Sleep doesn’t start when your head hits the pillow; it’s a 24-hour process that shapes how you feel, perform, and recover each day. In this episode, we’re joined by Andrew Holmes, a sleep technologist, to break down how sleep really works and why so many people struggle with it.

We explore sleep stages, whether bedtime consistency matters, and what “sleep hygiene” looks like in real life. Andrew also highlights common sleep red flags, including signs of sleep apnea, and explains how poor sleep affects recovery, weight management, memory, and emotional regulation.

If you’re tired despite “sleeping enough” or suspect your sleep habits may be holding you back, this episode offers practical, evidence-informed insights and simple tips you can start using right away.

Menopause is often misunderstood, and far too many women are told to simply “push through it.” In this episode, we sit down with Dr. Rebecca Chase to have an evidence-based conversation about women’s health during perimenopause and menopause.

We break down common myths around hormone therapy, why suffering is not inevitable, and how stress, insulin resistance, and lifestyle habits play a major role in symptoms. Dr. Chase also explains the importance of muscle mass, strength training, and creatine for long-term health and metabolic function.

If you’re navigating menopause or want to better understand how to support your health, this episode offers clarity, reassurance, and practical insights grounded in modern medicine.

In this episode, we sit down with our very own Patrick Gorrell to break down the essential terminology behind strength training: sets and reps, programming, and even muscle soreness. This crash course will help you better understand the language trainers use every day, strengthen communication between you and your trainer, and ultimately help you train with more confidence and clarity.