Neurosurgeon Dr. Ravi Kumar returns to break down what the science actually says about melatonin — including a new study linking long-term use to heart failure — plus why popular sleep meds like Ambien and Benadryl come with hidden costs, his real sleep protocol (temperature, timing, screens), and two blood tests you should ask for once in your life: Lp(a) and ApoE4.

In this episode:

• Why Dr. Kumar generally doesn't recommend melatonin as a nightly sleep aid — and when it actually helps
• The correct melatonin dose (hint: it's a fraction of what's on most labels)
• Why up to 80% of melatonin supplements don't contain what the bottle says — and what certification to look for
• What the new melatonin/heart failure study does and doesn't prove
• The real risks of Z-drugs (Ambien, Lunesta) and antihistamine sleep aids (Benadryl, Tylenol PM)
• Dr. Kumar's 5-step sleep protocol: screens, showers, socks, room temp, and CBT-I
• What Lp(a) is, why it's genetic and untestable by diet, and why you only need to check it once
• ApoE4 and Alzheimer's risk — and why genetics isn't destiny

Full protocol PDF and more research: drkumardiscovery.com