Sleep is the most overlooked variable I see in people who train hard, eat well, and still feel stuck. Clients come to me wanting better programs, better supplements, better plans, but when sleep is short or broken, the body simply does not cooperate. It shifts into a defensive state, holds onto fat, and makes progress feel harder than it needs to be.

In this episode, I explain why sleep is the strongest predictor of fat loss, muscle retention, and long-term health. I walk through how poor sleep disrupts cortisol rhythm, worsens insulin sensitivity, blunts growth hormone release, and quietly works against even the best training and nutrition strategies.

We also talk about circadian rhythm, phone use, light exposure, caffeine, and why fixing sleep only at night rarely works. I share the same hierarchy I use with clients, starting with consistency and environment before touching supplements or advanced tools. If your results have stalled, this conversation will change how you think about recovery and progress.

What's Discussed:

(00:18) Why sleep is the first thing I fix with every client
(05:05) How poor sleep shifts the body into fat storage and survival
(10:02) Cortisol, insulin sensitivity, and why effort stops working
(15:05) Circadian rhythm, light exposure, and modern sleep disruption
(20:01) Why more cardio backfires when sleep is compromised
(25:03) Caffeine, artificial sweeteners, and hidden metabolic stress
(30:33) Creating a sleep environment that supports recovery and fat loss
(35:23) Why supplements and peptides only work after sleep is fixed
(44:56) The core takeaway: sleep decides whether the body lets fat go

Find more from Kris:

Website: https://www.krisgethin.com/

Instagram: @krisgethin

Youtube: https://www.youtube.com/krisgethin

2 Shred: https://www.unmatchedsupps.com/products/2shred

Thank you to our sponsors:

Biostack: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris

Unmatched Supps: Natural pre workout, recovery, and hydration support (KGC10 for 10% off)

Resources Referenced in This Episode:

• Unmatched Supps
  Longevity Sleep, pre-workout with paraxanthine
  Code: KGC10
  https://www.unmatchedsupps.com

• Biostack Labs
  LineAct Plus
  https://biostacklabs.com
  India: https://trimlifestore.com

• RA Optics (Blue light blocking glasses)
  Code: GETHIN
  http://raoptics.com/gethin

• Red Light Rising (Red light therapy)
  Code: GETHIN5
  https://redlightrising.co.uk/

• Bahe grounding shoes
  Code: KRIS15
  https://bahe.co

• JASPR Air Purifier
  https://jaspr.co
  
  

• UBlockout blackout window shades

• Organic / non-toxic mattress (general reference)

• Weighted blanket

• Grounding sheets (general reference)

• EMF exposure reduction (general discussion, no specific product)

• Red light therapy device (general morning use, not brand-specific in episode)
  
  

Stem cells and regenerative medicine get talked about like they're magic. Fix the joint, fix the injury, get back to training. That mindset is exactly why so many people walk away disappointed or saying the treatment didn't work. I wanted to have a real conversation about what actually determines results once the procedure is over.

In this episode, I'm sitting down with Scotty Nelson at CPI in Tijuana to talk about what most people misunderstand about recovery and timing after stem cell treatments. We get into why doing more too soon can work against you, why some people feel changes quickly while others don't, and how rushing the process quietly sabotages long-term healing.

We also talk about the difference between symptom relief and true tissue repair, why expectations matter more than people realize, and how mindset and environment influence outcomes just as much as the treatment itself. If you care about durability, performance, and staying active long term, this conversation will change how you think about recovery.

What's Discussed:

(00:00) Why "doing more" after treatment often backfires
(05:42) Inside CPI and how regenerative medicine has evolved
(11:30) Who stem cells actually help and who they are not for
(18:55) The biggest recovery mistake after stem cell therapy
(26:10) Why symptom relief is not the same as tissue healing
(33:40) Recovery timelines, inflammation, and why patience matters
(41:18) Stem cell dosing, viability, and misleading marketing claims
(49:30) Longevity beyond joints: lungs, heart, brain, and resilience
(56:45) Environment, mindset, and why healing fails without both
(1:04:10) Where regenerative medicine is heading next

Find more from Kris:

Website: https://www.krisgethin.com/

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

Youtube: https://www.youtube.com/krisgethin

2 Shred: https://www.unmatchedsupps.com/products/2shred

Find more from Scotty Nelson:

https://www.instagram.com/scottyotm

https://cpistemcellpodcast.com/

https://cellularperformanceinstitute.com/

Resources Referenced in This Episode:

Regenerative and medical treatments mentioned
• Stem cell therapy (orthopedic and IV)
• Hypoxic stem cells
• Mesenchymal stem cells (MSCs)
• Wharton's jelly
• Cord blood–derived products
• Stem cell lysate
• Growth factors
• Exosomes (discussed and intentionally not used in their protocol)
• IV stem cells
• Penile stem cell injections (P-shot, discussed cautiously)
• Facial stem cell injections
• Scalp stem cell injections (hair)

Supportive and adjunct therapies mentioned
• Hyperbaric oxygen therapy (HBO)
• IV ozone therapy
• Myers' cocktail IV
• Physical therapy

Aesthetic and skin treatments mentioned
• Microdermabrasion
• PRP facials
• Morpheus8 (radiofrequency microneedling device)

Diagnostics and testing mentioned
• MRI imaging
• Echocardiogram
• Large blood panels
• Genetic testing
• Biological age testing
• Methylation testing
• Horvath clock
• Levine (PhenoAge) clock

Medications and medical references
• Cortisol (as a drug reference)
• Pain medications (general)
• Asthma inhalers (Ventolin, Seretide, Beclomethasone mentioned historically)

After decades of training hard, competing, coaching, and living inside a high-intensity routine, you start to understand that discipline evolves. There comes a point where doing more is no longer the smartest decision, even when you are fully capable of it. In this episode, I explain why I am temporarily stepping away from resistance training as part of a structured stem cell recovery protocol, and why following that protocol matters more than ego, habit, or momentum.

I talk about restraint as a form of discipline, how recovery phases challenge identity, and why so many driven people struggle when visible progress disappears. We unpack what happens when you negotiate recovery, why biology always wins, and how competing stressors slow healing and longevity. I also share how I am approaching movement, sleep, stress regulation, and recovery with intention during this phase.

This conversation goes beyond bodybuilding. It applies to anyone learning when to slow down so they can keep going for decades.

What's Discussed:

(00:02) Why I'm temporarily stepping away from resistance training
(01:11) How stem cell recovery protocols remove competing stressors
(02:31) Discipline through restraint and long-term thinking
(04:41) Why recovery phases challenge identity and confidence
(06:21) Why negotiating recovery protocols undermines healing
(08:10) How intentional movement supports recovery
(10:27) Detaching self-worth from gym performance
(16:23) Knowing when biology is asking for repair

Thank you to our sponsors:

Unmatched Supps: Natural support for training performance, hydration, and recovery without stimulants or artificial load. Used as a tool to support output while respecting stress and recovery balance. Go to https://www.unmatchedsupps.com and use KGC10 for 10% OFF.

Resources Referenced in This Episode

• CPI - Stem Cell Therapy (joints, spine, longevity support)
  Link: https://www.cellularperformanceinstitute.com

• IV Therapy
  Used to support longevity, DNA, telomeres, mitochondria, heart, kidneys, and liver

• GlycanAge
  Biological age and inflammation tracking via glycans
  Link: (code KRIS) https://glycanage.com
  
  

• Peptide Ebook by Kris Gethin (coming soon)

A completed peptides course and an upcoming foundational peptide guide, created to remove confusion, reduce misinformation, and give people a clear, practical understanding of how peptides work and when they make sense to use. It will be released soon. To be amongst the first to get this book, sign up for Kris's email list here: https://www.krisgethin.com/daily-gethin

Find more from Kris:

Website: https://www.krisgethin.com/

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

Youtube: https://www.youtube.com/krisgethin

2 Shred: https://www.unmatchedsupps.com/products/2shred

After years of bodybuilding, coaching, and pushing my body to extremes, you start to see patterns you can't unsee. People chase fat loss harder and harder, slash calories, live on stimulants, and follow rigid nutrition rules that promise control and discipline. It works for a while. Then energy drops. Recovery slows. Hormones take a hit. Inflammation creeps up. And the cycle starts all over again.

In this episode, I break down eight nutrition mistakes I see repeatedly sabotaging health and long-term progress. We talk about extreme calorie deficits, processed protein overload, missing micronutrients, cutting fats, binge eating disguised as cheat days, bro science diets, stimulant dependence, and removing food groups without understanding individual biology. I explain how these habits impact thyroid function, hormones, gut health, brain chemistry, sleep, and biological aging.

If your goal is strength, resilience, and a body that still performs decades from now, this episode will challenge how you think about nutrition, discipline, and sustainability.

What's Discussed:

(00:37) Why extreme calorie deficits damage metabolism and hormones
(03:56) The binge-restrict cycle and why the body starts expecting it
(07:13) How processed protein foods quietly drive inflammation
(09:02) Why ignoring micronutrients undermines gut and recovery health
(10:09) The risks of cutting entire food groups without understanding biology
(12:07) What I learned after testing vegan, keto, and restrictive diets
(15:28) Cheat days vs refeeds and how binge eating rewires the brain
(21:09) How stimulant dependence disrupts sleep and accelerates aging

Products Mentioned in This Episode:

Unmatched Supplements
Code: KGC10 for 10% off
Link: https://www.unmatchedsupps.com

Unmatched Outlier (pre-workout)
Code: KGC10 for 10% off
Link: https://www.unmatchedsupps.com

BH2K (Be Harder 2 Kill)
Code: KGC10 for 10% off
Link: https://www.unmatchedsupps.com

Biostack Labs Glucose Disposal Agent (GDA)
Affiliate relationship mentioned
Link: https://biostacklabs.com

Carbon 60 Olive Oil (ESS60 / My Vital C)
Code: GETHIN
Link: https://www.myvitalc.com/gethin/

Paraxanthine

Continuous Glucose Monitor

Electrolyte Drink

Ice Bath / Cold Exposure

Grass-Fed Whey Isolate

Protein Bars

Processed Deli Meats and Sausages

Virgin Olive Oil (general, high-quality source)

Find more from Kris:

Website: https://www.krisgethin.com/

Instagram: @krisgethin

Youtube: https://www.youtube.com/krisgethin

2 Shred: https://www.unmatchedsupps.com/products/2shred

After spending decades in bodybuilding, you start to notice patterns that are difficult to ignore. People who once looked indestructible begin to age faster than expected. Recovery slows. Energy drops. Joints ache. Hormones suffer. And yet the narrative persists that bodybuilding itself is the cause. From my experience, that conclusion misses the real issue.

In this episode, I explain why muscle, intensity, and hard training are not the problem. The real driver of accelerated aging is chronic stress without sufficient recovery. We look at how excessive volume, persistent inflammation, constant insulin stimulation, poor sleep, digestive strain, and psychological pressure quietly compound over time. I break down how the same training stimulus can be adaptive or degenerative depending on how well it is recovered from and integrated into life.

If you want strength, resilience, and longevity rather than short-term results, this episode will challenge how you think about effort, discipline, and recovery.

What's Discussed:

(00:01) Why bodybuilding is often blamed for accelerated aging
(01:45) What decades in the industry reveal about long-term outcomes
(03:20) Why muscle and hard training are not the real problem
(05:10) How chronic stress shifts the body from growth to survival
(06:55) When inflammation stops being adaptive and starts aging you
(08:40) Why training volume without recovery breaks hormonal health
(10:25) How poor sleep and constant stimulation accelerate aging
(14:05) Why aligning bodybuilding with biology protects muscle for life

Find more from Kris:

Website: https://www.krisgethin.com/

Instagram: @krisgethin

Youtube: https://www.youtube.com/krisgethin

2 Shred: https://www.unmatchedsupps.com/products/2shred

Products mentioned in this episode:

Red Light Therapy
Red Light Rising – https://redlightrising.co.uk/ – GETHIN5
Lumaflex (localized red light therapy) – https://www.lumaflex.com/KrisGethin?sca_ref=4602702.myGSQTPeAr – KRISGETHIN

Molecular Hydrogen (Hydrogen Rich Water)
Drink HRW – https://drinkhrw.com/pages/h2-in-sports – GETHIN

Carbon ESS60 (Carbon 60)
ESS60 My Vital C – https://www.myvitalc.com/gethin/ – GETHIN

Grounding / Earthing
Bahe Grounding Trainers – https://bahe.co – KRIS15

Glutathione

EBO2 Therapy

Stem Cell Therapy

Peptides

Injury has a way of exposing how people really think. For some, it becomes a reason to stop, spiral, and slowly detach from who they believe they are. For others, it becomes a moment of recalibration. After decades in this industry, I've learned that the injury itself is rarely the thing that derails progress. The mindset around it does far more damage than the tissue ever could.

In this episode, my wife Sunshine joins me to talk through this in real time, using her recent injury as the starting point for a much bigger conversation. We break down what actually matters when you're injured. How to separate pain from damage. Why movement, blood flow, and intelligent adaptation matter more than waiting for perfect conditions. We cover training around limitations, protecting muscle and joints while healing, why dieting during injury backfires, and how recovery becomes a systems problem that includes mindset, nutrition, circulation, and daily application.

If you're dealing with an injury now or know it's coming eventually, this episode is about learning how to adapt without losing momentum.

What's Discussed:

(00:45) Why injury becomes a mental problem long before it becomes a physical one

(04:10) How fear and catastrophizing slow healing more than tissue damage

(07:35) The difference between pain and damage and why most people confuse the two

(11:05) Why continuing to train around an injury accelerates recovery instead of delaying it

(14:40) How blood flow, heat, and daily movement support nerve and tissue healing

(18:20) Why dieting during injury backfires and what to prioritize instead

(22:05) How recovery tools fit into a long-term healing strategy without becoming crutches

(26:30) Reframing injury as a detour and building a problem-solver mindset for the long game

Find more from Kris Gethin:

Website: https://www.krisgethin.com/

Instagram: @krisgethin

Youtube: https://www.youtube.com/krisgethin

2 Shred: https://www.unmatchedsupps.com/products/2shred

Find more from Sunshine Gethin:

Instagram: @visualchemistry

Products mentioned in this episode:

✔ iLumaflex (localized red light therapy) – code KRISGETHIN (10% off)

✔ KPV (tripeptide) – Use code GETHIN at checkout for 20% off.

✔ GHK-Cu (copper peptide) – Use code GETHIN at checkout for 20% off.

PEG peptide
TENS unit
Neubie (DC electrical stimulation device)
Sauna
Steam room
Heat therapy
Ice / contrast therapy
Electrolytes
Magnesium
Amino acids
Glutamine
Hydrogen bath soak
Magnesium bath (transdermal use)
Hanging or decompression bar
Physiotherapy
Lymphatic massage
Swimming
Recumbent bike

Peptides are everywhere right now, but most people don't actually understand how they work or how to use them intelligently. That's why I wanted to sit down with Kyal Van Der Leest, founder of LVLUP Health, to cut through the noise and talk about what really matters if you care about performance, longevity, and staying sharp.

In this episode, we get into oral peptides and why some work while others never will, the truth about SLU-PP-332 and exercise mimetics, and how gut health quietly drives hormones, inflammation, and recovery. We also talk about fat loss without stimulants, brain performance without frying your nervous system, and how to mitigate real life stress like travel, alcohol, and poor sleep without blowing up your progress.

Kyal shares his background in nutrition and naturopathy, how peptides changed his approach to health, and why nuance always beats hype. If you want tools that actually move the needle, this episode will help you think more clearly about what you're using and why.

LVLUP: Head over to LVLUPHealth.com and use code GETHIN at checkout to get 15% off.

What's Discussed:

(00:00) Travel, stress, and why longevity starts with restraint
(07:10) How health crises push people into deeper performance work
(15:02) Gut inflammation, cortisol, and hormone performance
(24:18) Oral peptides explained and why size and stability matter
(34:05) Gut repair peptides, recovery, and sleep quality
(44:22) Fat loss compounds and exercise mimetics decoded
(56:40) Mitochondria, dosing mistakes, and metabolic burnout
(1:07:55) Brain performance tools and cognitive timing strategies
(1:18:30) The future of supplements, peptides, and regulation

Find more from Kris:

Website: https://www.krisgethin.com/

Instagram: @krisgethin

Youtube: https://www.youtube.com/krisgethin

2 Shred: https://www.unmatchedsupps.com/products/2shred

Find more from Kyal Van Der Leest:

Website: https://lvluphealth.com/
Instagram: @lvluphealth

I see more people than ever leaning into a victim mindset and calling it self-awareness. Blaming their past, their genetics, their schedule, or the world around them for why they are stuck. And I can tell you from decades of coaching and living this life, that mindset is the fastest way to stay exactly where you are.

In this episode, I break down the real difference between a victim and a warrior. Not in theory, but in how it shows up in your daily habits, your training, your discipline, and how you respond when life gets uncomfortable. I talk about why trauma does not get to decide your identity, why responsibility creates power, and how people with the same setbacks end up with completely different outcomes.

If you are tired of feeling triggered by other people's success, defending your limitations, or waiting for motivation to show up, this episode is your wake up call. The shift starts with honesty, accountability, and action.

What's Discussed:

(00:01) Why victim and warrior mindsets create completely different lives
(03:45) How two people with the same background end up with opposite outcomes
(07:30) Why trauma is real but identity is still a choice
(11:15) The hidden ways comfort weakens discipline and resilience
(15:40) Why people discredit others' success instead of owning their effort
(19:55) How accountability creates power in training and in life
(24:20) The daily habits that quietly build a warrior mindset over time

Find more from Kris:

Website: https://www.krisgethin.com/

Instagram: @krisgethin

Youtube: https://www.youtube.com/krisgethin

2 Shred: https://www.unmatchedsupps.com/products/2shred