The Rest Factor

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

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 coach
• The role of holistic recovery, sleep, and mindset in elite performance
• Why Red Hawk Academy is more than a fight gym, it’s a community
• How 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

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

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-on
• The “clog the drain” analogy that helps athletes finally get it
• How your brain literally cleans itself during deep sleep
• Why 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

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 insurance
• How Dave’s early training habits sabotaged his recovery
• What finally made recovery click for him—and how it transformed his coaching
• Simple 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

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

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 Legacy

12:41 Innovations in Strength Training Equipment

18:57 The Connection Between Athletics and Military

19:09 Time Management and Prioritization for Peak Performance

23:27 Hunting Season: Seizing Opportunities

28:51 Be Legendary: Steps to Impactful Leadership

39:33 Non-Negotiables: Balancing Life and Performance

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

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.

Chapters

00:00 Introduction to the Starretts and Their Mission

02:54 Evolution of the Fitness Industry

06:11 The Importance of Basics in Health and Fitness

09:01 The Starrett System: A New Approach to Health

12:14 Creating a Supportive Environment for Health

15:02 The Eights: Essential Health Practices

18:05 Debunking Fitness Myths

21:11 Accessibility of Health and Fitness

23:55 Conclusion and Resources for Further 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

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 levels
• Top sleep hygiene tips for better deep sleep and REM sleep
• Why staying consistent is harder after success—and how to maintain it
• How podcasting became a tool for human connection and growth

Whether 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 Journey

09:52 Lessons from Ever Forward Radio: The Power of Choice

20:05 Prioritizing Sleep and Recovery: Hacks for New Parents

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

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 performance
• Why most athletes overlook this critical recovery factor
• How to fix your sleep for faster recovery & better results
• Simple sleep hacks used by elite athletes

If you’re serious about improving performance, recovery, and focus—this is a must-watch. Don’t let this mistake hold you back!

Chapters

00:00 Introduction to Strength and Conditioning

03:07 A Day in the Life of a Strength Coach

06:13 The Journey into Strength Training

09:08 The Importance of Sleep in Athletic Performance

11:50 Coaching Sleep Hygiene to Athletes

15:08 Building a Culture of Recovery

18:02 Personal Sleep Habits and Parenting

21:09 Conclusion and Future Collaborations

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