wim Hof, also known as 'The Iceman,' is a world-renowned breathwork pioneer famous for his ability to withstand extreme cold and his development of the Wim Hof Method, which combines breathing techniques, cold exposure, and commitment to promote healing, resilience, and mental clarity.
Simon Sinek is a renowned leadership expert, bestselling author, and host of the podcast 'A Bit of Optimism'. He is known for his work on leadership, human connection, and purpose, with notable books including 'Start with Why'.
Simon Sinek is a renowned leadership expert, bestselling author, and host of the podcast 'A Bit of Optimism'. He is known for his work on leadership, human connection, and purpose, with notable books including 'Start with Why'.
Roxi Nafousi is a manifestation and self-development coach, author of 'Manifest' and a speaker known for her work on personal growth and mental health.
Roxi Nafousi is a manifestation and self-development coach, author of 'Manifest' and a speaker known for her work on personal growth and mental health.
Matthew Walker is a renowned neuroscientist, sleep expert, and bestselling author of 'Why We Sleep'. He specializes in the science of sleep and its impact on health and wellbeing.
Matthew Walker is a renowned neuroscientist, sleep expert, and bestselling author of 'Why We Sleep'. He specializes in the science of sleep and its impact on health and wellbeing.
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I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed.
I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before.
Click the Subscribe button to help us spread the love with On Purpose.
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Have you heard about breathing for anxiety relief?
Today, Jay welcomes back world-renowned breathwork pioneer and “Iceman” Wim Hof to explore how the human body and mind are capable of far more than we believe. Together, they dive into the origins of the Wim Hof Method and how it harnesses the transformative power of breath, cold exposure, and commitment to unlock profound healing, emotional resilience, and spiritual clarity.
Wim shares the emotional story of how his mother’s invocation at his birth and the tragic loss of his wife became catalysts for his life’s mission: to help others reconnect with their inner strength and soul purpose. He explains how breathwork and cold immersion can help regulate the nervous system, reduce inflammation, conquer anxiety, and even break through grief and trauma. Jay and Wim also discuss the simplicity of the method, its scientific validation, and how surrender and intention unlock states of consciousness once thought to be out of reach.
In this interview, you'll learn:
How to Reduce Inflammation Naturally with Breathing Techniques
How to Strengthen Your Immune System in Just 30 Minutes
How to Calm Anxiety Through Simple Daily Breathwork
How to Access Inner Peace by Controlling Your Breath
How to Unlock Your True Potential in Just One Week
You are far more powerful than you realize. Whether you're battling anxiety, feeling stuck, or simply looking to reconnect with yourself, the tools you need are already within you—your breath, your body, and your willingness to try.
With Love and Gratitude,
Jay Shetty
Safety Disclaimer:
Don't do the Wim Hof breathing in a swimming pool, before going underwater, beneath the shower, or piloting any vehicle. Always practice sitting or lying down in a safe environment. Tinnitus symptoms may appear as a result of pushing too forcefully during the breathing exercise. If this happens, take a step back in your future practice – it's important to increase gradually, not forcefully!
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.
What We Discuss:
00:00 Intro
00:41 Dedicating a Life to Wellness
05:04 The Benefits of the Wim Hof Method Explained
11:31 Unlocking the Untapped Power of Breath
13:45 Gaining Full Control Over Your Mind and Body
17:59 Cleansing the Body Through Proper Breathing
22:24 The Science-Backed Truth About Anxiety
24:11 Can Breathing Right Strengthen Immunity?
25:54 How Discomfort Training Builds Stress Resilience
28:22 Training the Body to Embrace Cold Plunges
31:37 The Origin Story of the Wim Hof Method
33:43 Finding Mental Clarity Through Cold Exposure
40:01 Simple Steps to Take Charge of Your Life
44:23 Exploring the Practice of Mantra Meditation
45:22 Defining and Strengthening Willpower
49:26 Overcoming Life’s Most Difficult Challenges
51:20 How to Self Soothe on Emotionally Tough Days
Have you heard about breathing for anxiety relief?
Today, Jay welcomes back world-renowned breathwork pioneer and “Iceman” Wim Hof to explore how the human body and mind are capable of far more than we believe. Together, they dive into the origins of the Wim Hof Method and how it harnesses the transformative power of breath, cold exposure, and commitment to unlock profound healing, emotional resilience, and spiritual clarity.
Wim shares the emotional story of how his mother’s invocation at his birth and the tragic loss of his wife became catalysts for his life’s mission: to help others reconnect with their inner strength and soul purpose. He explains how breathwork and cold immersion can help regulate the nervous system, reduce inflammation, conquer anxiety, and even break through grief and trauma. Jay and Wim also discuss the simplicity of the method, its scientific validation, and how surrender and intention unlock states of consciousness once thought to be out of reach.
In this interview, you'll learn:
How to Reduce Inflammation Naturally with Breathing Techniques
How to Strengthen Your Immune System in Just 30 Minutes
How to Calm Anxiety Through Simple Daily Breathwork
How to Access Inner Peace by Controlling Your Breath
How to Unlock Your True Potential in Just One Week
You are far more powerful than you realize. Whether you're battling anxiety, feeling stuck, or simply looking to reconnect with yourself, the tools you need are already within you—your breath, your body, and your willingness to try.
With Love and Gratitude,
Jay Shetty
Safety Disclaimer:
Don't do the Wim Hof breathing in a swimming pool, before going underwater, beneath the shower, or piloting any vehicle. Always practice sitting or lying down in a safe environment. Tinnitus symptoms may appear as a result of pushing too forcefully during the breathing exercise. If this happens, take a step back in your future practice – it's important to increase gradually, not forcefully!
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.
What We Discuss:
00:00 Intro
00:41 Dedicating a Life to Wellness
05:04 The Benefits of the Wim Hof Method Explained
11:31 Unlocking the Untapped Power of Breath
13:45 Gaining Full Control Over Your Mind and Body
17:59 Cleansing the Body Through Proper Breathing
22:24 The Science-Backed Truth About Anxiety
24:11 Can Breathing Right Strengthen Immunity?
25:54 How Discomfort Training Builds Stress Resilience
28:22 Training the Body to Embrace Cold Plunges
31:37 The Origin Story of the Wim Hof Method
33:43 Finding Mental Clarity Through Cold Exposure
40:01 Simple Steps to Take Charge of Your Life
44:23 Exploring the Practice of Mantra Meditation
45:22 Defining and Strengthening Willpower
49:26 Overcoming Life’s Most Difficult Challenges
51:20 How to Self Soothe on Emotionally Tough Days
Simon Sinek: Not Every Friendship Is Meant to LastAnd Thats Okay! (THIS is How to Know If Its Time To Walk Away From Adult Friendships That No Longer Fit)
Are you keeping this friendship out of habit or love?
If they weren’t in your life today, would you try to be friends again?
In this profoundly insightful episode of On Purpose, Jay Shetty sits down with Simon Sinek, renowned leadership expert, bestselling author, and host of the podcast, A Bit of Optimism. Jay and Simon share a deeply vulnerable and powerful conversation about what it truly means to be human in a world that’s more connected than ever, yet so emotionally disconnected. Together, they explore the foundational role of friendships, belonging, and purpose in building meaningful lives and relationships.
Jay opens up about his own transformation and the early influence of Simon’s book Start with Why, while Simon reflects on the personal journey behind his body of work, emphasizing that all leadership is, at its core, about human connection. They speak candidly about how burnout often stems from loneliness, the fragile nature of adult friendships, the difficulty many have in celebrating others’ success, and the healing power of emotional honesty in relationships. With wisdom, humor, and emotional clarity, Simon breaks down how we can show up more authentically for ourselves and for those we love—even when it’s uncomfortable.
In this episode, you'll learn:
How to Support a Friend Without Trying to Fix Them
How to Know When It’s Time to Let a Friendship Go
How to Create Belonging When You Feel Disconnected
How to Celebrate a Friend’s Win Even When You’re Struggling
How to Communicate When You Don’t Know What to Say
How to Recognize Burnout as a Sign of Loneliness
This episode is a powerful reminder that being imperfect is what makes us human, and that real connection isn’t built on perfection, but on the willingness to be present, authentic, and compassionate.
With Love and Gratitude,
Jay Shetty
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.
Join Jay for his first ever, On Purpose Live Tour! Tickets are on sale now. Hope to see you there!
What We Discuss:
00:00 Intro
02:26 How to Truly Connect with Others
03:45 The Universal Truth Behind All Human Problems
05:45 Why We All Really Just Want to Belong
09:33 Feeling Lonely? You’re Not Alone
12:10 Why Community is Disappearing & Why It Matters
18:33 Do Kids Really Need a Village?
22:17 Why We All Crave Safety
24:22 How to Find People Who Share Your Values
28:19 Understanding the Journey vs. the Goal
30:49 Knowing When to Persevere vs. Let Go
32:46 How to Know You've Outgrown a Friendship
35:22 Recognizing Why a Relationship Has Ended
38:08 Why Sincerity Beats Perfection Every Time
45:46 Learning to Trust Your Intuition
48:52 The Most Powerful Relationship Advice You'll Ever Hear
55:27 How to Share Your Wins With Friends Who Are Struggling
01:03:10 Stop Letting Insecurities Define Your Behavior
01:06:21 Can You Be Friends with People You Envy?
01:09:35 How to Respond to Skeptics with Grace
01:12:44 Your Worth Isn’t Measured by Numbers
01:15:45 Tune Into Your Needs, Not Others' Expectations
01:19:01 What Social Awkwardness Really Means
01:22:59 Real Communication Is About Understanding, Not Winning
01:29:44 Embracing Imperfection Is What Makes Us Human
Are you keeping this friendship out of habit or love?
If they weren’t in your life today, would you try to be friends again?
In this profoundly insightful episode of On Purpose, Jay Shetty sits down with Simon Sinek, renowned leadership expert, bestselling author, and host of the podcast, A Bit of Optimism. Jay and Simon share a deeply vulnerable and powerful conversation about what it truly means to be human in a world that’s more connected than ever, yet so emotionally disconnected. Together, they explore the foundational role of friendships, belonging, and purpose in building meaningful lives and relationships.
Jay opens up about his own transformation and the early influence of Simon’s book Start with Why, while Simon reflects on the personal journey behind his body of work, emphasizing that all leadership is, at its core, about human connection. They speak candidly about how burnout often stems from loneliness, the fragile nature of adult friendships, the difficulty many have in celebrating others’ success, and the healing power of emotional honesty in relationships. With wisdom, humor, and emotional clarity, Simon breaks down how we can show up more authentically for ourselves and for those we love—even when it’s uncomfortable.
In this episode, you'll learn:
How to Support a Friend Without Trying to Fix Them
How to Know When It’s Time to Let a Friendship Go
How to Create Belonging When You Feel Disconnected
How to Celebrate a Friend’s Win Even When You’re Struggling
How to Communicate When You Don’t Know What to Say
How to Recognize Burnout as a Sign of Loneliness
This episode is a powerful reminder that being imperfect is what makes us human, and that real connection isn’t built on perfection, but on the willingness to be present, authentic, and compassionate.
With Love and Gratitude,
Jay Shetty
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.
Join Jay for his first ever, On Purpose Live Tour! Tickets are on sale now. Hope to see you there!
What We Discuss:
00:00 Intro
02:26 How to Truly Connect with Others
03:45 The Universal Truth Behind All Human Problems
05:45 Why We All Really Just Want to Belong
09:33 Feeling Lonely? You’re Not Alone
12:10 Why Community is Disappearing & Why It Matters
18:33 Do Kids Really Need a Village?
22:17 Why We All Crave Safety
24:22 How to Find People Who Share Your Values
28:19 Understanding the Journey vs. the Goal
30:49 Knowing When to Persevere vs. Let Go
32:46 How to Know You've Outgrown a Friendship
35:22 Recognizing Why a Relationship Has Ended
38:08 Why Sincerity Beats Perfection Every Time
45:46 Learning to Trust Your Intuition
48:52 The Most Powerful Relationship Advice You'll Ever Hear
55:27 How to Share Your Wins With Friends Who Are Struggling
01:03:10 Stop Letting Insecurities Define Your Behavior
01:06:21 Can You Be Friends with People You Envy?
01:09:35 How to Respond to Skeptics with Grace
01:12:44 Your Worth Isn’t Measured by Numbers
01:15:45 Tune Into Your Needs, Not Others' Expectations
01:19:01 What Social Awkwardness Really Means
01:22:59 Real Communication Is About Understanding, Not Winning
01:29:44 Embracing Imperfection Is What Makes Us Human
Stop Chasing Emotionally Unavailable People (Listen To This To Attract a Long Term Relationship And Stop Wasting Your Time In The Wrong Ones) With Lisa Bilyeu
Have you ever found yourself holding onto someone who couldn’t fully open up to you?
Have you ever stayed in a relationship longer than you should have, hoping things would finally get better?
In today’s episode, I’m doing something a little different. My good friend Lisa Bilyeu flips the script and interviews me. Lisa is the co-founder of the billion-dollar company Quest Nutrition, founder of Women of Impact, and one of the most honest, fearless voices I know when it comes to growth, relationships, and empowerment. Together, we unpack some of the most misunderstood truths about relationships, from why we settle to how we can start making choices rooted in self-worth rather than fear.
We talk about how to stop crowd-sourcing your most important life decisions and why learning to listen to your own voice—without all the outside opinions—is one of the most healing things you can do. I share the real reason many of us struggle with being alone, how to break the cycle of chasing emotionally unavailable partners, and why true love should feel like peace—not anxiety dressed up as passion.
This episode is about so much more than dating. It’s about rebuilding your self-worth one choice at a time. I walk you through my 5 daily habits that help me build inner confidence, how to tell when you’re compromising in love versus losing yourself, and the honest questions you need to ask before deciding whether to stay—or walk away.
In this interview, you'll learn:
How to Stop Settling and Start Choosing From Confidence
How to Trust Your Intuition Without Second-Guessing Yourself
How to Break Free From the Fear of Being Alone
How to Create Peace In Order to Attract a Healthy Relationship
How to Know If You’re Compromising or Abandoning Yourself
How to Build Self-Worth With 5 Simple Daily Habits
I’m so grateful to Lisa for creating this space. I hope it brings you a deeper sense of direction, healing, and the reminder that you are always worth choosing—especially by yourself.
With Love and Gratitude,
Jay Shetty
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.
What We Discuss:
00:00 Intro
01:21 The Three Reasons We Settle in Love
04:24 We All Have a Different Take on Love
06:36 The 7-Day Opinion Fast
13:15 Why Do We Keep Chasing the Wrong Person?
17:29 The Technique Men Use to Flirt with Women
23:44 The Difference Between Adapting vs. Diminishing Yourself in Relationships
28:39 This is the Biggest Reason for Breakups & How to Avoid It
31:50 Promoting a Healthy Relationship Through 'US' and 'WE'
34:52 Never Say these Two Words During An Argument
36:41 Is it Love or Just Lust?
38:24 Are You Comfortable or Complacent in Your Relationship?
45:24 Don't Let Your Insecurities Affect Your Current Relationship
48:06 The Three People You'll Fall With in Love in Your Life
53:29 Why Trust Should Be Given Easily
56:02 Fixing Someone Isn't Your Responsibility
01:00:39 Three Ways to Adapt to Your Partner's Personality
01:06:23 You Can't Live on Someone Else’s Timeline
01:12:29 This is the Type of Conversation You Should be Having With Your Partner
01:16:16 5 Daily Habits to Build Self-Worth
01:22:47 Best Nighttime Routine to Block Negative Thoughts
Have you ever found yourself holding onto someone who couldn’t fully open up to you?
Have you ever stayed in a relationship longer than you should have, hoping things would finally get better?
In today’s episode, I’m doing something a little different. My good friend Lisa Bilyeu flips the script and interviews me. Lisa is the co-founder of the billion-dollar company Quest Nutrition, founder of Women of Impact, and one of the most honest, fearless voices I know when it comes to growth, relationships, and empowerment. Together, we unpack some of the most misunderstood truths about relationships, from why we settle to how we can start making choices rooted in self-worth rather than fear.
We talk about how to stop crowd-sourcing your most important life decisions and why learning to listen to your own voice—without all the outside opinions—is one of the most healing things you can do. I share the real reason many of us struggle with being alone, how to break the cycle of chasing emotionally unavailable partners, and why true love should feel like peace—not anxiety dressed up as passion.
This episode is about so much more than dating. It’s about rebuilding your self-worth one choice at a time. I walk you through my 5 daily habits that help me build inner confidence, how to tell when you’re compromising in love versus losing yourself, and the honest questions you need to ask before deciding whether to stay—or walk away.
In this interview, you'll learn:
How to Stop Settling and Start Choosing From Confidence
How to Trust Your Intuition Without Second-Guessing Yourself
How to Break Free From the Fear of Being Alone
How to Create Peace In Order to Attract a Healthy Relationship
How to Know If You’re Compromising or Abandoning Yourself
How to Build Self-Worth With 5 Simple Daily Habits
I’m so grateful to Lisa for creating this space. I hope it brings you a deeper sense of direction, healing, and the reminder that you are always worth choosing—especially by yourself.
With Love and Gratitude,
Jay Shetty
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.
What We Discuss:
00:00 Intro
01:21 The Three Reasons We Settle in Love
04:24 We All Have a Different Take on Love
06:36 The 7-Day Opinion Fast
13:15 Why Do We Keep Chasing the Wrong Person?
17:29 The Technique Men Use to Flirt with Women
23:44 The Difference Between Adapting vs. Diminishing Yourself in Relationships
28:39 This is the Biggest Reason for Breakups & How to Avoid It
31:50 Promoting a Healthy Relationship Through 'US' and 'WE'
34:52 Never Say these Two Words During An Argument
36:41 Is it Love or Just Lust?
38:24 Are You Comfortable or Complacent in Your Relationship?
45:24 Don't Let Your Insecurities Affect Your Current Relationship
48:06 The Three People You'll Fall With in Love in Your Life
53:29 Why Trust Should Be Given Easily
56:02 Fixing Someone Isn't Your Responsibility
01:00:39 Three Ways to Adapt to Your Partner's Personality
01:06:23 You Can't Live on Someone Else’s Timeline
01:12:29 This is the Type of Conversation You Should be Having With Your Partner
01:16:16 5 Daily Habits to Build Self-Worth
01:22:47 Best Nighttime Routine to Block Negative Thoughts
Do you believe our thoughts can shape our reality?
Have you ever had a moment where something you visualized came true?
In this special compilation episode of On Purpose, Jay Shetty brings together a powerful lineup of voices—including Roxie Nafousi, Dr. Tara Swart, Big Sean, and Will Smith—to explore how manifestation can be truly transformative when rooted in clarity, alignment, and intentional action. Through candid conversations and personal reflections, Jay and his guests break down the mindset shifts and daily habits that turn dreams into reality.
This episode challenges common misconceptions, revealing that manifestation isn't about wishful thinking but about cultivating a deep sense of self-worth and purpose. Listeners will discover how to harness the power of visualization, overcome limiting beliefs, and align their actions with their deepest desires. The discussions emphasize the importance of consistency, gratitude, and resilience in the journey toward personal fulfillment.
Whether you're new to the concept or seeking to deepen your practice, this episode offers practical insights and inspiring stories to guide you on your path. It's a reminder that with the right mindset and intentional effort, you can create the life you've always envisioned.
In this episode, you'll learn:
How to Shift from Passive Wishing to Active Creating
How to Build Unshakable Self-Trust
How to Visualize and Embody Your Desired Outcomes
How to Stay Motivated and Bounce Back from Setbacks
How to Align Daily Actions with Long-Term Vision
Manifestation is more than a buzzword, it's a commitment to living with purpose and intention. Tune in to uncover the tools and perspectives that can help you turn your aspirations into tangible realities.
With Love and Gratitude,
Jay Shetty.
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.
Join Jay for his first ever, On Purpose Live Tour! Tickets are on sale now. Hope to see you there!
What We Discuss:
00:00 Intro
01:10 This is Why You Attract Rejection and Negativity
04:40 Stop Manifesting the Wrong Things
08:19 Manifesting the Life You Want Isn't a Trend
12:06 Start Small to Grow Big Long Term
15:04 The Impact of Micro Changes to Make Your Life Better
17:57 Why is the Brain Wired to Avoid Risk?
24:45 How Acceptance Can Help You Move Forward
28:52 Stop Chasing, Start Attracting
30:29 Focus on the Things You Can Control
33:08 The Price of Having the Wrong Success Mindset
Do you believe our thoughts can shape our reality?
Have you ever had a moment where something you visualized came true?
In this special compilation episode of On Purpose, Jay Shetty brings together a powerful lineup of voices—including Roxie Nafousi, Dr. Tara Swart, Big Sean, and Will Smith—to explore how manifestation can be truly transformative when rooted in clarity, alignment, and intentional action. Through candid conversations and personal reflections, Jay and his guests break down the mindset shifts and daily habits that turn dreams into reality.
This episode challenges common misconceptions, revealing that manifestation isn't about wishful thinking but about cultivating a deep sense of self-worth and purpose. Listeners will discover how to harness the power of visualization, overcome limiting beliefs, and align their actions with their deepest desires. The discussions emphasize the importance of consistency, gratitude, and resilience in the journey toward personal fulfillment.
Whether you're new to the concept or seeking to deepen your practice, this episode offers practical insights and inspiring stories to guide you on your path. It's a reminder that with the right mindset and intentional effort, you can create the life you've always envisioned.
In this episode, you'll learn:
How to Shift from Passive Wishing to Active Creating
How to Build Unshakable Self-Trust
How to Visualize and Embody Your Desired Outcomes
How to Stay Motivated and Bounce Back from Setbacks
How to Align Daily Actions with Long-Term Vision
Manifestation is more than a buzzword, it's a commitment to living with purpose and intention. Tune in to uncover the tools and perspectives that can help you turn your aspirations into tangible realities.
With Love and Gratitude,
Jay Shetty.
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.
Join Jay for his first ever, On Purpose Live Tour! Tickets are on sale now. Hope to see you there!
What We Discuss:
00:00 Intro
01:10 This is Why You Attract Rejection and Negativity
04:40 Stop Manifesting the Wrong Things
08:19 Manifesting the Life You Want Isn't a Trend
12:06 Start Small to Grow Big Long Term
15:04 The Impact of Micro Changes to Make Your Life Better
17:57 Why is the Brain Wired to Avoid Risk?
24:45 How Acceptance Can Help You Move Forward
28:52 Stop Chasing, Start Attracting
30:29 Focus on the Things You Can Control
33:08 The Price of Having the Wrong Success Mindset
Sleep Expert Matthew Walker: Do THIS to Sleep Through The Night And Never Wake Up Tired Again
Hosts
Hosts of this podcast episode
Jay Shetty
Guests
Guests of this podcast episode
Matthew Walker
Keywords
Keywords of this podcast episode
sleepneurosciencesleep qualitysleep hygienecircadian rhythmssleep disordersmental health
How well did you sleep last night?
Do you wake up feeling rested?
Today, Jay welcomes renowned neuroscientist, sleep expert, and bestselling author Dr. Matthew Walker to unpack the profound importance of sleep and how it shapes every facet of our health and wellbeing. Bestselling author of Why We Sleep, Dr. Matthew Walker brings scientific rigor and heartfelt clarity to one of the most misunderstood and underestimated aspects of our lives.
Matthew opens the discussion by challenging the myth of the 'eight-hour rule.' While the average adult does best with seven to nine hours of sleep, the focus quickly shifts beyond just duration. Instead, Matthew introduces a more holistic four part framework—Quantity, Quality, Regularity, and Timing, or QQRT. This framework highlights how sleep is not simply about how long one sleeps, but also how deeply, how consistently, and how well it aligns with our natural biological rhythms.
Jay and Matthew's conversation also tackles common disruptors of restorative sleep, including caffeine, alcohol, and excessive exposure to artificial light. Dr. Walker discusses how these elements can interfere with the brain’s ability to enter deep and REM sleep, the latter being especially important for emotional processing, hormonal regulation, and memory consolidation. Sleep, it turns out, influences far more than individual health.
In this interview, you'll learn:
How to Know If You’re Getting Enough Sleep
How to Improve Sleep Using the QQRT Formula
How to Align Your Sleep With Your Body’s Internal Clock
How to Avoid Waking Up Tired Every Morning
How to Optimize Your Evening Routine for Better Sleep
How to Fall Back Asleep After Waking Up at Night
How to Diagnose Sleep Apnea at Home
With scientific insight and practical wisdom, the episode paints a vivid picture of how sleep, when prioritized and protected, can serve as a catalyst for healing, clarity, and sustainable energy.
With Love and Gratitude,
Jay Shetty
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.
Join Jay for his first ever, On Purpose Live Tour! Tickets are on sale now. Hope to see you there!
What We Discuss:
00:00 Intro
01:12 The Four Metrics That Define Great Sleep
06:03 Can You Actually Change Your Sleep Cycle?
09:45 Why You Wake Up Tired—Even After a Full Night’s Sleep
14:29 What Sleep Apnea Really Is and Why It’s Often Missed
19:21 The Body-Wide Damage Caused by Sleep Loss
23:20 The Hormone That Increases Late-Night Cravings
28:42 Best Types of Food to Eat Before Bed
33:48 How Late-Night Eating Disrupts Your Sleep Rhythm
37:23 The Truth About Melatonin Supplements
40:47 Should You Give Melatonin To Your Children?
44:25 The Evolution of Sleeping Pills Explained
52:36 The Best Nighttime Routine For Optimal Sleep
55:07 Three Practical Tricks to Fall Back Asleep
01:04:58 What It Really Takes to Clear Caffeine From Your System
01:08:01 Surprising Health Benefits of Drinking Coffee
01:10:02 How Alcohol Quietly Ruins Your Sleep
01:13:06 Can Sleeping Well Actually Make you More Successful?
01:16:40 The Real Risks of Losing Just One Hour of Sleep
01:21:16 What Regular Sleep and a Digital Detox Can Do For Your Life
01:22:45 Why Weekend “Catch-Up” Sleep Doesn’t Work
01:24:09 The Overlooked Link Between Sleep and Mental Health
01:27:32 How Poor Sleep Fuels Loneliness and Disconnection
01:30:58 Why Self-Forgiveness Might Be the Ultimate Sleep Tool
Today, Jay welcomes renowned neuroscientist, sleep expert, and bestselling author Dr. Matthew Walker to unpack the profound importance of sleep and how it shapes every facet of our health and wellbeing. Bestselling author of Why We Sleep, Dr. Matthew Walker brings scientific rigor and heartfelt clarity to one of the most misunderstood and underestimated aspects of our lives.
Matthew opens the discussion by challenging the myth of the 'eight-hour rule.' While the average adult does best with seven to nine hours of sleep, the focus quickly shifts beyond just duration. Instead, Matthew introduces a more holistic four part framework—Quantity, Quality, Regularity, and Timing, or QQRT. This framework highlights how sleep is not simply about how long one sleeps, but also how deeply, how consistently, and how well it aligns with our natural biological rhythms.
Jay and Matthew's conversation also tackles common disruptors of restorative sleep, including caffeine, alcohol, and excessive exposure to artificial light. Dr. Walker discusses how these elements can interfere with the brain’s ability to enter deep and REM sleep, the latter being especially important for emotional processing, hormonal regulation, and memory consolidation. Sleep, it turns out, influences far more than individual health.
In this interview, you'll learn:
How to Know If You’re Getting Enough Sleep
How to Improve Sleep Using the QQRT Formula
How to Align Your Sleep With Your Body’s Internal Clock
How to Avoid Waking Up Tired Every Morning
How to Optimize Your Evening Routine for Better Sleep
How to Fall Back Asleep After Waking Up at Night
How to Diagnose Sleep Apnea at Home
With scientific insight and practical wisdom, the episode paints a vivid picture of how sleep, when prioritized and protected, can serve as a catalyst for healing, clarity, and sustainable energy.
With Love and Gratitude,
Jay Shetty
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What We Discuss:
00:00 Intro
01:12 The Four Metrics That Define Great Sleep
06:03 Can You Actually Change Your Sleep Cycle?
09:45 Why You Wake Up Tired—Even After a Full Night’s Sleep
14:29 What Sleep Apnea Really Is and Why It’s Often Missed
19:21 The Body-Wide Damage Caused by Sleep Loss
23:20 The Hormone That Increases Late-Night Cravings
28:42 Best Types of Food to Eat Before Bed
33:48 How Late-Night Eating Disrupts Your Sleep Rhythm
37:23 The Truth About Melatonin Supplements
40:47 Should You Give Melatonin To Your Children?
44:25 The Evolution of Sleeping Pills Explained
52:36 The Best Nighttime Routine For Optimal Sleep
55:07 Three Practical Tricks to Fall Back Asleep
01:04:58 What It Really Takes to Clear Caffeine From Your System
01:08:01 Surprising Health Benefits of Drinking Coffee
01:10:02 How Alcohol Quietly Ruins Your Sleep
01:13:06 Can Sleeping Well Actually Make you More Successful?
01:16:40 The Real Risks of Losing Just One Hour of Sleep
01:21:16 What Regular Sleep and a Digital Detox Can Do For Your Life
01:22:45 Why Weekend “Catch-Up” Sleep Doesn’t Work
01:24:09 The Overlooked Link Between Sleep and Mental Health
01:27:32 How Poor Sleep Fuels Loneliness and Disconnection
01:30:58 Why Self-Forgiveness Might Be the Ultimate Sleep Tool
