The Kirk Miller Podcast

E156 | How Mastering Recovery Will Improve Your Performance with Phil Learney

5 snips
May 4, 2025
In a captivating discussion, Phil Learney, a coach and educator who founded HMN24, dives deep into the often-neglected domain of recovery and its pivotal role in performance. He highlights the staggering impact of poor sleep on energy levels and injury risks, alongside actionable strategies to realign habits with natural circadian rhythms. Phil also emphasizes the power of consistency in sleep goals and shares innovative insights about using light and supplements to enhance recovery. This conversation is a must-listen for high achievers seeking a competitive edge!
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ANECDOTE

Adapting Coaching to Real Lives

  • Phil Learney shared how he adapted coaching to clients' complex lives over decades, moving beyond fitness to lifestyle management.
  • He illustrated with stories of clients who had no cooking skills or removed kitchens, requiring creative nutrition coaching.
INSIGHT

Sleep Deprivation Harms Metabolism

  • Sleep deprivation, defined as routinely getting less than 7 hours, drastically affects metabolism and injury risk.
  • Poor sleep disrupts hormones like leptin and ghrelin, leading to increased appetite and metabolic dysfunction.
ADVICE

Master Consistent Wake Time

  • Establish a consistent wake time every day to align your body's biological rhythm.
  • Avoid anxiogenic alarms and phone use upon waking to reduce immediate stress and improve alertness.
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