Nighttime Routines for Optimal Sleep

Send us Fan MailWelcome to Part 1 of our Peptide Series, where we break down the science behind today’s most talked-about compounds–starting with retatrutide.In this episode, we dive into the mechanism of action of retatrutide, the first GLP-1, GIP, and glucagon triple agonist, and why it represents a major shift in obesity pharmacology.We cover:What GLP-1, GIP, and glucagon receptors actually doHow retatrutide drives satiety, insulin signaling, and energy expenditure simultaneouslyWhy adding glucagon changed the gameA clear breakdown of the clinical trial data so farHow retatrutide compares to current drugs like semaglutide and tirzepatideThis episode is your mechanism-first foundation for understanding where peptide-based fat loss is headed.1:1 COACHING:email: [email protected] MY NEW 'NUTRITION NAVIGATED' E-BOOK!https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigatedSTRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallfitt.squarespace.com/programs-guides/p/12-week-strength-hypertrophy-programMY SOCIALS:IG:@Vallfitt_ifbbproTiktok: @VallfittYouTube: VallFittCONTACT ME:[email protected]: @TheValidityPodcastSTUDIES/CLINICAL TRIALS: PMID: 37366315PMID: 37385280PMID: 41090431PMID: 38367045Support the show

Send us Fan MailIn this episode, we break down the gut-brain axis—the complex communication network that regulates hunger, metabolism, and body weight. We explore how the brain integrates signals from fat tissue, nutrients, nerves, and gut hormones like GLP-1 and CCK to control appetite and energy balance. From classic obesity research to modern discoveries about vagal signaling, nutrient sensing, and incretin hormones, we uncover how the body normally maintains weight—and why highly palatable foods and modern environments can override these systems.1:1 COACHING:email: [email protected] MY NEW 'NUTRITION NAVIGATED' E-BOOK!https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigatedSTRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallfitt.squarespace.com/programs-guides/p/12-week-strength-hypertrophy-programMY SOCIALS:IG:@Vallfitt_ifbbproTiktok: @VallfittYouTube: VallFittCONTACT ME:[email protected]: @TheValidityPodcastSTUDIES: Hypothalamic Control of Feeding PMID: 14854036Brain Glucose & Nutrient SensingPMID: 6105849PMID: 12032106PMID: 16511493PMID: 16902086Vagal Nutrient SignalingPMID: 32416069CCK and Gut Satiety SignalingPMID: 9729561PMID: 10592336PMID: 11397870PMID: 11247965PMID: 10812017Incretin EffectPMID: 3525546GLP-1 Regulation of FeedingPMID: 8538742PMID: 8897973PMID: 23549697PMID: 24569379PMID: 20522593PMID: 26440889PMID: 21368082Support the show

Send us Fan MailYou don’t grow in the gym, you grow when you sleep. Every night your body has a built-in anabolic window. In this episode we break down how growth hormone secretions respond to sleep, and what that means for your physique goals. 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybSSHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK!https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigatedSTRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallfitt.squarespace.com/programs-guides/p/12-week-strength-hypertrophy-programMY SOCIALS:IG:@Vallfitt_ifbbproTiktok: @VallfittYouTube: VallFittCONTACT ME:[email protected]: @TheValidityPodcastSTUDY: PMID: 40562026Support the show

Send us Fan MailWhat does balance really look like — and is true balance even possible? In this episode, I share how I personally navigate flexibility while chasing my physique goals. Spoiler alert: balance looks different for everyone, but I break down what works for me and give you practical, actionable tips to help you find your own version of balance.1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybS'NUTRITION NAVIGATED' E-BOOK!:https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigatedSTRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallfitt.squarespace.com/programs-guides/p/12-week-strength-hypertrophy-programMY SOCIALS:IG:@Vallfitt_ifbbproTiktok: @VallfittYouTube: VallFittCONTACT ME:[email protected]: @TheValidityPodcastDIET BREAK/ REFEED STUDIES: DOI:10.1080/15502783.2025.2550185DOI:10.13140/RG.2.2.20065.11362DOI:10.1080/15502783.2025.2550187DOI:10.1080/15502783.2025.2550187Support the show

Send us Fan MailIn this episode, we dive into the qualitative findings from our USF Reverse Dieting Study to compare how three post-diet paths—reverse dieting, straight to maintenance, and a looser/intuitive return—actually feel. We cover hunger, fullness, adherence, energy, training performance, etc. If you missed Part 1’s numbers on weight regain trends, catch that first then come back for the human side of the data.1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybSCONTACT ME:[email protected]: @TheValidityPodcastSTRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallfitt.squarespace.com/programs-guides/p/12-week-strength-hypertrophy-programMY SOCIALS:IG:@Vallfitt_ifbbproTiktok: @VallfittYouTube: VallFittSTUDIES: DOI:10.1080/15502783.2025.2550185DOI:10.13140/RG.2.2.20065.11362DOI:10.1080/15502783.2025.2550187DOI:10.1080/15502783.2025.2550187Support the show

Send us Fan MailWe’ve all heard about reverse dieting… but does it actually work? This week, we dive into early data from our research at USF – the world’s first reverse diet intervention study – looking at how different post-dieting approaches impact weight regain after a diet. 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybSCONTACT ME:[email protected]: @TheValidityPodcastSTRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallfitt.squarespace.com/programs-guides/p/12-week-strength-hypertrophy-programMY SOCIALS:IG:@Vallfitt_ifbbproTiktok: @VallfittYouTube: VallFittSTUDIES: DOI:10.1080/15502783.2025.2550185Support the show

Send us Fan MailWELCOME BACK! In this episode, I share an inside look at the start of my PhD journey at Vanderbilt University — from settling into Nashville to diving into our first big projects in the lab. We also unpack some of the latest research on GLP-1s, exploring exciting new findings and what they could mean for those who don't currently respond to GLP-1 treatment1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybSCONTACT ME:[email protected]: @TheValidityPodcastSTRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallfitt.squarespace.com/programs-guides/p/12-week-strength-hypertrophy-programMY SOCIALS:IG:@Vallfitt_ifbbproTiktok: @VallfittYouTube: VallFittSupport the show

Send us Fan MailOur favorite guest is back!! Dr. Bill Campbell (DBC) joins us with updates on his menopause research and our Reverse Dieting research. As a lifelong fat loss researcher, Dr. Campbell has transitioned his focus from the general population to fit peri-menopausal women struggling to lose weight. In today's episode we talk about the upcoming research he is conducting on this population, as well as the findings from our reverse diet study. 1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybSCONTACT ME:[email protected]: @TheValidityPodcastSTRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallfitt.squarespace.com/programs-guides/p/12-week-strength-hypertrophy-programMY SOCIALS:IG:@Vallfitt_ifbbproTiktok: @VallfittYouTube: VallFittDR. CAMPBELL'S SOCIALS:IG: @billcampbellphdYouTube: BillCampbellPhDSupport the show

Send us Fan MailIn this episode, we dive into the science-backed habits that can turn your evenings into a powerful reset for your body and mind that supports optimal quality sleep—your body’s most underrated fat loss enhancer. From sleep supplements to meal timing, I’m breaking down exactly what your nighttime routine needs to help you fall asleep faster, stay asleep longer, and wake up truly recovered.1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybSHaze Sleep Powder (code VAL): https://pescience.com/products/haze-sleep-powderErase-Pro Cortisol Support (code VAL):https://pescience.com/products/erase-proMINICUT CHALLENGE IS OPEN NOWhttps://vallfitt.squarespace.com/programs-guides/health-hardwired-challengeRAPID RESET INTEREST FORM https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNRQgBIqm2ZkgNK3kGPVkWRGdZcYUWnKZQ/viewform?usp=dialogSHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK!https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigatedCONTACT ME:[email protected]: @TheValidityPodcastSTRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallfitt.squarespace.com/programs-guides/p/12-week-strength-hypertrophy-programMY SOCIALS:IG:@Vallfitt_ifbbproTiktok: @VallfittYouTube: VallFittSTUDIES: Sleep studies: PMID: 40236824PMID: 35458110PMID: 36272396Magnesium study: PMID: 36899275L-theanine study: https://doi.org/10.1016/j.smrv.2025.102076Glycine study:PMID: 37851316Mouth tape study: PMID: 36141367Support the show

Send us Fan MailWe hear it all the time: “Win the morning, win the day.” But what does that actually look like—physiologically and practically? In this episode, I’m breaking down the exact structure of a high-performance morning routine through the lens of physiology and psychology. From movement to momentum, here’s how to set yourself up for success—before the day even begins.MINICUT CHALLENGE IS OPEN NOWhttps://vallfitt.squarespace.com/programs-guides/health-hardwired-challengeVersalyte Charged (code VAL): https://pescience.com/products/versalyte-chargedL-Carnitine (code VAL):https://pescience.com/products/trucarnitineRAPID RESET INTEREST FORM https://docs.google.com/forms/d/e/1FAIpQLSd_TAwquyE-yPguoNRQgBIqm2ZkgNK3kGPVkWRGdZcYUWnKZQ/viewform?usp=dialog1:1 COACHING APPLICATION: https://rvqfi1u3k06.typeform.com/to/VLXmxybSSHOP MY NEW 'NUTRITION NAVIGATED' E-BOOK!https://vallfitt.squarespace.com/programs-guides/p/nutrition-navigatedCONTACT ME:[email protected]: @TheValidityPodcastSTRENGTH & HYPERTROPHY TRAINING PROGRAM: https://vallfitt.squarespace.com/programs-guides/p/12-week-strength-hypertrophy-programMY SOCIALS:IG:@Vallfitt_ifbbproTiktok: @VallfittYouTube: VallFittSTUDIES: PMCID: PMC7492403PMCID: PMC2908954PMID: 10751106Support the show