Dr. Nick Barringer, Army dietitian and professor at Lionel University, joins The Rest Factor to reveal how sleep and nutrition work hand in hand to optimize physical and cognitive performance. From his experience completing Ranger School to leading military nutrition research, Dr. Barringer shares actionable insights on how sleep drives better food decisions, the surprising recovery timeline after “just a few beers,” and why creatine isn’t just for athletes, it’s also brain fuel.We explore the science behind sleep, gut health, and supplements, and how small daily choices can create lasting improvements in energy, focus, and resilience.

What You’ll Learn in This Episode:

Why nutrition advice doesn’t work if you’re sleep-deprived
The 4-day recovery effect alcohol has on your heart rate and HRV
Simple foods that improve sleep latency
How gut health and probiotics influence serotonin and sleep
The truth about Creatine
Misconceptions about seed oils, artificial sweeteners, and BCAAs

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Chapters:

00:00 Introduction to Dr. Nick Barringer and His Background

01:06 Building Trust in Military Nutrition

03:13 Linking Sleep and Nutrition

05:30 Sleep Tracking and Behavior Change

06:52 How Nutrition Impacts Sleep

07:52 Integrating Sleep Science into Education

09:19 Alcohol, Nutrition, and Sleep Recovery

10:44 Nutrition Tips for Better Sleep

13:30 Probiotics, Antibiotics, and Sleep

14:49 Nutrition for Mental Health and Cognitive Performance

16:40 Supplement Myths and Facts

21:52 Rapid Fire: Nutrition Myths Debunked

25:49 Keynote Preview: Total Force Plus 2025

28:08 Closing Thoughts and Resources

Disclaimer:

The information shared in this podcast is for educational and informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, sleep routine, or health habits.

Links:

Why Your Sleep Is Sabotaging Your Diet with Dr. Nick Barringer