The Rest Factor

Waking up in the middle of the night and struggling to fall back asleep can feel exhausting, especially when it starts happening over and over again.

In this episode of The Rest Factor Podcast, Dr. Shelby Harris breaks down why nighttime awakenings are more common than many people realize and how our reactions to them can make it harder to fall back asleep.

The conversation explores sleep anxiety, the pressure to get a “perfect” night of sleep, and how habits like checking your phone, watching the clock, or relying too heavily on sleep trackers can actually increase frustration around sleep. Dr. Harris also shares practical strategies for handling wake-ups and explains why trying to force yourself to sleep often backfires.

This conversation is about understanding how sleep actually works, reducing the fear around a bad night, and building a healthier relationship with sleep.

What You’ll Learn in This Episode:

✅ Why waking up during the night can be completely normal

✅ What can turn a brief wake-up into hours of insomnia

✅ Why checking your phone or the time can make it harder to fall back asleep

✅ How sleep trackers can sometimes increase sleep anxiety

✅ What to do when your brain feels wide awake in the middle of the night

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: https://sleep.me/

Instagram: https://www.instagram.com/chilipad/

TikTok: https://www.tiktok.com/@chilipad

What if the symptoms showing up on your skin are connected to what is happening throughout the rest of your body?

In this episode of The Rest Factor Podcast, holistic pediatrician and eczema specialist Dr. Ana Maria Temple joins us to explore the relationship between sleep, stress, nutrition, the nervous system, and chronic health.

Dr. Temple shares the personal story that changed the direction of her career. After watching all three of her children struggle with chronic health issues and multiple medications, she began questioning the traditional symptom-focused approach she had been trained to follow. That experience ultimately led her toward a more holistic approach to pediatric health.

The conversation explores why skin conditions such as eczema may need to be considered within the context of the entire body, including sleep quality, stress, nutrition, inflammation, environment, and nervous system regulation.

We also dive into why sleep is one of Dr. Temple’s non-negotiables. She explains how insufficient sleep can affect immune function, recovery, attention, mood, and overall health, while exploring the relationship between nighttime body temperature, histamine, itching, and disrupted sleep.

What You’ll Learn in This Episode:

✅ How sleep, stress, and eczema are connected

✅ Why sleep is essential for recovery and immune health

✅ What stress addiction looks like

✅ How cortisol and the nervous system affect sleep

✅ How screens and overstimulation impact children’s sleep

✅ Why sleep tracking can sometimes create more stress

✅ Simple ways to create a more restorative sleep environment

Disclaimer:

The information shared in this podcast is for educational and informational purposes only and should not be considered medical advice. The views and opinions expressed by guests are their own. Always consult with a qualified healthcare professional before making changes to your diet, sleep routine, medications, supplements, or medical treatment.

Links:

Website: https://sleep.me/

Instagram: https://www.instagram.com/chilipad/

TikTok: https://www.tiktok.com/@chilipad

Fatigue, brain fog, poor sleep, stubborn weight gain, and joint stiffness are often dismissed as normal signs of aging. But chronic inflammation may be playing a larger role.

In this episode of The Rest Factor Podcast, Ayurveda and functional medicine expert Dr. Shivani Gupta explains how stress, digestive health, sleep, and hormonal changes can contribute to inflammation, especially during perimenopause and menopause.

She also shares practical insights from her book, The Inflammation Code, including how circadian rhythms, turmeric, nutrition, and personalized daily habits may support better energy, mental clarity, and long-term health.rity, sustainability, and understanding how to work with your body instead of against it.

What You’ll Learn in This Episode:

✅ How stress, sleep, and gut health contribute to inflammation

✅ What “mental inflammation” is and how it affects the body

✅ Why inflammation may increase during perimenopause and menopause

✅ How Ayurveda and functional medicine can work together

✅ The benefits of turmeric and how to improve curcumin absorption

✅ Practical daily habits that may support energy, sleep, and long-term health

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

Instagram⁠⁠

⁠⁠Tiktok

Should you drink a protein shake before bed or is it secretly sabotaging your results?

What if protein before bed could actually boost muscle recovery, improve sleep, and support fat loss?

In this episode of The Rest Factor, Dr. Michael Ormsbee breaks down the science behind protein before bed, pre-sleep protein, and nighttime nutrition. We explore whether drinking protein shakes before bed enhances muscle protein synthesis, how it impacts metabolism and fat storage, and why strategic pre-sleep feeding may benefit athletes, high performers, and everyday individuals alike.

What You’ll Learn in This Episode:

✅ 30-40g of pre-sleep protein can support overnight muscle recovery and muscle protein synthesis without increasing fat storage

✅ The effectiveness of a protein drink before bed depends on your activity level, goals, and total daily protein not a one-size-fits-all rule.

✅ Sleep quality, exercise, and total protein intake matter more than rigid fasting rules for long-term performance and body composition.

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
⁠Instagram⁠
⁠Tiktok

What if your poor sleep is doing far more than making you tired?

In this episode of The Rest Factor, Dr. Audrey Wells, a nationally recognized sleep medicine physician who is triple board-certified in pediatrics, sleep medicine, and obesity medicine, breaks down the hidden connection between sleep, metabolism, stress, emotional eating, and long-term health. We explore why sleep deprivation affects hunger hormones and decision-making, how undiagnosed sleep apnea is especially common in women, and why many people struggle with “wired but tired” exhaustion.

Dr. Wells also explains why most sleep advice fails, how psychological stress impacts insomnia, and what a modern whole-person sleep evaluation actually looks like today. From middle-of-the-night awakenings to wearable sleep trackers and sleep anxiety, this conversation offers practical insights to help you better understand your sleep and your health.Dr. Audrey Wells is a sleep medicine physician and clinical leader at Sliiip.com with expertise in insomnia, sleep apnea, obesity medicine, and women’s sleep health. She has more than two decades of experience helping patients improve sleep quality, energy, and overall well-being.

What You’ll Learn in This Episode:

✅ How poor sleep impacts hunger hormones and emotional eating

✅ Why sleep deprivation affects metabolism and decision-making

✅ The hidden connection between stress, insomnia, and weight gain

✅ Why women are dramatically underdiagnosed for sleep apnea

✅ What “wired but tired” actually means

✅ Why sleep hygiene alone often isn’t enough

✅ How brain dumps and nighttime routines can calm the mind

✅ What to do when you wake up in the middle of the night

✅ The truth about wearable sleep trackers and sleep anxiety

✅ Why sleep quality matters more than chasing perfect metrics

✅ What a modern whole-person sleep evaluation looks like

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

Instagram

Tiktok

Most people think metabolic health is about eating less and working out more. It isn’t.

In this episode of The Rest Factor Podcast, metabolic fitness coach and nutrition expert Jenny Fisher breaks down what’s actually happening inside the body when results stall, especially for women navigating hormonal shifts, stress, and changing metabolism.

With over 20 years of experience in nutrition, metabolic therapy, and clinical consulting, Jenny shares a practical, real-world approach to building sustainable habits that actually work. From debunking restrictive diet culture to redefining how we think about exercise, this conversation focuses on what truly drives long-term change.

We explore why eating more can sometimes improve results, how metabolic health is shaped by daily habits, and why intuitive eating is a skill that must be developed, not assumed. Jenny also explains the role of strength training, HIIT, and movement in improving longevity, energy, and body composition, without extremes or quick fixes.

This conversation is about clarity, sustainability, and understanding how to work with your body instead of against it.

What You’ll Learn in This Episode:

✅ Why metabolic health is more than just calories and workouts

✅ How under-eating can slow your metabolism

✅ The difference between intuitive eating and structured nutrition

✅ Why most people aren’t ready for intuitive eating yet

✅ How small daily habits impact energy, sleep, and results

✅ The truth about HIIT training and how to do it effectively

✅ Why strength training is essential for longevity and fat loss

✅ How to build a sustainable approach instead of chasing quick fixes

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

Instagram

TikTok

Millions of women are told their sleep disruption during perimenopause and menopause is “just aging.” It isn’t.In this episode of The Rest Factor Podcast, pelvic health physical therapist and women’s health educator Dr. Heidi Gastler joins us to break down what is actually happening in the brain and body during hormonal transition. Drawing from nearly two decades of clinical experience and her own experience navigating chemically induced menopause during cancer treatment, Dr. Heidi explains why midlife sleep disruption is real, physiological, and treatable.

We explore how hormonal fluctuations impact the brain, why anxiety often intensifies at night, how pelvic floor dysfunction quietly affects sleep and confidence, and why outdated messaging around hormone replacement therapy has left many women suffering unnecessarily.This conversation is about clarity, evidence, and practical solutions for women who are tired of being dismissed.

What You’ll Learn in This Episode:

✅ Why menopause sleep disturbance is not “just aging”

✅ How estrogen and progesterone influence the brain and nighttime anxiety

✅ The connection between pelvic floor tension, bladder symptoms, and disrupted sleep

✅ Why blind Kegels can worsen symptoms

✅ The truth about hormone replacement therapy (HRT), and modern evidence

✅ Practical sleep strategies

✅ Why suffering through menopause symptoms is not required

If this episode resonates, subscribe to The Rest Factor Podcast .

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

Instagram

TikTok

Most people chase performance by pushing harder. Elite systems focus on something different: recovery. 

Former NFL coach, sports nutrition and human performance expert Pratik Patel joins The Rest Factor Podcast to break down what actually drives long-term performance at the highest levels of sport and leadership. Drawing from his experience working in the NFL and coaching elite athletes, founders, and executives, Pratik explains why sleep and nutrition are the real foundations of resilience, energy, and sustained success.

In this episode, we unpack why sleep supplements are often misunderstood, how cortisol and melatonin truly work, why poor sleep sabotages metabolism and recovery, and how hydration, nutrition, and targeted supplementation quietly shape performance behind the scenes.

What You’ll Learn in This Episode:

✅ Why most people do not actually need sleep supplements

✅ How cortisol, melatonin, and circadian rhythm affect sleep quality and energy

✅ Why sleep deprivation leads to increased hunger, cravings, and metabolic dysfunction

✅ How nutrition and hydration influence recovery, HRV, and nervous system balance

✅ What elite athletes get right about sleep, stress, and long-term performance

✅ How to apply elite recovery principles to real life without perfection or burnout

Like this episode? Subscribe to The Rest Factor Podcast and share it with someone who is trying to perform better but feels constantly exhausted.

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:

Official Site

Instagram

Website

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 women
• The key tests every woman should request beyond TSH and T4
• Why reverse T3 may be the missing piece in stubborn symptoms
• How gluten triggers Hashimoto’s and raises thyroid antibodies
• Why becoming fat adapted improves hormones and metabolism
• The role confidence plays in self advocacy and recovery

Like 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

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

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