David Todd Miller Podcast

Diet Plan Guide- Tired of "eat less, move more" diets that leave you hungry?

In this Podcast, I break down a simple framework that helps you lose fat without feeling deprived—even on busy weeks.

You'll see how to pick foods that work with your body, set up meal timing that cuts cravings, and use a few high-impact swaps to stay full while the scale moves.

🔗 Start your 30-Day IGNITE plan ($29) + 1 Members trial included → https://davidtoddmiller.com/yt-LETS-GO!

If you like no-BS, usable nutrition that actually fits real life, hit subscribe. New Podcasts each week.

Who this is for:

busy professionals, parents, and anyone who's tired of white-knuckling diets. If you want steady fat loss without constant hunger, this is your playbook. I'll show you how to choose foods that work with your metabolism, time your meals to reduce cravings, and make a few high-impact swaps that keep you full while the scale moves.

What you'll get from this Podcast (no fluff):

• A simple framework to make fat loss feel automatic

• How to curb late-night snacking without willpower games

• Smarter food choices that leave you satisfied longer

• A realistic 8-week roadmap so you know what to expect

• A done-for-you day of eating you can adapt to your schedule

Common questions I address: night shift schedules, plant-based protein options, alcohol limits that won't derail progress, and why "fat-free" or six mini-meals isn't a magic trick. You'll also learn the 3 daily habits that quietly accelerate results (tracking, steps, sleep).

How to use this Podcast: pick one idea and apply it at your next meal. Then stack wins. If you want personal help choosing a starting plan, checkout: https://davidtoddmiller.com/pod-START

Work with me 1 on 1 (Remote/In-Person): https://theorangecountypersonaltrainer.as.me/?appointmentType=26646142

I've coached clients for 15 years—from desk-bound pros to busy residents—and I use the same principles in my own training. If you want no-BS, usable nutrition that fits real life, subscribe for weekly videos.

Disclaimer: Educational content only. Not medical advice. Consult your physician or a qualified professional before changing your diet or training. #FatLoss #Nutrition #MealPlan

Summary: Struggling to fall asleep or waking up tired? This episode breaks down simple, science-backed habits to help you fall asleep faster, improve sleep quality, and wake up with real energy—so you can train harder, think clearer, and feel better throughout the day.

Key Takeaways:

• Most adults thrive on ~7.5–9 hours; your "right amount" is the one that gives steady energy without constant caffeine.

• Sleep debt hurts recovery, focus, mood, and appetite—usually from habits, not mystery issues.

• Fix the big rocks first: light, temperature, timing, stimulants.

• If basics fail after 2–3 weeks, screen for sleep apnea and related issues.

Common Sleep Killers → Quick Fixes

• Bright light at night → Dim lights 90 minutes before bed; warm bulbs + night mode.

• Late caffeine → Last dose 8–10 hours before bed.

• Irregular schedule → Anchor a consistent wake time (even weekends).

• Hot room → Keep the bedroom cool (60–67°F); take a warm shower 60–90 minutes before bed.

• Heavy late meals/alcohol → Finish big meals 3–4 hours before bed; keep alcohol earlier and lighter.

• Racing mind → 5–10 min brain dump/to-do list, then 2–5 min slow breathing or a brief body scan.

Tonight's Action Plan

1. Set a caffeine curfew (8–10 hrs before bed).

2. Dim lights & wind down 90 minutes before bedtime.

3. Warm shower → cool, dark room.

4. Fix your wake time and keep it for 14 days.

5. Write tomorrow's top 3 tasks to clear your head.

6. If restless, get up briefly, read in dim red light, return when drowsy.

For Lifters & Busy Humans: Prioritize sleep around heavy training and big work days. Naps: 10–20 minutes, early afternoon only.

When to Get Checked: If you've run the basics for 2–3 weeks and still wake unrefreshed, talk to a professional about sleep apnea, iron/thyroid, medications, or restless legs.

Watch Next: ▶️ How to Have More Energy → https://www.youtube.com/watch?v=Rmcd-bu1F2Q&t=1s

Links 🎧 Podcast (subscribe): https://podcasts.apple.com/us/podcast/david-todd-miller-podcast/id1384610837 📺 YouTube (subscribe): https://www.youtube.com/channel/UCSt6r_VmJ2YKN7gODnAXHag?sub_confirmation=1 📸 Instagram: https://www.instagram.com/davidmillerfitness/ 📘 Facebook: https://www.facebook.com/davidtmillerfitness/ 📩 Newsletter: http://eepurl.com/dIZ7tH 🛒 Products I Use: https://www.amazon.com/shop/davidmillerfitness/list/2O4YRVIBRR1QL?ref=cm_sw_em_r_inf_list_own_davidmillerfitness_dp_W0r4lhCzqjWiJ 🥤 Mass Shake Recipe: https://davidtoddmiller.com/workouts-2/ 🌐 Main Site: https://davidtoddmiller.com/

Disclaimer: Educational only, not medical advice.

FTC: Some links are affiliate links; I may earn a commission at no extra cost to you.

Do you feel like you're always tired?

How can you have more energy and be more energized? In this Podcast, we're going to cover 8 simple ways that will help you to have more energy the majority of the time.

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐘𝐎𝐔𝐓𝐔𝐁𝐄 𝐂𝐇𝐀𝐍𝐍𝐄𝐋 𝐇𝐄𝐑𝐄 → https://www.youtube.com/channel/UCSt6r_VmJ2YKN7gODnAXHag?sub_confirmation=1

𝐈𝐍𝐒𝐓𝐀𝐆𝐑𝐀𝐌 → https://www.instagram.com/davidmillerfitness/

𝐅𝐀𝐂𝐄𝐁𝐎𝐎𝐊 → https://www.facebook.com/davidtmillerfitness/

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐍𝐄𝗪𝐒𝐋𝐄𝐓𝐓𝐄𝐑 → http://eepurl.com/dIZ7tH

For more fitness, nutrition, and improved quality of life, check out the main site:

𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝗪𝐄𝐁𝐒𝐈𝐓𝐄 → https://davidtoddmiller.com/

𝐏𝐑𝐎𝐃𝐔𝐂𝐓𝐒 𝐈 𝐔𝐒𝐄 → http://davidtoddmiller.com/ Products I use: https://www.amazon.com/shop/davidmillerfitness/list/2O4YRVIBRR1QL?ref=cm_sw_em_r_inf_list_own_davidmillerfitness_dp_W0r4lhCzqjWiJ

𝐌𝐀𝐒𝐒 𝐒𝐇𝐀𝐊𝐄 𝐑𝐄𝐂𝐈𝐏𝐄 → https://davidtoddmiller.com/workouts-2/

(At bottom of the page that loads)

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐏𝐎𝐃𝐂𝐀𝐒𝐓𝐒 → https://podcasts.apple.com/us/podcast/david-todd-miller-podcast/id1384610837

𝘍𝘛𝘊 𝘓𝘦𝘨𝘢𝘭 𝘋𝘪𝘴𝘤𝘭𝘢𝘪𝘮𝘦𝘳 - 𝘚𝘰𝘮𝘦 𝘭𝘪𝘯𝘬𝘴 𝘧𝘰𝘶𝘯𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘥𝘦𝘴𝘤𝘳𝘪𝘱𝘵𝘪𝘰𝘯 𝘣𝘰𝘹 𝘰𝘧 𝘮𝘺 𝘷𝘪𝘥𝘦𝘰𝘴 𝘮𝘢𝘺 𝘣𝘦 𝘢𝘧𝘧𝘪𝘭𝘪𝘢𝘵𝘦 𝘭𝘪𝘯𝘬𝘴, 𝘮𝘦𝘢𝘯𝘪𝘯𝘨 𝘐 𝘸𝘪𝘭𝘭 𝘮𝘢𝘬𝘦 𝘢 𝘤𝘰𝘮𝘮𝘪𝘴𝘴𝘪𝘰𝘯 𝘰𝘯 𝘴𝘢𝘭𝘦𝘴 𝘺𝘰𝘶 𝘮𝘢𝘬𝘦 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘮𝘺 𝘭𝘪𝘯𝘬. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘢𝘵 𝘯𝘰 𝘦𝘹𝘵𝘳𝘢 𝘤𝘰𝘴𝘵 𝘵𝘰 𝘺𝘰𝘶 𝘵𝘰 𝘶𝘴𝘦 𝘮𝘺 𝘭𝘪𝘯𝘬𝘴/𝘤𝘰𝘥𝘦𝘴, 𝘪𝘵'𝘴 𝘫𝘶𝘴𝘵 𝘰𝘯𝘦 𝘮𝘰𝘳𝘦 𝘸𝘢𝘺 𝘵𝘰 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘮𝘦 𝘢𝘯𝘥 𝘮𝘺 𝘤𝘩𝘢𝘯𝘯𝘦𝘭! :)

HOW MANY CALORIES TO GAIN MUSCLE?

Are calories all that matter?

Can you just eat a ton of food to gain muscle?

In this podcast, I break down why it is important to get the right amount of calories from the right sources to maximize your efforts in the gym.

When the ratios of your macronutrients are off, you could be wasting your time, or worse yet, your muscle! Don't let that happen.

We go over how much protein to eat, how many carbs, how many fats, and how to calculate it all out easily!

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐘𝐎𝐔𝐓𝐔𝐁𝐄 𝐂𝐇𝐀𝐍𝐍𝐄𝐋 𝐇𝐄𝐑𝐄 → https://www.youtube.com/channel/UCSt6r_VmJ2YKN7gODnAXHag?sub_confirmation=1

𝐈𝐍𝐒𝐓𝐀𝐆𝐑𝐀𝐌 → https://www.instagram.com/davidmillerfitness/

𝐅𝐀𝐂𝐄𝐁𝐎𝐎𝐊 → https://www.facebook.com/davidtmillerfitness/

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐍𝐄𝗪𝐒𝐋𝐄𝐓𝐓𝐄𝐑 → http://eepurl.com/dIZ7tH

For more fitness, nutrition, and improved quality of life, check out the main site:

𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝗪𝐄𝐁𝐒𝐈𝐓𝐄 → https://davidtoddmiller.com/

𝐏𝐑𝐎𝐃𝐔𝐂𝐓𝐒 𝐈 𝐔𝐒𝐄 → http://davidtoddmiller.com/ Products I use: https://www.amazon.com/shop/davidmillerfitness/list/2O4YRVIBRR1QL?ref=cm_sw_em_r_inf_list_own_davidmillerfitness_dp_W0r4lhCzqjWiJ

𝐌𝐀𝐒𝐒 𝐒𝐇𝐀𝐊𝐄 𝐑𝐄𝐂𝐈𝐏𝐄 → https://davidtoddmiller.com/workouts-2/

(At bottom of the page that loads)

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐏𝐎𝐃𝐂𝐀𝐒𝐓𝐒 → https://podcasts.apple.com/us/podcast/david-todd-miller-podcast/id1384610837

𝘍𝘛𝘊 𝘓𝘦𝘨𝘢𝘭 𝘋𝘪𝘴𝘤𝘭𝘢𝘪𝘮𝘦𝘳 - 𝘚𝘰𝘮𝘦 𝘭𝘪𝘯𝘬𝘴 𝘧𝘰𝘶𝘯𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘥𝘦𝘴𝘤𝘳𝘪𝘱𝘵𝘪𝘰𝘯 𝘣𝘰𝘹 𝘰𝘧 𝘮𝘺 𝘷𝘪𝘥𝘦𝘰𝘴 𝘮𝘢𝘺 𝘣𝘦 𝘢𝘧𝘧𝘪𝘭𝘪𝘢𝘵𝘦 𝘭𝘪𝘯𝘬𝘴, 𝘮𝘦𝘢𝘯𝘪𝘯𝘨 𝘐 𝘸𝘪𝘭𝘭 𝘮𝘢𝘬𝘦 𝘢 𝘤𝘰𝘮𝘮𝘪𝘴𝘴𝘪𝘰𝘯 𝘰𝘯 𝘴𝘢𝘭𝘦𝘴 𝘺𝘰𝘶 𝘮𝘢𝘬𝘦 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘮𝘺 𝘭𝘪𝘯𝘬. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘢𝘵 𝘯𝘰 𝘦𝘹𝘵𝘳𝘢 𝘤𝘰𝘴𝘵 𝘵𝘰 𝘺𝘰𝘶 𝘵𝘰 𝘶𝘴𝘦 𝘮𝘺 𝘭𝘪𝘯𝘬𝘴/𝘤𝘰𝘥𝘦𝘴, 𝘪𝘵'𝘴 𝘫𝘶𝘴𝘵 𝘰𝘯𝘦 𝘮𝘰𝘳𝘦 𝘸𝘢𝘺 𝘵𝘰 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘮𝘦 𝘢𝘯𝘥 𝘮𝘺 𝘤𝘩𝘢𝘯𝘯𝘦𝘭! :)

How to get rid of soreness after a workout Muscle Soreness can really affect your daily life. Check out these 11 tips plus a bonus tip to find out how to reduce muscle soreness.

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐘𝐎𝐔𝐓𝐔𝐁𝐄 𝐂𝐇𝐀𝐍𝐍𝐄𝐋 𝐇𝐄𝐑𝐄 → https://www.youtube.com/channel/UCSt6r_VmJ2YKN7gODnAXHag?sub_confirmation=1

𝐈𝐍𝐒𝐓𝐀𝐆𝐑𝐀𝐌 → https://www.instagram.com/davidmillerfitness/

𝐅𝐀𝐂𝐄𝐁𝐎𝐎𝐊 → https://www.facebook.com/davidtmillerfitness/

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐍𝐄𝗪𝐒𝐋𝐄𝐓𝐓𝐄𝐑 → http://eepurl.com/dIZ7tH

For more fitness, nutrition, and improved quality of life, check out the main site:

𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝗪𝐄𝐁𝐒𝐈𝐓𝐄 → https://davidtoddmiller.com/

𝐏𝐑𝐎𝐃𝐔𝐂𝐓𝐒 𝐈 𝐔𝐒𝐄 → http://davidtoddmiller.com/ Products I use: https://www.amazon.com/shop/davidmillerfitness/list/2O4YRVIBRR1QL?ref=cm_sw_em_r_inf_list_own_davidmillerfitness_dp_W0r4lhCzqjWiJ

𝐌𝐀𝐒𝐒 𝐒𝐇𝐀𝐊𝐄 𝐑𝐄𝐂𝐈𝐏𝐄 → https://davidtoddmiller.com/workouts-2/

(At bottom of the page that loads)

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐏𝐎𝐃𝐂𝐀𝐒𝐓𝐒 → https://podcasts.apple.com/us/podcast/david-todd-miller-podcast/id1384610837

𝘍𝘛𝘊 𝘓𝘦𝘨𝘢𝘭 𝘋𝘪𝘴𝘤𝘭𝘢𝘪𝘮𝘦𝘳 - 𝘚𝘰𝘮𝘦 𝘭𝘪𝘯𝘬𝘴 𝘧𝘰𝘶𝘯𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘥𝘦𝘴𝘤𝘳𝘪𝘱𝘵𝘪𝘰𝘯 𝘣𝘰𝘹 𝘰𝘧 𝘮𝘺 𝘷𝘪𝘥𝘦𝘰𝘴 𝘮𝘢𝘺 𝘣𝘦 𝘢𝘧𝘧𝘪𝘭𝘪𝘢𝘵𝘦 𝘭𝘪𝘯𝘬𝘴, 𝘮𝘦𝘢𝘯𝘪𝘯𝘨 𝘐 𝘸𝘪𝘭𝘭 𝘮𝘢𝘬𝘦 𝘢 𝘤𝘰𝘮𝘮𝘪𝘴𝘴𝘪𝘰𝘯 𝘰𝘯 𝘴𝘢𝘭𝘦𝘴 𝘺𝘰𝘶 𝘮𝘢𝘬𝘦 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘮𝘺 𝘭𝘪𝘯𝘬. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘢𝘵 𝘯𝘰 𝘦𝘹𝘵𝘳𝘢 𝘤𝘰𝘴𝘵 𝘵𝘰 𝘺𝘰𝘶 𝘵𝘰 𝘶𝘴𝘦 𝘮𝘺 𝘭𝘪𝘯𝘬𝘴/𝘤𝘰𝘥𝘦𝘴, 𝘪𝘵'𝘴 𝘫𝘶𝘴𝘵 𝘰𝘯𝘦 𝘮𝘰𝘳𝘦 𝘸𝘢𝘺 𝘵𝘰 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘮𝘦 𝘢𝘯𝘥 𝘮𝘺 𝘤𝘩𝘢𝘯𝘯𝘦𝘭! :)

Mental Health 2022 Goals -

Psychiatrist and neuroscientist Jackson Gregory discusses how to improve mental health in 2022, what are realistic goals to set, and how to navigate those hard days.

We also talk about how to help friends and family who may be having a hard time from a mental standpoint.

Lastly, we review the types of psychologies and what form of a psychiatrist may be best depending on the individual.

To reach Jackson, please reach out via email at: [email protected]

For more information and additional resources check out: https://braininstitute.us/

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐘𝐎𝐔𝐓𝐔𝐁𝐄 𝐂𝐇𝐀𝐍𝐍𝐄𝐋 𝐇𝐄𝐑𝐄 → https://www.youtube.com/channel/UCSt6r_VmJ2YKN7gODnAXHag?sub_confirmation=1

𝐈𝐍𝐒𝐓𝐀𝐆𝐑𝐀𝐌 → https://www.instagram.com/davidmillerfitness/

𝐅𝐀𝐂𝐄𝐁𝐎𝐎𝐊 → https://www.facebook.com/davidtmillerfitness/

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐍𝐄𝗪𝐒𝐋𝐄𝐓𝐓𝐄𝐑 → http://eepurl.com/dIZ7tH

For more fitness, nutrition, and improved quality of life, check out the main site:

𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝗪𝐄𝐁𝐒𝐈𝐓𝐄 → https://davidtoddmiller.com/

𝐏𝐑𝐎𝐃𝐔𝐂𝐓𝐒 𝐈 𝐔𝐒𝐄 → http://davidtoddmiller.com/ Products I use: https://www.amazon.com/shop/davidmillerfitness/list/2O4YRVIBRR1QL?ref=cm_sw_em_r_inf_list_own_davidmillerfitness_dp_W0r4lhCzqjWiJ

𝐌𝐀𝐒𝐒 𝐒𝐇𝐀𝐊𝐄 𝐑𝐄𝐂𝐈𝐏𝐄 → https://davidtoddmiller.com/workouts-2/

(At bottom of the page that loads)

𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐏𝐎𝐃𝐂𝐀𝐒𝐓𝐒 → https://podcasts.apple.com/us/podcast/david-todd-miller-podcast/id1384610837

𝘍𝘛𝘊 𝘓𝘦𝘨𝘢𝘭 𝘋𝘪𝘴𝘤𝘭𝘢𝘪𝘮𝘦𝘳 - 𝘚𝘰𝘮𝘦 𝘭𝘪𝘯𝘬𝘴 𝘧𝘰𝘶𝘯𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘥𝘦𝘴𝘤𝘳𝘪𝘱𝘵𝘪𝘰𝘯 𝘣𝘰𝘹 𝘰𝘧 𝘮𝘺 𝘷𝘪𝘥𝘦𝘰𝘴 𝘮𝘢𝘺 𝘣𝘦 𝘢𝘧𝘧𝘪𝘭𝘪𝘢𝘵𝘦 𝘭𝘪𝘯𝘬𝘴, 𝘮𝘦𝘢𝘯𝘪𝘯𝘨 𝘐 𝘸𝘪𝘭𝘭 𝘮𝘢𝘬𝘦 𝘢 𝘤𝘰𝘮𝘮𝘪𝘴𝘴𝘪𝘰𝘯 𝘰𝘯 𝘴𝘢𝘭𝘦𝘴 𝘺𝘰𝘶 𝘮𝘢𝘬𝘦 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘮𝘺 𝘭𝘪𝘯𝘬. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘢𝘵 𝘯𝘰 𝘦𝘹𝘵𝘳𝘢 𝘤𝘰𝘴𝘵 𝘵𝘰 𝘺𝘰𝘶 𝘵𝘰 𝘶𝘴𝘦 𝘮𝘺 𝘭𝘪𝘯𝘬𝘴/𝘤𝘰𝘥𝘦𝘴, 𝘪𝘵'𝘴 𝘫𝘶𝘴𝘵 𝘰𝘯𝘦 𝘮𝘰𝘳𝘦 𝘸𝘢𝘺 𝘵𝘰 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘮𝘦 𝘢𝘯𝘥 𝘮𝘺 𝘤𝘩𝘢𝘯𝘯𝘦𝘭! :)

We conclude an awesome podcast with Viveca Williams in this episode. Truly had a blast making this Podcast! Topics covered:

• Finding a good personal trainer - what qualifications they possess, what is their level of education on the subject matter (both in and out of the gym), and are they leading by example.
• What exactly is a PERSONAL TRAINER-How is the exercise program set up, what adjustments have been and are being made, and what to watch out for to ensure you are getting the training YOU need.
• Instafamous vs reality

To reach Viveca see the below information

EMAIL: [email protected]

Instagram: body_by_v

BLOG: Muscle can be...Muscle is -> https://mcbmiblog.wordpress.com

This is part 2 of a 3 part interview with the talented, intelligent, and passionate Viveca Williams. In this podcast we cover various nutritional strategies, how to make exercise exciting, providing your body with what it needs and more! www.davidtoddmiller.com www.naturalmachinenutrition.com

This is part 1 of a 3 part interview with the talented, intelligent, and passionate Viveca Williams. In this podcast we cover various nutritional strategies, how to make exercise exciting, providing your body with what it needs and more! www.davidtoddmiller.com www.naturalmachinenutrition.com