Melatonin, Naps, and Tracking: What You're Getting Wrong About Sleep | Dr. Martin Kawalski, Stanford Sleep Expert

Paul Pritchard is one of the most significant figures in British climbing. He became one of Britain’s leading rock climbers and mountaineers, with major first ascents across the UK, Patagonia, Baffin Island, Yosemite, Kyrgyzstan and the Karakoram. His first ascent of the West Face of Mount Asgard in 1994 remains one of his defining achievements.He was also the first author to have won the Boardman Tasker Prize for Mountain Literature twice — for Deep Play, and later, The Totem Pole.In 1998, everything changed.While climbing Tasmania’s Totem Pole, Paul was struck in the head by a falling rock, sustaining a near-fatal brain injury that left him with hemiplegia. He spent the next year in hospital and has described the decades since as his longest project: healing, adapting, and learning to live one moment at a time.And yet today, Paul says he gives thanks to the Totem Pole every morning.This is not simply a comeback story. It’s a conversation about mortality, fear, acceptance, freedom, identity, and what happens when the life you expected disappears.We talk about why losing choices can sometimes make us freer, why fear doesn’t need to disappear before we act, how aging changes the need to prove ourselves, and Paul’s idea of the “dignity of risk.”If none of us knows how much time we have, what are we still postponing?REFERENCESPaul's excellent books:: Deep Play | The Totem Pole | The Longest Climb | The Mountain Path on his website at https://www.paulpritchard.com.au/booksPaul's Instagram: @paulpritchard💜 Want to stay strong, mobile, and capable for decades? Join the Ageless Athlete newsletter — one useful email a week on how to build and protect strength, endurance, mobility, recovery, and the physical capacity to keep doing what you love as you get older.Join here → https://www.agelessathlete.co/newsletter/ Timeline: Support cellular renewal and mitochondrial function with Mitopure, featuring Urolithin A. Get up to 20% off at timeline.com/AGELESSATHLETE 🚀 Love the show? Here’s how to support it If something you’ve heard here has stayed with you, made you smile, or helped you keep going, I’d be honored if you’d consider supporting the show. 👉 https://buymeacoffee.com/agelessathleteTopics: longevity, fitness over 40, endurance training, aging athletes, recovery, injury preventionAgeless Athlete is a podcast about healthy aging for people who want to stay strong, active and capable for life. Conversations explore strength, endurance, mobility, recovery, VO2 max, muscle and bone health, and what it takes to keep doing the things you love as you get older.Follow Ageless Athlete — How to Stay Strong, Curious & Capable for Life for new episodes each week.

We spend a lot of time preparing our bodies for the next 30 or 40 years.Strength. Mobility. Sleep. Recovery. Longevity.But almost nobody prepares for how sex, desire, intimacy, and pleasure may change over that same stretch of time.In this conversation, I speak with Joan Price, one of the best-known voices on sex and aging, about what changes, what can actually get better, and what we should understand long before we think we need to.Joan is 82, but much of what she shares may be most useful in your thirties, forties, and fifties.We talk about physical changes, why exercise matters, how desire evolves, why communication becomes more important, and how intimacy can adapt as we age.This is a conversation about the next 40 years of your body — and a part of longevity we rarely prepare for.Note: This episode includes frank discussion of sex, sexual function, grief, and intimacy.Joan’s Books & ResourcesJoan’s books include Naked at Our Age, Sex After Grief, The Ultimate Guide to Sex After 50, Better Than I Ever Expected, and Ageless Erotica.Learn more about Joan’s books, webinars, newsletter, and other resources at JoanPrice.com. If you’d like to buy one of her books, consider purchasing through her website: joanprice.com/books 💜 Want to stay strong, mobile, and capable for decades? Join the Ageless Athlete newsletter — one useful email a week on how to build and protect strength, endurance, mobility, recovery, and the physical capacity to keep doing what you love as you get older.Join here → https://www.agelessathlete.co/newsletter/ Timeline: Support cellular renewal and mitochondrial function with Mitopure, featuring Urolithin A. Get up to 20% off at timeline.com/AGELESSATHLETE 🚀 Love the show? Here’s how to support it If something you’ve heard here has stayed with you, made you smile, or helped you keep going, I’d be honored if you’d consider supporting the show. 👉 https://buymeacoffee.com/agelessathleteTopics: longevity, fitness over 40, endurance training, aging athletes, recovery, injury preventionAgeless Athlete is a podcast about healthy aging for people who want to stay strong, active and capable for life. Conversations explore strength, endurance, mobility, recovery, VO2 max, muscle and bone health, and what it takes to keep doing the things you love as you get older.Follow Ageless Athlete — How to Stay Strong, Curious & Capable for Life for new episodes each week.

Ageless Athlete Newsletter. Weekly longevity insights + behind-the-scenes. No spam ever. 🚨You can train hard, stay fit, and still lose physical abilities you are no longer asking your body to use.Dan Edwardes has spent more than two decades at the forefront of parkour as a practitioner, coach, and movement educator. His work has helped shape parkour into a global movement practice, with coach education programs delivered internationally through Parkour Generations and ADAPT.In this episode, we use parkour to explore a bigger question: what physical capabilities are you still losing, even if you still exercise?We talk about why fitness does not always equal capability, the movement patterns adults stop practicing, why jumping, climbing, balancing, and reacting still matter, and how parkour can be scaled for people well into their 60s, 70s, 80s, and beyond.We also get into fear: when it is useful, when it becomes reckless, and why it often appears right at the edge of something you may actually be capable of doing. Dan is amazing. Don't miss this one. REFERENCES / LEARN MOREDan on InstagramParkour Generationshttps://parkourgenerations.comParkour Generations Londonhttps://parkourgenerationslondon.com💜 Want to stay strong, mobile, and capable for decades? Join the Ageless Athlete newsletter — one useful email a week on how to build and protect strength, endurance, mobility, recovery, and the physical capacity to keep doing what you love as you get older.Join here → https://www.agelessathlete.co/newsletter/ Timeline: Support cellular renewal and mitochondrial function with Mitopure, featuring Urolithin A. Get up to 20% off at timeline.com/AGELESSATHLETE 🚀 Love the show? Here’s how to support it If something you’ve heard here has stayed with you, made you smile, or helped you keep going, I’d be honored if you’d consider supporting the show. 👉 https://buymeacoffee.com/agelessathleteTopics: longevity, fitness over 40, endurance training, aging athletes, recovery, injury preventionAgeless Athlete is a podcast about healthy aging for people who want to stay strong, active and capable for life. Conversations explore strength, endurance, mobility, recovery, VO2 max, muscle and bone health, and what it takes to keep doing the things you love as you get older.Follow Ageless Athlete — How to Stay Strong, Curious & Capable for Life for new episodes each week.

Ageless Athlete Newsletter. Weekly longevity insights + behind-the-scenes. No spam ever. 🚨What do the world’s best athletes over 50 do differently?After more than 140 conversations with elite climbers, cyclists, surfers, runners, mountaineers, and coaches, I went back through the Ageless Athlete archive looking for the patterns.The sports are different. The principles are surprisingly consistent.In this episode: Why older athletes still need intensity and power  Why recovery often has to expand with age  How the best athletes reverse-engineer the exact demands of their goals  Why strength training matters even if your sport already feels demanding  When specialization beats variety  Why community may be part of the training plan  How great athletes protect continuity instead of chasing one heroic day The goal is not to train like a 25-year-old forever. It is to keep training like an athlete—while adapting the methods.Go deeper: hear the original conversationsPower, intensity & continuing to improveJudi Oyama, 65: From Teenage Rebel to World Champion at 65 — How She Keeps WinningLee Sheftel, 77: Not Done Yet — Consistency, Curiosity, and Small WinsNed Overend, 70: How To Train To Win In Your 70s From A World ChampionHard training & recoveryBill Ramsey, 65: He Outperforms Climbers Half His Age — Still Improving at 65Matt Fitzgerald, 50s: Stop Living in the Gray Zone — The 80/20 Rule for Training and LifeJoe Friel, 82: You Start Losing Muscle After 50 — Stop Making These MistakesTraining for the actual demandJoe Barr, 67: Faster In His 60s: The Training That Took Him To A World RecordRob Matheson: When the Consequences Are Final — Climbing a Death Route at 74Mark “Doc” Renneker, 73: Charging In His 70s — Curiosity, Career, and a Life Built Around the OceanNeil Gresham: Lexicon, Boldness, and the Long Game — Training Smarter and Peaking LaterStrength for the long gameSteve Swenson, 73: Stay Strong Into Your 70s — Lessons From Five Decades on the World’s Highest MountainsJamie Whitmore, 50: When a World Champion’s Body Betrayed Her — And What Came NextJuliet Starrett, 50s: Build the Base — Durability, Longevity, and a Body That LastsEric Horst, 62: Peaking In His 60s — Injury, Recovery, and Training for the Long GameFocus & communityGary Linden, 74: He Built Big Wave Surfing — And Still ChargesJim Donini, 82: What It Costs to Live Boldly — Partnerships, Sacrifice, and Risk at 82Bob Babbitt, 73: Racing Strong at 73 — Daily Rituals For Recovery, Energy, and Clarity*Sarah Thomas: What One Impossible Swim Can Teach You About Identity, Grit, and Starting Over(Sarah is less than 50 at the time of the recording but including her as her lessons apply universally)Protecting the long gameHarvey Lewis, 50: How Harvey Lewis Recovers After 5 Days of Nonstop Running — Injury, Sleep, and What Breaks FirstEd Viesturs, 66: The Discipline of Not Dying — This Survival Code Kept Him Alive for 18 Years💜 Want to stay strong, mobile, and capable for decades? Join the Ageless Athlete newsletter — one useful email a week on how to build and protect strength, endurance, mobility, recovery, and the physical capacity to keep doing what you love as you get older.Join here → https://www.agelessathlete.co/newsletter/ Timeline: Support cellular renewal and mitochondrial function with Mitopure, featuring Urolithin A. Get up to 20% off at timeline.com/AGELESSATHLETE 🚀 Love the show? Here’s how to support it If something you’ve heard here has stayed with you, made you smile, or helped you keep going, I’d be honored if you’d consider supporting the show. 👉 https://buymeacoffee.com/agelessathleteTopics: longevity, fitness over 40, endurance training, aging athletes, recovery, injury preventionAgeless Athlete is a podcast about healthy aging for people who want to stay strong, active and capable for life. Conversations explore strength, endurance, mobility, recovery, VO2 max, muscle and bone health, and what it takes to keep doing the things you love as you get older.Follow Ageless Athlete — How to Stay Strong, Curious & Capable for Life for new episodes each week.

Ageless Athlete Newsletter. Weekly longevity insights + behind-the-scenes. No spam ever. 🚨If you’re over 40, one of the hardest truths to accept is that the body and training approach that got you here may not be the one that carries you forward.In this episode, Rob Lea, 45, shares what it took to become the first person in history to complete the Double Seven — climbing the highest summit on every continent and swimming the Oceans Seven — while navigating injuries, recovery, changing body demands, and everyday life.We talk about why looking fit is not the same as being capable, how Rob adapted across radically different sports, and why staying athletic for the long run may require becoming a different kind of athlete.This is a conversation about resilience, longevity, ambitious goals, and learning to change before you get stuck.If you want to stay strong, capable, and adventurous as you age, this episode is for you.Follow Rob on Instagram: @rob.lea💜 Want to stay strong, mobile, and capable for decades? Join the Ageless Athlete newsletter — one useful email a week on how to build and protect strength, endurance, mobility, recovery, and the physical capacity to keep doing what you love as you get older.Join here → https://www.agelessathlete.co/newsletter/ Timeline: Support cellular renewal and mitochondrial function with Mitopure, featuring Urolithin A. Get up to 20% off at timeline.com/AGELESSATHLETE 🚀 Love the show? Here’s how to support it If something you’ve heard here has stayed with you, made you smile, or helped you keep going, I’d be honored if you’d consider supporting the show. 👉 https://buymeacoffee.com/agelessathleteTopics: longevity, fitness over 40, endurance training, aging athletes, recovery, injury preventionAgeless Athlete is a podcast about healthy aging for people who want to stay strong, active and capable for life. Conversations explore strength, endurance, mobility, recovery, VO2 max, muscle and bone health, and what it takes to keep doing the things you love as you get older.Follow Ageless Athlete — How to Stay Strong, Curious & Capable for Life for new episodes each week.

Ageless Athlete Newsletter. Weekly longevity insights + behind-the-scenes. No spam ever. 🚨At 66, Joe Barr rode 2,448 miles along Route 66 in just over ten days and set a new world record.What makes that achievement even more remarkable is that Joe believes he became a better athlete in his sixties.In this conversation, Joe explains how experience changed the way he trains, recovers, manages fatigue, and responds when his mind tells him to stop.He also challenges the usual story about aging.Joe was told he was too old. Instead of accepting that judgment, he kept adapting, kept learning, and built a performance lifestyle around consistency, discipline, and intelligent recovery.We explore:• How Joe got faster in his sixties • Why experience can offset physical decline • The inner dialogue that keeps him moving • Why endurance is management, not macho toughness • How his training changed with age • What it means to protect the athlete • Why recovery becomes more important over timeThis is a conversation about adaptation, focus, self-determination, and how much may still be possible when we stop allowing age to define the boundaries of our lives.Connect with JoeJoe Barr on InstagramBarrUltra websiteJoe’s Route 66 recordRoute 66 film projectJoe thanks his sponsor Hypershell X💜 Want to stay strong, mobile, and capable for decades? Join the Ageless Athlete newsletter — one useful email a week on how to build and protect strength, endurance, mobility, recovery, and the physical capacity to keep doing what you love as you get older.Join here → https://www.agelessathlete.co/newsletter/ Timeline: Support cellular renewal and mitochondrial function with Mitopure, featuring Urolithin A. Get up to 20% off at timeline.com/AGELESSATHLETE 🚀 Love the show? Here’s how to support it If something you’ve heard here has stayed with you, made you smile, or helped you keep going, I’d be honored if you’d consider supporting the show. 👉 https://buymeacoffee.com/agelessathleteTopics: longevity, fitness over 40, endurance training, aging athletes, recovery, injury preventionAgeless Athlete is a podcast about healthy aging for people who want to stay strong, active and capable for life. Conversations explore strength, endurance, mobility, recovery, VO2 max, muscle and bone health, and what it takes to keep doing the things you love as you get older.Follow Ageless Athlete — How to Stay Strong, Curious & Capable for Life for new episodes each week.

Ageless Athlete Newsletter. Weekly longevity insights + behind-the-scenes. No spam ever. 🚨The fittest people do not always reach the summit.Luis Benitez has climbed Everest six times and spent years guiding on the world’s highest mountains. What he learned is that success depends on more than strength. Patience, judgment, adaptability, and the ability to stay steady when the plan falls apart often matter more.But this conversation goes well beyond Everest.Luis speaks with rare clarity about aging, identity, leadership, and the role the outdoors plays in our lives. We also explore his work at the intersection of conservation, public policy, access, and the outdoor economy—and why protecting these places is ultimately about protecting hope.We discuss:• Why the strongest climbers sometimes fail• Training differently as we age• Stress, patience, and decision-making• Knowing when to turn around• The economic and cultural power of the outdoors• What we owe the places that shape usReferencesRead Higher Ground (Luis Benitez and Frederick Reimers). Highly recommended!Luis on Instagram💜 Want to stay strong, mobile, and capable for decades? Join the Ageless Athlete newsletter — one useful email a week on how to build and protect strength, endurance, mobility, recovery, and the physical capacity to keep doing what you love as you get older.Join here → https://www.agelessathlete.co/newsletter/ Timeline: Support cellular renewal and mitochondrial function with Mitopure, featuring Urolithin A. Get up to 20% off at timeline.com/AGELESSATHLETE 🚀 Love the show? Here’s how to support it If something you’ve heard here has stayed with you, made you smile, or helped you keep going, I’d be honored if you’d consider supporting the show. 👉 https://buymeacoffee.com/agelessathleteTopics: longevity, fitness over 40, endurance training, aging athletes, recovery, injury preventionAgeless Athlete is a podcast about healthy aging for people who want to stay strong, active and capable for life. Conversations explore strength, endurance, mobility, recovery, VO2 max, muscle and bone health, and what it takes to keep doing the things you love as you get older.Follow Ageless Athlete — How to Stay Strong, Curious & Capable for Life for new episodes each week.

Ageless Athlete Newsletter. Weekly longevity insights + behind-the-scenes. No spam ever. 🚨Most athletes know how to train hard. Far fewer know how to go truly easy.Matt Fitzgerald is one of the most influential writers and coaches in endurance sports. After developing severe long COVID, Matt lost the ability to run for nearly three years. Then, despite the risks, he committed to running a 100-kilometer ultramarathon through the Arizona desert.For Matt, it was about much more than reaching a finish line. It was about identity, agency, unfinished business, and refusing to put his life on hold while waiting to recover.We also explore why so many athletes become trapped in a “moderate-intensity rut”—training hard enough to remain tired, but not strategically enough to perform at their best.This is a deep and vulnerable conversation about ambition, illness, risk, recovery, and learning when to push—and when to hold back. Enjoy! In this episode:• What severe long COVID took from Matt• Why he attempted a 100K despite the risks• What happened when his body began failing• Why easy training must be genuinely easy• What 80/20 training can teach us about everyday lifeMatt’s latest book, Dying to Run: An Athlete’s Quest for One More Finish, is available for preorder and will be published September 8, 2026:Explore Matt’s other books, including 80/20 Running, How Bad Do You Want It?, Racing Weight, On Pace, and Running the Dream:https://mattfitzgerald.org/books/Learn more about Matt:https://mattfitzgerald.org/💜 Want to stay strong, mobile, and capable for decades? Join the Ageless Athlete newsletter — one useful email a week on how to build and protect strength, endurance, mobility, recovery, and the physical capacity to keep doing what you love as you get older.Join here → https://www.agelessathlete.co/newsletter/ Timeline: Support cellular renewal and mitochondrial function with Mitopure, featuring Urolithin A. Get up to 20% off at timeline.com/AGELESSATHLETE 🚀 Love the show? Here’s how to support it If something you’ve heard here has stayed with you, made you smile, or helped you keep going, I’d be honored if you’d consider supporting the show. 👉 https://buymeacoffee.com/agelessathleteTopics: longevity, fitness over 40, endurance training, aging athletes, recovery, injury preventionAgeless Athlete is a podcast about healthy aging for people who want to stay strong, active and capable for life. Conversations explore strength, endurance, mobility, recovery, VO2 max, muscle and bone health, and what it takes to keep doing the things you love as you get older.Follow Ageless Athlete — How to Stay Strong, Curious & Capable for Life for new episodes each week.

Ageless Athlete Newsletter. Weekly longevity insights + behind-the-scenes. No spam ever. 🚨Sleep is not just about feeling tired tomorrow.In this episode, Stanford sleep researcher Dr. Martin Kawalski explains why sleep often gets harder after 50, why older adults do not simply “need less sleep,” and why getting the basics wrong for long enough may affect how well we age.One of the biggest ideas from this conversation: sleep regularity may matter more than total hours. Martin explains why consistent sleep timing is linked to all-cause mortality, and why your body craves rhythm across sleep, meals, caffeine, training, travel, and daily life.We also talk about chronotypes, deep sleep, REM sleep, wearables, melatonin, alcohol, late meals, cannabis sleep gummies, naps, jet lag, and sleeping with a partner.This is a practical conversation about building a sleep rhythm that works in real life — without turning sleep into one more thing to obsess over.In this episode:Why sleep gets harder after 50Why older adults do not necessarily need less sleepThe sleep habit linked to all-cause mortalityWhy regularity may matter more than chasing 8 hoursWhat wearables can and cannot tell youCaffeine, alcohol, late meals, and 3 a.m. wakeupsMelatonin, cannabis gummies, naps, and jet lagSleeping with a partner, intimacy, and “sleep divorce”How to improve sleep without becoming obsessiveSubscribe and share this episode with someone who keeps waking up tired.💜 Want to stay strong, mobile, and capable for decades? Join the Ageless Athlete newsletter — one useful email a week on how to build and protect strength, endurance, mobility, recovery, and the physical capacity to keep doing what you love as you get older.Join here → https://www.agelessathlete.co/newsletter/ Timeline: Support cellular renewal and mitochondrial function with Mitopure, featuring Urolithin A. Get up to 20% off at timeline.com/AGELESSATHLETE 🚀 Love the show? Here’s how to support it If something you’ve heard here has stayed with you, made you smile, or helped you keep going, I’d be honored if you’d consider supporting the show. 👉 https://buymeacoffee.com/agelessathleteTopics: longevity, fitness over 40, endurance training, aging athletes, recovery, injury preventionAgeless Athlete is a podcast about healthy aging for people who want to stay strong, active and capable for life. Conversations explore strength, endurance, mobility, recovery, VO2 max, muscle and bone health, and what it takes to keep doing the things you love as you get older.Follow Ageless Athlete — How to Stay Strong, Curious & Capable for Life for new episodes each week.

Ageless Athlete Newsletter. Weekly longevity insights + behind-the-scenes. No spam ever. 🚨Most people don't notice they're declining until it's too late.Bob Becker offers a very different model.He didn't discover running until he was 57. Twenty-five years later, at age 80, he returned to Badwater 135 — a brutal 135-mile ultramarathon across Death Valley in temperatures above 120°F — and became the oldest official finisher in the race's history.This is Bob's second appearance on Ageless Athlete. In our first conversation, we talked about how he found endurance sports later in life, and the unforgettable story of missing the Badwater cutoff by just 17 minutes after nearly 48 hours on the course.This time, we pick up where that story left off.We talk about how Bob came back after heartbreak, how his training changed from his 60s into his 80s, how he knows when to push through discomfort versus when to stop, and why consistency over decades matters more than any single heroic workout.Whether you're a runner, climber, cyclist, skier, surfer, or simply someone who wants to stay healthy, strong, and capable as you age, Bob's wisdom goes far beyond ultrarunning.In this episode, we discuss:Becoming the oldest official finisher in Badwater historyWhy most people underestimate what consistency can do over 20 yearsHow Bob trains differently in his 80s than he did in his 60sThe difference between productive pain and dangerous painHow to adapt without surrendering to declineRecovery, strength training, and staying resilient with ageWhy starting late may not be the disadvantage people think it isWhat directing ultramarathons has taught him about human potentialWhy one setback doesn't get to write the endingIf you haven't heard Bob's first appearance on Ageless Athlete, I highly recommend listening to Episode #73 first. Search for "Bob Becker" in the Ageless Athlete feed.References:Badwater 135 Ultramarathonhttps://www.badwater.comPlease share this conversaton with a friend who may benefit from hearing it! 💜 Want to stay strong, mobile, and capable for decades? Join the Ageless Athlete newsletter — one useful email a week on how to build and protect strength, endurance, mobility, recovery, and the physical capacity to keep doing what you love as you get older.Join here → https://www.agelessathlete.co/newsletter/ Timeline: Support cellular renewal and mitochondrial function with Mitopure, featuring Urolithin A. Get up to 20% off at timeline.com/AGELESSATHLETE 🚀 Love the show? Here’s how to support it If something you’ve heard here has stayed with you, made you smile, or helped you keep going, I’d be honored if you’d consider supporting the show. 👉 https://buymeacoffee.com/agelessathleteTopics: longevity, fitness over 40, endurance training, aging athletes, recovery, injury preventionAgeless Athlete is a podcast about healthy aging for people who want to stay strong, active and capable for life. Conversations explore strength, endurance, mobility, recovery, VO2 max, muscle and bone health, and what it takes to keep doing the things you love as you get older.Follow Ageless Athlete — How to Stay Strong, Curious & Capable for Life for new episodes each week.