The Rest Factor

Dr. Michael Grandner, a sleep scientist and director at the University of Arizona, shares his expertise on the intricacies of sleep. He breaks down the science behind insomnia and why effort can backfire, advising listeners on the ‘commute to tomorrow’ mindset. Grandner explains the power of Cognitive Behavioral Therapy for Insomnia (CBT-I) and the truth about sleep trackers versus actual sleep practices. He also debunks common supplement myths, explaining their limited role compared to behavioral changes. Tune in for insights into achieving better sleep!

Former MMA fighter and elite coach Tim “Red Hawk” Welch reveals how injury shifted his career and how holistic recovery, optimized sleep, and mental conditioning transformed his approach to training high-level athletes like UFC’s Sean O’Malley. At Red Hawk Academy in Arizona, Tim has built more than a gym; he’s created a culture that blends world-class coaching with a community-driven environment, complete with organic coffee that fuels fighters and locals alike.What You’ll Learn in This Episode:How injury shaped Tim’s philosophy as both a fighter and a coachThe role of holistic recovery, sleep, and mindset in elite performanceWhy Red Hawk Academy is more than a fight gym, it’s a communityHow daily rituals and environment impact athletic successLike this episode? Subscribe to The Rest Factor and share it with a high-performer in your life.Chapters00:00 Introduction and Tim Welch’s Background01:05 Transition from Fighter to Coach02:40 Holistic Approach to Training and Recovery04:25 Nutrition, Lifestyle, and Athlete Longevity06:10 Mental Resilience and Conditioning07:55 Social Media Detox and Its Impact09:40 Cannabis Use in Athletic Recovery11:35 Tim’s Morning and Evening Routines13:20 Sleep, Recovery, and Performance Habits14:50 Conclusion and Final ThoughtsDisclaimer: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:WebsiteYouTubeInstagramTikTok

What if your late-night habits weren’t a weakness but a superpower? Military neurobiologist and former CrossFit Games athlete Dr. Allison Brager reveals how understanding your chronotype (a.k.a. your body’s natural rhythm) can give you a serious performance edge.From elite soldiers to world-class athletes, peak performers are using sleep science, not willpower to outlast and outperform. Dr. Brager breaks down how sleep deprivation affects the brain, the surprising power of "sleep banking," and why your sleep-wake cycle may be the most overlooked tool in your arsenal.What You’ll Learn in This Episode:Why your chronotype is genetically hardwired and how to use it.What “sleep banking” is and how it builds resilience before stress.How elite performers sync their schedule with their circadian rhythm.Why sleep deprivation hurts more than just your energy levels.Like this episode? Subscribe to The Rest Factor and share it with a high-performer in your life.Chapters: 00:00 Introduction and Welcome with Dr. Allison Brager02:01 Understanding Chronotypes and Peak Performance10:01 How Genetics Can Shape Career Success18:01 The Truth About Sleep Deprivation and Sleep Banking25:01 Simple Sleep Tips That Actually Work (No Gadgets Needed)30:01 How Caffeine Affects Athletic and Cognitive Performance35:01 Final Takeaways 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: WebsiteYouTubeInstagram TikTok

Sleep is the glue holding athletic performance together. So why are coaches still ignoring it? High-performance coach Dr. Justin Lima breaks down why sleep isn’t just a side note. From working with top athletes to using simple but powerful analogies like “clogging the drain,” Justin shares how sleep repairs the body and brain, turning your workouts into real results.In this conversation, you'll hear why sleep is non-negotiable, how it literally cleanses your brain, and why skipping it will keep you stuck, no matter how hard you train.What You’ll Learn in This Episode:Why sleep is the #1 recovery tool, not an optional add-onThe “clog the drain” analogy that helps athletes finally get itHow your brain literally cleans itself during deep sleepWhy training without recovery is like pouring water into a tub with no plugLike this episode? Subscribe to The Rest Factor for more insights where sleep science meets peak performance.Chapters:00:00 Introduction to Strength and Conditioning Coaching01:20 The Importance of Sleep in Performance04:33 Evolving Perspectives on Rest and Recovery06:06 Personal Journey into Sleep and Recovery09:09 Addressing Gaps in Strength Training Education11:13 Innovations in Military Strength and Conditioning15:18 Integrating Rest and Recovery in Tactical Training18:16 Advice for Aspiring Strength Coaches20:29 Living the Principles of Recovery22:23 Resources for CoachesDisclaimer: 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:WebsiteYouTubeInstagramTikTok

What if the secret to building elite-level strength isn’t training harder but sleeping smarter? Legendary powerlifter and Elite FTS founder Dave Tate reveals how sleep deprivation sabotaged his recovery, shortened his athletic peak, and why quality sleep is now his #1 performance tool.From "earning sleep" through exhaustion as a teen to recognizing the science and strategy behind true recovery in his 20s and beyond, Dave gets real about the cost of neglecting rest—and how he helps athletes avoid the same mistake today.What You’ll Learn in This Episode:Why sleep isn’t just passive rest—it’s performance insuranceHow Dave’s early training habits sabotaged his recoveryWhat finally made recovery click for him—and how it transformed his coachingSimple mindset shifts to start treating sleep like trainingLike this episode? Subscribe to The Rest Factor for more sleep science meets peak performance insights. And share it with a fellow coach or athlete still grinding without rest.Chapters:00:00 Introduction to Strength and Recovery01:54 Evolution of Sleep and Recovery in Training12:16 Strategies for Prioritizing Sleep and Recovery21:53 Coaching and the No Pain, No Gain Mentality28:02 Advice for Young Athletes and Lifelong LearningDisclaimer: 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:Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok

What if better sleep was as simple as walking barefoot in the grass? Katie Wells, founder of Wellness Mama, joins Ana Marie Schick to dive into circadian rhythm alignment, nature deficit disorder, and biohacks for high-quality sleep rooted in nature and simplicity.What You’ll Learn in This Episode:Understand how circadian rhythm and natural light exposure impact sleep and energy levels.Learn low-cost, high-return habits like morning sunlight, grounding, and sleep-environment upgrades.Discover why nature deficit disorder could be a root cause of modern health and sleep disruptions.Like this episode? Subscribe to The Rest Factor for more peak performance sleep hacks and wellness insights. Don’t forget to share with a friend who needs better rest! Chapters:00:00 The Health Crisis Facing American Children03:04 Katie Wells: From Journalism to Wellness Advocate05:54 Understanding Nature Deficit Disorder09:09 The Importance of Light and Sleep11:55 Balancing Family and Professional Life15:08 Creating a Sleep Sanctuary18:01 The Future of Wellness MamaDisclaimer: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:⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok

What if the tools to peak performance aren't in your gym bag but in your mindset?In this episode of The Rest Factor Podcast, Bert Sorin, president of Sorinex, shares how innovation, service, and daily discipline have shaped one of the most respected brands in strength training. From inventing industry-changing equipment like the landmine and rig systems to redefining what it means to lead with integrity, Bert dives deep into the principles that power a meaningful life on and off the platform.What You’ll Learn in This Episode: Explore the mindset of “winning every day” through micro-moments and intentional living.Discover why belief, trust, and eliminating gray areas are non-negotiables for great leadership.Understand how strength athletes and Special Forces find shared purpose in performance and service.If you care about performance, leadership, or legacy, don’t miss this one.Chapters: 00:00 Introduction to Sorinex and Its Legacy12:41 Innovations in Strength Training Equipment18:57 The Connection Between Athletics and Military19:09 Time Management and Prioritization for Peak Performance23:27 Hunting Season: Seizing Opportunities28:51 Be Legendary: Steps to Impactful Leadership39:33 Non-Negotiables: Balancing Life and PerformanceDisclaimer: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:⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok

Most people skip the basics and still expect peak performance. Are you one of them?In this power-packed episode of The Rest Factor Podcast, Dr. Kelly and Juliet Starrett reveal the 8 essential health habits that form the foundation of wellness. From optimizing daily movement to the surprising truth about recovery and sleep, they unveil real-world strategies for building a durable body that’s built to last.What you will learn in this episode: Discover why walking 8,000 steps a day may be more powerful than your supplements. Learn how to 'acclimate to Everest Base Camp' before biohacking your health. Uncover the daily routines that world-class performers use to sleep better, move smarter, and live longer.Chapters00:00 Introduction to the Starretts and Their Mission02:54 Evolution of the Fitness Industry06:11 The Importance of Basics in Health and Fitness09:01 The Starrett System: A New Approach to Health12:14 Creating a Supportive Environment for Health15:02 The Eights: Essential Health Practices18:05 Debunking Fitness Myths21:11 Accessibility of Health and Fitness23:55 Conclusion and Resources for Further LearningDisclaimer: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:⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠TikTok

In this episode, host Ana Marie Schick sits down with Chase Chewning, military veteran, health coach, and podcaster. Chase shares how radical self-awareness, sleep optimization, and resilience helped shape his path. He also opens up about his newest role: fatherhood. With a 7-week-old baby at home, Chase shares how he's adapting his once-flawless sleep routine to the unpredictability of parenthood, and how his wellness "reps" from the past are paying off now.What You’ll Learn in This Episode:How sleep optimization impacts daily performance and energy levelsTop sleep hygiene tips for better deep sleep and REM sleepWhy staying consistent is harder after success—and how to maintain itHow podcasting became a tool for human connection and growthWhether you're a new parent, a high performer, or just trying to build better sleep habits, Chase’s story is a reminder that preparation and presence go hand in hand.Chapters:00:00 From Military to Health Coaching: A Personal Journey09:52 Lessons from Ever Forward Radio: The Power of Choice20:05 Prioritizing Sleep and Recovery: Hacks for New ParentsDisclaimer: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:⁠⁠⁠Website⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠TikTok

In this episode of the Rest Factor Podcast, host Ana Marie Schick speaks with Josh Storms, the Director of Strength and Conditioning at Florida State University Football. Most athletes train hard, but few realize their biggest performance killer is happening off the field. FSU Coach Josh Storms reveals the #1 mistake that’s sabotaging recovery, focus, and overall athletic performance.What You’ll Learn in This Episode:The hidden impact of poor sleep on athletic performanceWhy most athletes overlook this critical recovery factorHow to fix your sleep for faster recovery & better resultsSimple sleep hacks used by elite athletesIf you’re serious about improving performance, recovery, and focus—this is a must-watch. Don’t let this mistake hold you back!Chapters00:00 Introduction to Strength and Conditioning03:07 A Day in the Life of a Strength Coach06:13 The Journey into Strength Training09:08 The Importance of Sleep in Athletic Performance11:50 Coaching Sleep Hygiene to Athletes15:08 Building a Culture of Recovery18:02 Personal Sleep Habits and Parenting21:09 Conclusion and Future CollaborationsDisclaimer: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:⁠⁠Website⁠⁠⁠⁠YouTube⁠⁠⁠⁠Instagram⁠⁠⁠⁠TikTok