Free sleep guide
The 3 A.M. Wake-Up
Five proven ways to get back to sleep when your brain turns on and the clock will not stop staring back.
This is the guide John talks about on the radio: what to do in the first few minutes after you wake up, what not to do, and how to keep one bad night from turning into a week of bad sleep.
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Get the free sleep guideIt is good to know I am not the only one awake at 3:00 am. You explained it very well.
They are always the first email, and sometimes the only email, I read each day.
These emails are full of great info and recommendations. I look forward to seeing them pop up in my inbox.
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Health, sleep, memory, faith, and real-life advice from the research behind Intelligence for Your Life. About ninety seconds. Free.
John Tesh · Host
What arrives
What you get each morning.
No app. No login. No forty-minute podcast you never finish. It lands in your inbox in the morning and it is done before your coffee is.
The research, in plain English
Harvard, Mayo Clinic, Duke. We read the studies so you do not have to, and we tell you what they actually found — not what a headline claimed they found.
Ninety seconds of audio
Press play right inside the email and hear it in John's voice, the same way you hear it in the car. Or just read it. Both are there.
One specific thing to try
Not a philosophy. Something you can do before you go to bed tonight, and know by tomorrow whether it worked.
Why readers stay
Readers open it because it is useful.
“John and I are about the same age and I feel I am receiving sage advice from a peer. Love the writing style — straight and to the point. No gobbledygook.”
Anne R.“They are always the first email, and sometimes the only email, I read each day.”
Libi H.“You inject wisdom into my life on a regular basis.”
Terri D.“Thank you for being such a wonderful and informative person who truly cares about people. It's an absolute blessing, and a rarity these days.”
Ryan M.
How it's made
Recorded in the morning. In your inbox by breakfast.
Same voice you hear in the car. Same studio the radio show comes out of. No production crew standing between the research and you — John reads the studies, writes it down, and records it.
From readers
Real notes from readers.
These are unedited replies sent to john@tesh.com in the first six months of 2026. We publish first names only.
“I made a printout of today's advice so that I can put it on the fridge. I also bought more walnuts this week.”Carol B.
“It is good to know I am not the only one awake at 3:00 am. You explained it very well.”On the 3 a.m. wake-up
“These emails are full of great info and recommendations. I look forward to seeing them pop up in my inbox.”Linda M.
“What an inspiration to us all.”Cherri D.
“I've listened to your radio show for years. This message has been a long time in coming.”Longtime listener
Listeners wrote in this month from
What we cover
The subjects John covers every week.
Sleep, pain, and staying mobile
Why you wake at three in the morning. What to eat before bed and what to skip. Mobility that keeps you on your feet. The habits that add years, and the ones quietly taking them.
Memory, focus, and better decisions
Protecting your memory. Quieting a mind that will not shut off. And the harder question underneath it — what this next stretch of your life is actually for.
Faith and health are connected
Researchers at Duke, Harvard, and Mayo keep finding the same thing: a regular spiritual practice measurably lowers stress hormones and lengthens life. We start with the science. Where you take it from there is yours.
The host
Why John reads the research himself.
Before the radio show, John spent ten years co-hosting Entertainment Tonight and built a music career that produced four gold albums, eight million records sold, six Emmys, and the NBA theme most of America can still hum.
Then, in 2015, a diagnosis. Doctors told him he had about eighteen months. He is still here — still on the air, still married to Connie after more than thirty years, still doing the work every morning.
Which is the short version of why this show exists. When your own life depends on finding the good information fast, you stop tolerating the noise. Intelligence for Your Life is the result: a team that reads the research, throws out the hype, and hands you the part that matters.
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