In this episode of Health vs. Hype with the American Medical Association, host Trace Dominguez uncovers the science behind viral sleep trends, and reveals what actually works to improve sleep quality.

From mouth tape and melatonin to your sleep tracker, breathwork, and sleep divorces, millions of Americans are experimenting with trending sleep hacks. More than half of U.S. adults have tried at least one viral sleep trend. But are these methods backed by science…or just social media hype?

Featuring insights from lifestyle content creator Lucy Fink, sleep storyteller Kathryn Nicolai, and sleep medicine expert Dr. Jose Colon, this episode answers the questions:

Does your sleep tracker actually improve sleep or increase anxiety? Is mouth tape safe or potentially dangerous? How much sleep do you really need for optimal health? What is heart rate variability (HRV), and does it matter?

You’ll also learn why “trying harder” to sleep can backfire, how social media influences health behaviors, and which simple, evidence-based strategies can help you fall asleep faster and wake up feeling restored.

If you’ve ever struggled with insomnia, experimented with sleep optimization, or wondered whether viral wellness trends are worth it, this episode gets to the bottom of it all.

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High-protein diets are everywhere from TikTok trends to protein-packed coffee, pasta, and even bottled water. But is “protein maxxing” actually healthy? And how much protein do you really need?

In this first episode of Health vs Hype from the American Medical Association and iHeartMedia’s Ruby Studio, host Trace Dominguez explores one of the most talked-about nutrition trends online. With bold claims about building muscle, losing weight, and optimizing health, protein has become the centerpiece of many diets, but what does science say about protein maxxing?

We’ll talk to folks interested in the protein maxxing trend, an influencer who lives by it, and an expert physician who gives us all the answers to some of the biggest questions people are asking online: 

Does eating more protein automatically build muscle? How much protein is too much? Are high-protein diets safe for everyone? Is animal protein better than plant protein?

If you’ve ever wondered whether a high-protein diet is right for you, or felt overwhelmed by conflicting advice online, this episode will help you make sense of it all.

Health vs Hype is a podcast from the American Medical Association that takes on viral health trends and breaks them down with real stories, expert insight, and evidence-based guidance.

Listen in to find out: is protein maxxing all health… or just hype?

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Got a symptom? There's an influencer for that. A supplement for that. A subreddit, a detox, a cold plunge for that.

But what actually works — and what could actually hurt you?

Introducing: Health vs. Hype with the American Medical Association — a science-backed health podcast that breaks down viral wellness trends, health misinformation, and the advice flooding your feed.

Emmy-nominated science communicator Trace Dominguez sits down with influencers, the curious, and most importantly doctors to fact-check viral health claims – everything from intermittent fasting and protein maxxing to creatine. Cold plunges and more! Not to cancel the trends, not to hype them more, but to understand them.

Your health is your greatest asset. Don't leave it to an algorithm.

Let’s slow the scroll…and start asking better questions.

Health vs. Hype: new episodes drop every other week starting April 14th. Available wherever you listen to podcasts.

See omnystudio.com/listener for privacy information.