Beyond Breathing

Lancette VanGuilder
  • 5.0 (1)
  • 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. 5D AGO

    Your DNA is your Blueprint to Better Sleep, Energy and Health

    Send us Fan Mail  What if one simple cheek swab could help explain your sleep struggles, low energy, your stress response, your nutrition needs and even how your body is built to recover? And what if functional genetic testing and coaching Think of genetic testing like the owner's manual to your car. You want to keep your car running at its optimal and best performance, and so it lasts you lots of years, right? You don't want to put a bunch of money into it. You want it to just work at its best level. Well, think of genetic testing like the owner's manual to your body. This is the thing that we're trying to maintain and take care of for 100 years. So knowing the results can help you know what diet might be best for you. The Living Light Metabolic Reset Program is really just a guided wellness program that focuses on improving metabolic health through personalized nutrition, some lifestyle changes, some supplements, and coaching support, which was really helpful. And the goals are just to have more energy, sleep better, eye loss weight, cortisol detox, and really developing some great long-term habits. I did my metabolic reset program through Sierra Sleep Airway and Wellness Center in Reno, Nevada. They're sponsoring today's episode. You can do this reset program wherever you live. The kit can be mailed to you or picked up at their office. And the metabolic reset kit includes things like an aura ring, a red light, a metabolic spray, a food scale, and some other really cool things and additional services that can be added on for health or things like saliva testing for oral health. food sensitivity testing and genetic testing. So that brings me to today's episode. I chose to add on the genetic testing to give me some more insight about how my body works and really to continue my personalized health journey really for the rest of my life. I want to live out the last half of my life with vitality and longevity and energy. So this next step is personalized genetic testing and coaching. And this isn't ancestry testing. This is not entertainment based DNA data. This is functional, clinically meaningful information designed to help you better understand how your body works. So you can make more personalized decisions about your own health. The DNA test is through the DNA company and it looks at a functional set of about a hundred different genes across some of the most important systems in the body, including cardiovascular health,immune function, hormones, fitness, diet and nutrition, sleep, longevity and mood and behavior. This testing is designed to help people better understand how their body responds to food, stress, sleep, exercise, and how these patterns can be translated into real world strategies to help improve health, energy and resilience. So what are we exactly testing for today in today's genetic test? Well, we're looking at how your body handles energy production and cellular health. That includes how you respond to stress, how you respond under pressure, how efficiently your cells create and recycle energy, how well your body produces antioxidants, and even markers related to DNA repair and adaptation. Also looking at metabolism, nutrition, and weight-related patterns. This includes how your body breaks down fats and carbohydrates, how your genes influence blood sugar balance, heart health and weight loss, and whether you may have predispositions related to food sensitivities or nutrient activation. The report can provide insight into vitamin absorption and activation, including nutrients like B12, vitamin D, folate, iron, and more. Another ma Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    17 min

  2. MAR 18

    Awake but not Alive: A Pill to Wake You Up

    Send us Fan Mail In this episode, we break down emerging research on a new non-stimulant wakefulness medication designed to help early-morning and shift workers stay alert—and why that’s only part of the story. We explore the deeper issue behind chronic fatigue—circadian misalignment and compromised breathing during sleep—and why true restoration requires more than pushing through or masking symptoms. Whether you’re a nurse, firefighter, healthcare provider, or anyone navigating nontraditional work hours, this episode will give you a science-backed roadmap to protect your health, energy, and long-term well-being. Fatigue is not a failure—it’s a signal. And overriding it without understanding the cause can delay meaningful diagnosis and care. 🌬️ Root Cause Matters: Sleep + Airway Health If you are consistently tired, foggy, or unmotivated—even after “enough” sleep—this is your starting point: ✔️ Get a Sleep Study Sleep-disordered breathing (including obstructive sleep apnea and upper airway resistance) is: CommonUnderdiagnosedStrongly linked to daytime fatigue and poor performance✔️ Request a Comprehensive Airway Assessment Evaluate: Tongue size and postureTonsils and adenoidsNasal airflow and septal deviationJaw development and airway space👉 Sleep is not just about time in bed—it’s about how well you breathe while you’re there. ⏰ The Reality of Shift Work Shift work creates circadian misalignment, meaning your internal clock is out of sync with your environment. This has been associated with: Increased cardiovascular riskImpaired glucose metabolismHormonal disruptionMood changes and cognitive declineThe World Health Organization has even classified long-term night shift work as a probable carcinogen due to its impact on circadian biology. 🌿 Can You Be Healthy Working Nights? Yes—with intention. While not biologically ideal, shift work can be managed by actively supporting your body’s rhythms and recovery systems. 🛠️ Shift Work Survival: Evidence-Based Strategies 🌑 Control Your Light Environment Use blue-light blockers after night shiftsSleep in a completely dark room (blackout curtains, eye mask)Use bright light to signal wakefulness before shifts⏰ Protect Your Sleep Window Aim for 7–9 hours total sleep in a 24-hour periodKeep sleep timing as consistent as possibleConsider split sleep schedules if needed🌬️ Optimize Breathing During Sleep Prioritize airway evaluation and sleep testingAddress snoring, mouth breathing, or fragmented sleep early🍽️ Time Your Nutrition Avoid heavy meals overnightFocus on protein, healthy fats, and stable energy sourcesBe mindful of late-night sugar and processed foods☕ Use Stimulants Strategically Limit caffeine to early in your shiftAvoid within 6 hours of planned sleep💤 Use Strategic Naps 20–30 minute naps can improve alertness and performance🧬 Protect Long-Term Health Move your body daily (even light activity matters)Get naturaSierra Sleep, Airway and Wellness CenterDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    20 min

  3. MAR 12

    Breathing Is the Real Foundation of Rest

    Send a text Sleep Awareness Month Special: Sleep Hygiene Is Trending — But Breathing Is the Real Foundation of Rest  Since it’s Sleep Awareness Month, today we’re diving into one of the biggest wellness trends happening right now: sleep hygiene. Everywhere you look, people are talking about it — blue-light glasses, weighted blankets, magnesium drinks, cooling mattresses, sleep apps, mouth tape, and elaborate nighttime routines. And to be clear: many of these tools can help. Sleep hygiene absolutely matters. But there’s a deeper question we have to ask: What if the problem isn’t your bedtime routine…  What if the problem is your breathing? Because the single most important factor in restorative sleep is not the routine — it’s the airway. If your breathing is disrupted during sleep, no amount of lavender spray or perfect bedtime rituals will fix that. Today we’re going to talk about why breathing is the foundation of sleep, why airway health deserves more attention in the wellness conversation, and what every person can do to protect their sleep and long-term health. The Sleep Hygiene Trend — and Why It Matters Sleep hygiene refers to the behaviors and environmental factors that help promote quality sleep. Things like: • Consistent bedtimes  • Limiting caffeine late in the day  • Reducing evening screen exposure  • Sleeping in a cool, dark room  • Relaxation routines before bed These habits absolutely support healthy sleep. In fact, research shows behavioral sleep strategies can improve sleep quality and reduce insomnia symptoms for many individuals. But here’s the critical piece that often gets missed: Sleep hygiene assumes the body can breathe normally during sleep. And for millions of people, that assumption isn’t true. Sleep Is a Breathing Event Sleep isn’t just rest.  It’s a highly regulated physiological process that depends on stable breathing and oxygen delivery. When we fall asleep: • Muscle tone in the airway decreases  • The tongue relaxes  • Soft tissues shift  • The airway becomes more vulnerable to collapse If the airway is narrow or obstructed, breathing can become restricted or repeatedly interrupted. This condition is known as sleep-disordered breathing, which includes: • Mouth breathing  • Upper airway resistance  • Snoring  • Obstructive sleep apnea (OSA) When breathing is disrupted during sleep, the brain repeatedly wakes the body to reopen the airway. These micro-arousals fragment sleep and prevent the body from entering deeper restorative stages. Even if someone thinks they slept through the night, their brain may have been waking dozens or even hundreds of times. The Airway Determines Sleep Quality The structure and function of the airway play a major role in sleep architecture. Several anatomical factors can influence breathing during sleep: Airway size and shape A narrow airway increases resistance to airflow. Tonsils and adenoids Enlarged tissues can obstruct breathing, especially in children but also in adults. Tongue posture and tongue size A low-resting or enlarged tongue can fall backward during sleep. Nasal obstruction A deviated septum or chronic congestion can force mouth breathing. Craniofacial structure Jaw position and palate width influ Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    12 min

  4. MAR 6

    Sleep Awareness Month

    Send us Fan Mail Beyond Breathing Podcast Episode: Sleep: The Most Powerful Health Habit You’re Probably Ignoring National Sleep Awareness Month Special Episode Overview March is National Sleep Awareness Month, making it the perfect time to talk about one of the most powerful — yet most overlooked — pillars of health: sleep. In this episode of Beyond Breathing, host Lancette VanGuilder, RDH, explores the science of sleep, why breathing plays such a critical role in restorative sleep, and why millions of people are unknowingly living with disrupted sleep due to airway issues. You’ll learn how sleep functions as the body’s overnight repair system, why poor breathing during sleep can leave you exhausted even after a full night in bed, and why sleep screening may soon become a routine part of preventive healthcare. Lancette also discusses how dental professionals are increasingly involved in sleep medicine, the early signs of sleep-disordered breathing in both adults and children, and why annual sleep testing beginning as early as age two may help identify problems before they impact long-term health. The episode also highlights telehealth sleep services available through Sierra Sleep, Airway & Wellness Center, making sleep evaluation more accessible than ever. If you’ve ever wondered why you feel tired despite sleeping, or if snoring and mouth breathing could be affecting your health, this episode will open your eyes to the critical role breathing plays in sleep quality and overall wellness. In This Episode You’ll learn about: Why sleep is one of the most powerful biological recovery processes in the bodyHow the brain cleans itself during sleep through the glymphatic systemThe connection between breathing disorders and poor sleep qualitySigns and symptoms of sleep-disordered breathingWhy snoring should never be ignoredThe growing role of dental professionals in identifying airway problemsHow oral appliance therapy can support airway stability during sleepWhy modern lifestyle factors are disrupting sleep for many peopleWhy sleep screening should start as early as age twoHow telehealth sleep services are making sleep testing more accessibleSigns Your Sleep May Not Be Healthy Even if you’re getting 7–8 hours of sleep, these symptoms may indicate disrupted breathing during sleep: Nighttime signs SnoringMouth breathingTeeth grinding or clenchingRestless sleepNight sweatsWaking up gasping or chokingMorning symptoms HeadachesDry mouthBrain fogFeeling unrefreshedDaytime symptoms FatigueDifficulty concentratingMood changes or anxietyLow motivationAfternoon energy crashesWhy Annual Sleep Screening Matters Sleep-disordered breathing can affect people of all ages, including children. Research suggests that 1–5% of children have obstructive sleep apnea, with many more experiencing milder airway obstruction that can impact: behaviorattentiongrowthemotional regulationlearningEarly evaluation helps identify airway and breathing issues before they affect long-term health. At Sierra Sleep, Airway & Wellness Center, sleep asse Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    16 min

  5. FEB 11

    Orthosomnia: Wearables, Wellness & Wake-Up Calls

    Send us Fan Mail Keywords wearables, sleep tracking, orthosomnia, health monitoring, sleep apnea, remote patient monitoring, dental health, clinical collaboration, sleep quality, technology in healthcare Summary In this episode of Beyond Breathing, Lancette VanGuilder discusses the impact of wearables and sleep trackers on health, particularly focusing on the phenomenon of orthosomnia, where individuals become overly fixated on sleep metrics. She emphasizes the importance of listening to one's body over relying solely on data from devices. The conversation also highlights the role of wearables in health monitoring, the need for clinical collaboration in addressing sleep issues, and the cultural normalization of poor sleep. Lancette encourages listeners to seek professional evaluation for sleep-related concerns and to prioritize their health and well-being. Takeaways Wearables can enhance awareness of health metrics. Orthosomnia is the fixation on sleep data over actual feelings. Sleep scores should not dictate how we feel about our sleep. Clinical collaboration is essential for addressing sleep apnea. Snoring is a significant indicator of potential sleep issues. Cultural norms often celebrate poor sleep as a badge of honor. Wearables should be used as tools for guidance, not absolute measures. Listening to one's body is crucial for health. Sleep deprivation can lead to serious health issues. Professional evaluation is important for sleep-related concerns. Titles The Impact of Wearables on Sleep Health Orthosomnia: The Dangers of Sleep Tracking Obsession  sound bites "Wearables are not diagnostic tools." "Bad sleep is a badge of honor." "Listening to the body still matters." Chapters 00:00 Introduction to Wearables and Sleep Tracking 02:50 Understanding Orthosomnia and Its Impacts 05:38 The Role of Wearables in Health Monitoring 08:50 The Importance of Clinical Collaboration 11:34 Conclusion and Call to Action #beyondbrething #sleepapnea #sleepsolutions #sierrasleepwell #orthosomnia #wearables #oura #applewatch Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    14 min

  6. JAN 29

    Dopamine Overconsumption

    Send us Fan Mail Why do we feel exhausted but wired? Why is it so hard to unplug, slow down, or sleep deeply—even when we’re tired? In this episode of Beyond Breathing, we dive into the science of dopamine, the brain’s powerful reward and motivation chemical, and explore how modern life—chronic stress, constant stimulation, caffeine, and technology—has quietly hijacked our nervous systems. You’ll learn how dopamine overconsumption fuels the pleasure–pain cycle, drives compulsive behaviors like phone scrolling and late-night stimulation, and disrupts sleep, breathing, and airway stability. We connect the dots between dopamine dysregulation, mouth breathing, poor sleep quality, and chronic fight-or-flight—and most importantly, how to reset without extremes or shame. This episode blends neuroscience, sleep science, airway health, and practical nervous system tools to help you reclaim focus, rest, and resilience in an overstimulated world. 🧠 What You’ll Learn in This Episode What dopamine really is—and why it’s about motivation, not just pleasureHow dopamine overconsumption traps us in the pleasure–pain cycleWhy we crave constant stimulation from phones, caffeine, and noveltyThe connection between dopamine, chronic stress, and nervous system dysregulationHow overstimulation disrupts sleep, breathing patterns, and airway healthWhy insomnia is often a 24-hour nervous system issue, not just a bedtime problemThe link between stress, mouth breathing, and fragmented sleepPractical, science-backed ways to reset dopamine sensitivity and support deep sleep😴 Key Themes We Explore Dopamine and the nervous systemChronic stress and “exhausted but wired” statesSleep disruption and circadian rhythm imbalanceAirway health, nasal breathing, and sleep stabilityTechnology, habit loops, and behavioral addictionRegulation vs. deprivation (why “dopamine detox” isn’t the answer)🌿 Practical Takeaways How to reduce “cheap dopamine” without eliminating joySimple morning habits to stabilize dopamine rhythmsDaytime strategies to lower nervous system overloadEvening cues that signal safety and promote sleepWhy breathing patterns matter for dopamine and restSmall, sustainable shifts that create lasting change🌊 Call to Action You are not broken—you are overstimulated. This episode invites you to pause, breathe, and make one intentional change that supports your nervous system today. One less scroll. One deeper breath. One choice that helps your body feel safe enough to rest. Small shifts create powerful ripples. 📚 Referenced Concepts & Influences Dopamine and reward circuitry (mesolimbic pathway)Pleasure–pain balance and homeostasisNervous system regulation (sympathetic vs. parasympathetic states)Sleep architecture and circadian rhythmsBehavioral addiction and tech-driven stimulationInsights from Dr. Anna Lembke and Mel Robbins on dopamine and modern habitsSupport the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    22 min

  7. JAN 15

    Big Tonsils, Little Airways: Tonsils, Adenoids & Pediatric Sleep Apnea (What Parents Need to Know)

    Send us Fan Mail Episode: Big Tonsils, Little Airways Description: Pediatric sleep apnea is often missed — and enlarged tonsils and adenoids are one of the most common causes. In this episode, Lancette explains the science, symptoms, and ENT-backed reasons why airway obstruction should never be ignored. Key Topics: Pediatric OSA vs adult OSASigns parents can spot at homeWhy tonsils/adenoids enlargeBrain development & behavior linksWhy surgery is recommended when apnea is presentWhy sleep studies matterMouth breathing, tongue ties & airway healthCredible References: American Academy of Pediatrics – Pediatric OSA guidelinesAmerican Academy of Otolaryngology–Head and Neck Surgery – Tonsillectomy guidelinesMayo Clinic – Pediatric sleep apnea overviewStatPearls / NCBI – Pediatric OSA & adenoid hypertrophySupport the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    23 min

  8. JAN 8

    Mouthtaping: The Good, Bad and Ugly

    Send us Fan Mail Support the show Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/soundroll/the-anthem License code: SSRYVZTXKZ9U33WQ

    20 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
    2025 - 2026
  • Episodes
    93
  • Rating
    Explicit
  • Copyright
    © 2026 Beyond Breathing
  • Show Website
    Beyond Breathing