The Rest Factor

Chilipad by Sleepme
  • 5.0 (7)
  • HEALTH & FITNESS
  • UPDATED BIWEEKLY

Brought to you by the team behind Chilipad by Sleepme, The Rest Factor is your insider’s guide to how top performers leverage quality sleep for a competitive edge. In each episode, we sit down with high-achieving athletes, entrepreneurs, & visionaries to explore the nighttime routines, habits, and mindset shifts that power their success. Hear firsthand how prioritizing rest fuels peak performance—from the boardroom to the playing field. Whether in business, sports, or daily life, discover elite sleep strategies and learn how to make them work for you. When you rest better, you perform better.

  1. 12/23/2025

    The Hidden Thyroid Crisis Women Are Living Through with Elle Russ

    Elle Russ, bestselling author of The Paleo Thyroid Solution and creator of the Ultimate Thyroid and Confidence Courses, joins The Rest Factor to uncover what most women are never told about their thyroid health. After years of misdiagnosis, and being dismissed by experts, Elle became her own advocate and reclaimed her health by learning how thyroid hormones really work. In this episode, Elle breaks down the testing mistakes doctors still make, why so many women are wrongly told their labs are normal, and how simple shifts in diet and lifestyle can dramatically change thyroid and metabolic function. We also explore the underrated connection between confidence, self advocacy, and healing, and how taking control of your health can transform every part of your life. What You’ll Learn in This Episode: The thyroid symptoms doctors often overlook in womenThe key tests every woman should request beyond TSH and T4Why reverse T3 may be the missing piece in stubborn symptomsHow gluten triggers Hashimoto’s and raises thyroid antibodiesWhy becoming fat adapted improves hormones and metabolismThe role confidence plays in self advocacy and recoveryLike this episode? Subscribe to The Rest Factor and share it with someone who needs clarity on their thyroid health. Chapters 00:00 Introduction: What most doctors never tell women 00:35 Elle Russ’s story of transformation 00:55 Journey of Reinvention & Insights on Health 01:10 Elle’s Personal Health Journey Begins 02:14 Struggles with Doctors & Self-Advocacy 03:14 Taking Control: Self-Treatment & Learning 05:15 The Reverse T3 Problem & Second Health Crisis 08:58 The Importance of Proper Thyroid Testing 10:18 The Six Main Thyroid Tests Explained 13:24 How to Get Proper Testing & Advocate for Yourself 16:15 Diet, Lifestyle, and Supplements for Thyroid Health 18:48 Paleo Diet, Fat Adaptation, and Exercise 21:10 Cardio vs. Strength Training as You Age 23:03 Confidence as Medicine: Mindset for Healing 40:53 What’s Next for Elle Russ & Where to Find Her 42:53 Outro & Disclaimer 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: ⁠Website⁠⁠⁠ ⁠⁠⁠YouTube⁠⁠⁠ ⁠⁠⁠Instagram ⁠⁠⁠ ⁠⁠⁠TikTok⁠

    44 min

  2. 11/11/2025

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

    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-deprivedThe 4-day recovery effect alcohol has on your heart rate and HRVSimple foods that improve sleep latencyHow gut health and probiotics influence serotonin and sleepThe truth about CreatineMisconceptions about seed oils, artificial sweeteners, and BCAAs Like this episode? Subscribe to The Rest Factor and share it with a high-performer in your life. 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: Website⁠⁠ ⁠⁠YouTube⁠⁠ ⁠⁠Instagram ⁠⁠ ⁠⁠TikTok

    30 min

  3. 10/14/2025

    Why Your Brain Turns Against You at 2 AM: The Truth About Supplements and CBT-I for Sleep with Dr. Michael Grandner

    Dr. Michael Grandner, sleep scientist and clinical psychologist, delivers a masterclass on how sleep works, what actually fixes insomnia, and why chasing perfect metrics can backfire. We cover the science and practice of CBT-I, the “commute to tomorrow” planning mindset, how sleep drives metabolism, mental health, and longevity, and what to know about trackers, supplements, and the claim that “some people need less sleep.” What You’ll Learn in This Episode: Why “trying harder” keeps you awake and what to do instead.The CBT-I playbook: stimulus control and sleep-opportunity restriction.How to test if you truly need less sleep.When trackers help and when they mislead.Supplements decoded: melatonin, magnesium, GABA and what actually helps. Like this episode? Subscribe to The Rest Factor and share it with a high-performer in your life. Chapters: 00:00 Introduction to The Rest Factor Podcast 01:02 Dr. Michael Grandner’s Journey into Sleep Medicine 03:01 The Importance of Prioritizing Sleep 06:42 Debunking the Myth: Do Some People Need Less Sleep? 13:23 Understanding Cognitive Behavioral Therapy for Insomnia (CBT-I) 22:31 The Enemy of Sleep: Effort 23:58 Sleep Happens When the Situation Allows 25:03 Chronic Insomnia and Overcorrection 28:06 The Role of Sleep Trackers 35:47 Supplements vs. Treatments 44:27 The Neuroscience of Nighttime Decisions 46:01 Conclusion and Final Thoughts 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: Website⁠ ⁠YouTube⁠ ⁠Instagram ⁠ ⁠TikTok

    47 min

  4. 09/16/2025

    Inside the UFC Coach's Daily Rituals for Peak Performance with Tim Welch

    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 success Like this episode? Subscribe to The Rest Factor and share it with a high-performer in your life. Chapters 00:00 Introduction and Tim Welch’s Background 01:05 Transition from Fighter to Coach 02:40 Holistic Approach to Training and Recovery 04:25 Nutrition, Lifestyle, and Athlete Longevity 06:10 Mental Resilience and Conditioning 07:55 Social Media Detox and Its Impact 09:40 Cannabis Use in Athletic Recovery 11:35 Tim’s Morning and Evening Routines 13:20 Sleep, Recovery, and Performance Habits 14:50 Conclusion and Final Thoughts 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: Website YouTube Instagram TikTok

    24 min

  5. 08/12/2025

    Unlock Peak Performance Using Your Chronotype & Genetics with Dr. Allison Brager

    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 Brager 02:01 Understanding Chronotypes and Peak Performance 10:01 How Genetics Can Shape Career Success 18:01 The Truth About Sleep Deprivation and Sleep Banking 25:01 Simple Sleep Tips That Actually Work (No Gadgets Needed) 30:01 How Caffeine Affects Athletic and Cognitive Performance 35:01 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: Website YouTube Instagram TikTok

    29 min

  6. 07/15/2025

    The #1 Recovery Strategy Strength Coaches Ignore with Dr. Justin Lima

    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 plug Like this episode? Subscribe to The Rest Factor for more insights where sleep science meets peak performance. Chapters: 00:00 Introduction to Strength and Conditioning Coaching 01:20 The Importance of Sleep in Performance 04:33 Evolving Perspectives on Rest and Recovery 06:06 Personal Journey into Sleep and Recovery 09:09 Addressing Gaps in Strength Training Education 11:13 Innovations in Military Strength and Conditioning 15:18 Integrating Rest and Recovery in Tactical Training 18:16 Advice for Aspiring Strength Coaches 20:29 Living the Principles of Recovery 22:23 Resources for Coaches 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: Website YouTube Instagram TikTok

    25 min

  7. 06/17/2025

    Why Top Athletes Fail Without Sleep with Dave Tate

    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 training Like 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 Recovery 01:54 Evolution of Sleep and Recovery in Training 12:16 Strategies for Prioritizing Sleep and Recovery 21:53 Coaching and the No Pain, No Gain Mentality 28:02 Advice for Young Athletes and Lifelong Learning 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: Website⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠TikTok

    42 min

  8. 05/20/2025

    Hacking Your Sleep Naturally with Katie Wells

    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 Children 03:04 Katie Wells: From Journalism to Wellness Advocate 05:54 Understanding Nature Deficit Disorder 09:09 The Importance of Light and Sleep 11:55 Balancing Family and Professional Life 15:08 Creating a Sleep Sanctuary 18:01 The Future of Wellness Mama 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: ⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠TikTok

    22 min
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Brought to you by the team behind Chilipad by Sleepme, The Rest Factor is your insider’s guide to how top performers leverage quality sleep for a competitive edge. In each episode, we sit down with high-achieving athletes, entrepreneurs, & visionaries to explore the nighttime routines, habits, and mindset shifts that power their success. Hear firsthand how prioritizing rest fuels peak performance—from the boardroom to the playing field. Whether in business, sports, or daily life, discover elite sleep strategies and learn how to make them work for you. When you rest better, you perform better.

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  • Creator
    Chilipad by Sleepme
  • Years Active
    2K
  • Episodes
    15
  • Rating
    Explicit
  • Copyright
    © Chilipad by Sleepme
  • Show Website
    The Rest Factor