Sleep is not a one-size-fits-all prescription — it’s a rhythm written in your genes. In this opening episode, molecular biologist Nick Boehler invites us into the quiet intelligence of the body and the science behind truly restorative rest. Together we explore how your biology shapes your nights, how recovery is a skill you can cultivate, and why deep rest is the foundation for a vibrant life. If you’ve been tired of being tired, this episode is an invitation to realign with the rest your body was made for.

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Timestamps:

00:00 – Intro Welcome to the first episode of the Qi Movements Podcast. Setting the tone for holistic health and personal transformation.

03:05 – Meet Nick Boehler How Nick’s background in genetics shaped his passion for personalized health.

06:20 – Why Sleep Isn’t One-Size-Fits-All A breakdown of chronotypes, circadian rhythm, and how individuality matters.

11:10 – Common Sleep Struggles and Misconceptions What most people get wrong about sleep hygiene and routine.

15:45 – Genetics and Recovery How your DNA affects how you recover — and how to use that information wisely.

20:50 – The Nervous System and Sleep How stress, stimulation, and sympathetic dominance interfere with quality rest.

25:15 – The Role of Light and Environment Morning sun, screen time, and designing your sleep-wake cues.

31:40 – The Power of Consistency Over Perfection Small habits that make a big difference — without the shame spiral.

36:00 – Sleep Supplements: What Works, What Doesn’t Nick’s take on melatonin, magnesium, and supporting natural rhythms.

42:25 – Redefining Recovery in a High-Performance Culture Why real rest is revolutionary — especially for go-getters and athletes.

48:00 – Final Reflections and Practical Takeaways How to start aligning your sleep with your biology, and why it’s worth it.