Beyond Breathing

Lancette VanGuilder
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  • HEALTH & FITNESS

Beyond Breathing: The podcast for everyone who breathes and sleeps! Get ready to breathe well, sleep well and live well!  In each episode, we'll be joined by expert medical professionals, sleep specialists, wellness coaches, and individuals who have conquered their sleep struggles (adults and kids). We'll dive into the science of sleep and breathing and its impact on our health, we will explore sleep technology and uncover practical tips and techniques to enhance your sleep quality, your mood and overall health and wellness.     We're on a mission to empower you with knowledge, inspire positive change, and ultimately help you embrace a healthier life.  Our first episode is just around the corner so stay tuned for more empowering conversations. Let's start this incredible voyage, one breath at a time. Thank you, Sierra Sleep, Airway and Wellness Center in Reno, Nevada for sponsoring this journey! 

  1. 1D AGO

    A Year of Reclaiming Our Health

    Send us a text  In this special end-of-season 3 episode, Lancette reflects on the most impactful conversations of 2025—from sleep fragmentation and airway anatomy to nitric oxide, longevity, and prevention-focused care. This episode celebrates the growth of the Beyond Breathing podcast, explores emerging science shaping the future of sleep and airway health, and closes with the top five trends redefining healthcare as we move into 2026. Topics Covered: • Airway as the fifth vital sign • Sleep efficiency vs sleep duration • Mouth breathing and nitric oxide • Brain health, cognition, and longevity • CPAP limitations and personalized care • Medical-dental collaboration • Prevention-first healthcare models  Top 5 Sleep & Airway Trends of 2025 Sections: Personalized Sleep MedicineAnnual Sleep Testing (All Ages)Oral Health as Systemic HealthMyofunctional & Airway-Centered CarePrevention Over Crisis CareFooter: Beyond Breathing Podcast Education • Prevention • Whole-Body Health Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    16 min

  2. 12/17/2025

    Sleep Restore: how to improve deep sleep and recovery

    Send us a text Restore - Deep Sleep & Recovery Support – SleepHabits Why Deep Sleep, Oxygen, and Nighttime Biology Matter More Than Hours in Bed You can sleep for 7, 8 — even 9 hours — and still wake up exhausted. In this episode of Beyond Breathing, Lancette breaks down a truth most people (and many providers) miss: Sleep is not sedation — and being unconscious does not guarantee recovery.This science-based conversation explores deep sleep physiology, brain health, breathing, oxygenation, metabolism, and why many popular sleep aids — and even CPAP — often fail to improve sleep quality. You’ll learn what actually supports overnight recovery and how to think critically about supplements, wearables, sleep hygiene, and testing. 🧠 Key Topics Covered 🔬 What Deep Sleep Really Is Deep (slow-wave) sleep is when the body: Clears brain waste through the glymphatic systemRepairs tissues and supports immune functionReleases growth hormoneDown-regulates the nervous systemYou can technically “sleep” without getting enough of this restorative phase — especially with stress, mouth breathing, snoring, or sleep apnea. 🚫 Sedation ≠ Recovery Many people rely on: MelatoninMarijuanaPrescription sleep medicationsThese may help you fall asleep, but they do not reliably improve deep sleep or recovery biology. Melatonin is a circadian timing hormone, not a deep sleep hormone — and excess use can disrupt natural sleep architecture without fixing breathing, oxygenation, or nervous system dysregulation. ✅ The 5 Systems That Actually Support Nighttime Recovery Nervous System Balance Supporting parasympathetic (“rest and digest”) dominance is essential for deep sleep.Circulation & Oxygenation Nitric oxide pathways support vascular health and oxygen delivery during sleep.Inflammation & Antioxidant Balance Chronic inflammation fragments deep sleep and impairs recovery.Stable Blood Sugar & Mineral Balance Blood sugar swings and mineral deficiencies (especially magnesium) can trigger nighttime cortisol, awakenings, and shallow sleep.Safe, Unobstructed Breathing Quiet nasal breathing without airway collapse, snoring, or oxygen drops is foundational to restorative sleep.🧠 Deep Dive: Sleep Physiology & Brain Health During deep sleep: Cerebrospinal fluid flushes metabolic waste from the brainCortisol drops while growth hormone peaksSynaptic pruning supports memory and learningNeuroinflammation decreasesDisrupted deep sleep is linked to brain fog, mood disorders, metabolic dysfunction, and increased long-term risk for cognitive decline. Sleep is increasingly recognized as a brain health intervention, not just a lifestyle habit. ⌚ Wearables: Helpful Data or False Reassurance? Wearables can track trends like sleep duration and consistency — but they cannot diagnose: Sleep apneaAirway obstructionOxygen desaturationMicro-arousalsIf your wearable shows low deep sleep or poor recovery scores, that’s a signal to investigate further, not reassurance that everything is fine. 🧪 Why Annual Sleep Testing Matters Sleep disorders exist on a spectrum — and many pe Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    20 min

  3. 12/10/2025

    Sleep Is the New Life Expectancy Test (AKA: Longevity)

    Send us a text In this powerful episode of Beyond Breathing, Lancette breaks down stunning new research out of Oregon — a national dataset published in Neuroscience News — showing that insufficient sleep is one of the strongest predictors of shorter life expectancy, second only to smoking. Stronger than diet. Stronger than exercise. Stronger than obesity, loneliness, or alcohol use. Most people believe that if they get “enough hours,” they’re doing fine. But this episode unpacks the truth:  👉 Quantity means nothing without quality. Lancette takes listeners through the science, the implications for children and adults, and why restorative sleep must become a vital sign in healthcare — screened annually, across all ages, starting at age 2. 🔬 What You’ll Learn in This Episode • The groundbreaking Oregon sleep study (2019–2025) Researchers compared CDC sleep data with county-level life expectancy across the U.S. Their findings were undeniable: Communities with higher levels of short sleep had significantly shorter life expectancyInsufficient sleep was more predictive of early mortality than inactivity, obesity, loneliness, or alcoholThis trend held across all states, demographics, and yearsBottom line: Sleep is now considered one of the strongest levers for human longevity. 🧠 Why Poor Sleep Shortens Life Lancette simplifies the physiology of sleep deprivation, including: Cardiovascular strainGlucose dysregulationBrain inflammationImmune suppressionGlymphatic system impairmentEmotional and cognitive declineThese accumulate over years, silently accelerating chronic disease and aging. 👶 Sleep Needs Across the Lifespan Children are more sleep-deprived than ever. You’ll hear the breakdown of evidence-based sleep duration needs from newborns through adolescence — plus why parents also require 7–9 hours of quality sleep to function and care for their families. 😴 What “Good-Quality Sleep” Actually Means This episode explains how true restorative sleep requires: An open airway all nightStable oxygenMinimal arousalsNatural progression through all sleep stagesNo untreated sleep apnea, snoring, or mouth breathingWithout these, your hours in bed are not restorative — they’re survival mode. 🚨 The Wake-Up Call Snoring is not benign.  Mouth breathing is not harmless.  Nighttime urination isn’t “just aging.”  Morning fatigue is not normal. And 80% of people with sleep apnea don’t know they have it. 🌟 Strong Call to Action: Annual Sleep Assessments & Annual Sleep Studies (Ages 2+)Lancette issues a clear call to action for: Adults → Commit to yearly sleep studiesParents → Annual sleep assessments for every child age 2+General Public → Treat sleep as a vital signHealthcare Providers → Screen every patient, every visit, every timeSleep disorders develop slowly and silently — but early detection can change the entire trajectory of a person’s health, performance, and lifespan. 🩺 For Healthcare ProvidersLancette offers a list of simple screening questions for adults and children, reminding clinicians that: “This is prevention. This is early detection. This is public health. This is longevity medicine.”Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    20 min

  4. 12/03/2025

    The 5th Vital Sign: Airway

    Send us a text  Why Medical & Dental Providers Must Lead the Sleep & Breathing Revolution In this powerful, science-driven episode, Lancette reveals the silent epidemic hiding in plain sight: undiagnosed mouth breathing and sleep-disordered breathing. With up to 1 billion people worldwide affected by sleep apnea—and 80–90% undiagnosed—healthcare can no longer afford to ignore the airway. Lancette breaks down the physiology of mouth breathing, why sleep apnea destroys health, how airway dysfunction impacts every body system, and why airway must be recognized and screened as the fifth vital sign. She issues a compelling challenge to all medical and dental providers:  Screen every airway. Every patient. Every visit. Because prevention is powerful—and early detection saves lives. ⏱️ TIMESTAMPS & KEY TOPICS 00:00 – Introduction: Why the Airway Matters More Than Ever A reminder that breathing and sleep are the foundations of health—and the most overlooked. 01:00 – The Silent Airway Crisis Staggering data on sleep apnea prevalence and underdiagnosis.  Why mouth breathing in children alters development and sets the stage for chronic disease. 04:00 – The Science of Mouth Breathing How nitric oxide production, oral microbiome balance, immune function, and nervous system regulation depend on nasal breathing.  Why mouth breathing leads to sympathetic overload, poor sleep quality, inflammation, and oral-systemic disease. 08:00 – ✨ Airway as the Fifth Vital Sign Why traditional vital signs miss the whole story.  How oxygenation, airway stability, and sleep architecture influence every other vital sign.  Why airway is the most important measurement we aren’t documenting. 11:00 – Why Providers Are Missing This Silos, lack of training, and symptom-based care keep airway disorders invisible. 13:00 – What Screening Looks Like in Medical & Dental Settings Simple, fast, evidence-based screening tools and observations.  What to look for in adults and children. 15:00 – Inspiration + Call to Action A powerful message to the prevention providers of the world:  Airway is our responsibility. Screening saves lives.  Together, we can make waves in healthcare. 🧠 KEY TAKEAWAYS Mouth breathing is not harmless—it is a sign of dysfunction affecting whole-body health.Sleep apnea is a global epidemic, deeply underdiagnosed and widely misunderstood.Nitric oxide, craniofacial development, blood pressure, glucose regulation, and mental health are all impacted by how we breathe.Airway IS the fifth vital sign and should be documented as routinely as heart rate or blood pressure.Dental and medical providers have an opportunity—and responsibility—to lead early detection.Screening takes seconds but can save a lifetime of suffering.📌 CALL TO ACTION For Healthcare Providers: ✔️ Screen every patient for mouth breathing and sleep-disordered breathing. ✔️ Observe airway anatomy and behavior during routine exams. ✔️ Use validated screening tools (STOP-Bang, Epworth, SleepImage, pediatric questionnaires). ✔️ Refer patients for proper sleep testing—don’t guess. ✔️ Treat airway as a vital sign, not an afterthought. For Listeners: ✔️ If you or someone you love snores, mouth breathes, grinds teeth, wakes tired, or str Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    12 min

  5. 11/26/2025

    Gratitude: The Breath That Grounds Us

    Send us a text In This Episode: What gratitude does to the brain & nervous systemHow gratitude supports airway health and sleep qualityMicro-moments of gratitude that create real physiological changeThe surprising research on HRV, inflammation, and emotional resilienceWhy gratitude matters most during hard seasonsA guided gratitude breathing practiceKey Takeaways: Gratitude is biological, not just emotionalIt increases dopamine, serotonin, and HRVIt reduces cortisol and airway resistanceIt improves sleep architectureIt stabilizes the nervous systemGratitude is most powerful when life feels uncertainMicro-moments matter more than big ritualsCall to Action: Pause today for one 10-second moment of gratitude. Your nervous system — and your airway — will feel the difference. #beyondbreathing #sierrasleepwell #sleepapena #gratitude #airway #myofunctionaltherapy #breathewell #sleepwell #sleepsolutions  Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    12 min

  6. 11/19/2025

    Inflamed & Exhausted: The Hidden Connection Between Sleep Apnea & Psoriasis

    Send us a text In this episode of Beyond Breathing, Lancette explores the powerful and often overlooked connection between sleep apnea, psoriasis, and autoimmune inflammation. Listeners will learn how nighttime oxygen drops can worsen autoimmune flares, how treating sleep apnea can improve skin health and immune function, and why every person age 2 and above should receive annual sleep screenings. This episode provides actionable steps for improving sleep, breathing, and overall inflammatory health—empowering listeners to take charge of their wellbeing and advocate for full-body care. Key Topics Covered 🌡️ The Psoriasis–Sleep Apnea Connection Why psoriasis is an autoimmune systemic disease, not just a skin conditionInflammation pathways shared between psoriasis and OSAHow nighttime airway collapse drives immune dysfunction🧬 Autoimmune Disease & OSA Increased OSA risk in people with RA, lupus, Hashimoto’s, celiac disease, Sjögren’s, and moreHow disrupted sleep destabilizes the immune system😴 How Sleep Apnea Worsens Psoriasis Chronic inflammationElevated cortisolImpaired tissue repairReduced biologic medication effectivenessEmotional dysregulation & stressMetabolic dysfunctionPoor skin healing🌙 How Treating Apnea Helps Skin & Immune Health Decreased flaresImproved moodLower inflammationBetter sleep architectureEnhanced response to treatments🧒 Annual Sleep Testing for Age 2+ Children’s unique apnea symptomsTeens & adults’ changing airway patternsAutoimmune patients needing yearly monitoring🧩 Action Steps Annual sleep screeningAirway assessment by dentist or dental hygienistTracking sleep patternsReducing inflammation dailyTreating apnea earlyAdvocating for whole-person, whole-airway careCall to Action 🌀 It’s time to treat sleep like the vital sign it is. Book your annual sleep screening. Talk to your hygienist about airway signs. Advocate for answers—not bandaids. #beyondbreathing #sierrasleepwell #sleepapnea #snoring #mouthbreathing #psoriasis #myofunctionaltherapy #autoimmune Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    15 min

  7. 10/30/2025

    Running on Empty: Sleep Apnea and Exercise

    Send us a text Have you ever tried to start working out again—only to find that your body feels like it’s fighting against you? You’re motivated, you’re showing up, but every step feels heavier than it should… and no matter how many hours you sleep, you wake up exhausted. What if I told you that the problem isn’t your discipline, your diet, or your age—  It’s your oxygen. Today on Beyond Breathing, we’re unpacking a topic that hides in plain sight: Exercise intolerance, chronic fatigue, and the silent role of untreated sleep apnea. This one’s personal for so many of my patients—and for a lot of listeners who have said, “I’m doing everything right… so why do I still feel so tired?” Let’s find out. 🌬️ Segment 1: Fatigue Isn’t Laziness—It’s a Signal Fatigue isn’t just “feeling tired.” It’s your body’s biological SOS. When you have untreated sleep apnea, your brain and muscles are literally operating on reduced oxygen night after night. Every time your airway collapses during sleep, your oxygen saturation drops—sometimes dozens or even hundreds of times per night. That means: Your heart works harder to pump oxygen to tissues.Your muscles never fully recover from daily strain.Your hormones—like cortisol, testosterone, and growth hormone—become unbalanced.Your mitochondria, the powerhouses of your cells, start running out of fuel.The result? You wake up feeling like you already ran a marathon—before your day even begins. And when you try to exercise, your body’s already behind on energy and oxygen delivery. That’s why patients with untreated sleep apnea often describe workouts as “draining” or “futile.” 🏃‍♀️ Segment 2: What Exercise Intolerance Really Means Exercise intolerance isn’t about motivation—it’s about physiology. Your muscles rely on a steady supply of oxygen to convert glucose and fat into energy.  But when your airway collapses at night, oxygen levels dip repeatedly, and your cardiovascular system compensates by releasing adrenaline to jolt you awake. Over time, this constant stress response creates: Elevated resting heart rateHigh blood pressureReduced oxygen uptake (VO₂ max)And increased lactic acid buildup during activityThat’s why people with untreated sleep apnea often feel out of breath faster, take longer to recover, and experience muscle soreness that lingers. Even elite athletes can struggle when sleep-disordered breathing goes undetected. Some professional teams now screen all players for airway and sleep disorders—because oxygen deprivation reduces endurance and coordination, and raises risk for injury. 🧠 Segment 3: The Fatigue Loop—Body, Brain, and Behavior Chronic sleep deprivation and oxygen desaturation affect more than muscles.  They reshape your brain chemistry and motivation centers. Low oxygen (hypoxia) increases inflammation in the brain, reduces focus, and alters neurotransmitters like dopamine and serotonin. That’s why people with untreated sleep apnea often describe: “Brain fog”Low motivationIrritabilityAnxiety or depressionWeight gain despite clean eatingIt’s a vicious cycle: poor sleep lowers energy and motivation, which reduces exercise tolerance, which leads to more weight gain, which worsens sleep apnea. Breaking that cycle starts with one thi Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    15 min

  8. 10/15/2025

    Sleep Posture: Neck, Sleep and Airway

    Send us a text How you sleep can change how you live. In this episode, Lancette dives into the powerful connection between sleep posture, breathing, and whole-body health. From back and side sleeping to airway alignment and pillow position, she breaks down how posture affects oxygen flow, airway stability, and nightly restoration — and why no posture can replace professional sleep testing and treatment when it comes to sleep apnea. 💡 Key Takeaways Posture matters. The position you sleep in affects your airway, your muscles, and your brain’s ability to restore itself overnight.Side sleeping—especially on the left side—often supports healthier breathing, while back or stomach sleeping can strain the airway or spine.Posture awareness ≠ diagnosis. Adjusting how you sleep may reduce discomfort, but it does not replace professional evaluation or treatment for sleep apnea.Common clues such as snoring, clenching, gasping, or morning fatigue may signal underlying airway issues.Annual sleep studies are essential. Just like an annual physical or dental exam, a yearly sleep screening provides critical insight into your health and can prevent long-term complications.💤 Posture Tips for Better Breathing Keep your head slightly elevated with your chin in a neutral (not tucked) position.Use pillows that support neck and shoulder alignment.Avoid stomach sleeping to reduce airway and spinal strain.Practice nasal breathing and keep sinuses clear.Optimize your environment—reduce allergens, maintain humidity, and replace old pillows.🚨 Important Reminder This episode is for educational purposes only and does not replace medical advice. If you snore, wake up tired, or suspect a sleep disorder, schedule a professional sleep evaluation with a qualified healthcare provider. Conditions such as sleep apnea require proper diagnosis and treatment—not just posture changes. 🩺 Call to Action Take the Beyond Breathing challenge: ✅ Schedule your annual sleep study for yourself—and your children (starting at age two). ✅ Talk with your healthcare or dental professional about airway screening. ✅ Share this episode to help others understand that how you sleep truly matters. 🌊 Closing Message How you breathe and how you sleep shape how you live.  So tonight, when you lie down, think about your posture, your airway, and your next step toward better rest.  Keep making waves for your health—one breath at a time. Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    11 min
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About

Beyond Breathing: The podcast for everyone who breathes and sleeps! Get ready to breathe well, sleep well and live well!  In each episode, we'll be joined by expert medical professionals, sleep specialists, wellness coaches, and individuals who have conquered their sleep struggles (adults and kids). We'll dive into the science of sleep and breathing and its impact on our health, we will explore sleep technology and uncover practical tips and techniques to enhance your sleep quality, your mood and overall health and wellness.     We're on a mission to empower you with knowledge, inspire positive change, and ultimately help you embrace a healthier life.  Our first episode is just around the corner so stay tuned for more empowering conversations. Let's start this incredible voyage, one breath at a time. Thank you, Sierra Sleep, Airway and Wellness Center in Reno, Nevada for sponsoring this journey! 

Information

  • Creator
    Lancette VanGuilder
  • Years Active
    2K
  • Episodes
    85
  • Rating
    Explicit
  • Copyright
    © 2025 Beyond Breathing
  • Show Website
    Beyond Breathing