The Rest Factor

Metabolic Fitness for Women Over 35: Build Muscle, Burn Fat & Boost Longevity with Jenny Fisher

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 [https://sleep.me/ ] Instagram [https://www.instagram.com/chilipad/] TikTok [https://www.tiktok.com/@chilipad]

Menopause, Sleep Disruption & Pelvic Health with Dr. Heidi Gastler

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 [https://sleep.me/] Instagram [https://www.instagram.com/chilipad/] TikTok [https://www.tiktok.com/@chilipad]

Former NFL Performance Coach, Pratik Patel on Sleep, Supplements & Sustainable Performance

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 [https://sleep.me/podcast⁠ ] Instagram [https://www.instagram.com/chilipad?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==] Website [https://sleep.me/⁠]

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 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 [https://sleep.me/] ⁠⁠⁠YouTube⁠⁠ [https://www.youtube.com/@chilipad/featured]⁠ ⁠⁠⁠Instagram ⁠⁠⁠ [https://www.instagram.com/chilipad/] ⁠⁠⁠TikTok⁠ [https://www.tiktok.com/@officialsleepme]

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-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 [https://sleep.me/] ⁠⁠YouTube⁠ [https://www.youtube.com/@chilipad/featured]⁠ ⁠⁠Instagram ⁠⁠ [https://www.instagram.com/chilipad/] ⁠⁠TikTok [https://www.tiktok.com/@officialsleepme]