by David Todd Miller
This podcast is about fitness, nutrition, having a positive mindset, and how to optimize the human performance as well as the human experience. This podcast is also about developing a never say die attitude, living a life of positivity and passion, and most of all having hope.
Language
🇺🇲
Publishing Since
5/14/2018
Pitch yourself as a guest, propose sponsorships, or reach out directly to the host.
October 16, 2025
<p>Diet Plan Guide- <strong>Tired of “eat less, move more” diets that leave you hungry? </strong></p> <p>In this Podcast, I break down a simple framework that helps you lose fat without feeling deprived—even on busy weeks.</p> <p>You’ll see how to pick foods that work with your body, set up meal timing that cuts cravings, and use a few high-impact swaps to stay full while the scale moves.</p> <p>🔗 Start your 30-Day IGNITE plan ($29) + 1 Members trial included → <a href= "https://davidtoddmiller.com/yt-LETS-GO">https://davidtoddmiller.com/yt-LETS-GO</a>!</p> <p> If you like no-BS, usable nutrition that actually fits real life, hit subscribe. New Podcasts each week.</p> <p><strong>Who this is for:</strong></p> <p>busy professionals, parents, and anyone who’s tired of white-knuckling diets. If you want steady fat loss without constant hunger, this is your playbook. I’ll show you how to choose foods that work with your metabolism, time your meals to reduce cravings, and make a few high-impact swaps that keep you full while the scale moves. </p> <p><strong>What you’ll get from this Podcast (no fluff):</strong></p> <p>• A simple framework to make fat loss feel automatic </p> <p>• How to curb late-night snacking without willpower games</p> <p>• Smarter food choices that leave you satisfied longer</p> <p>• A realistic 8-week roadmap so you know what to expect</p> <p>• A done-for-you day of eating you can adapt to your schedule</p> <p>Common questions I address: night shift schedules, plant-based protein options, alcohol limits that won’t derail progress, and why “fat-free” or six mini-meals isn’t a magic trick. You’ll also learn the 3 daily habits that quietly accelerate results (tracking, steps, sleep).</p> <p>How to use this Podcast: pick one idea and apply it at your next meal. Then stack wins. If you want personal help choosing a starting plan, checkout: <a href= "https://davidtoddmiller.com/pod-START">https://davidtoddmiller.com/pod-START</a> </p> <p>Work with me 1 on 1 (Remote/In-Person): <a href= "https://theorangecountypersonaltrainer.as.me/?appointmentType=26646142"> https://theorangecountypersonaltrainer.as.me/?appointmentType=26646142</a></p> <p> </p> <p>I’ve coached clients for 15 years—from desk-bound pros to busy residents—and I use the same principles in my own training. If you want no-BS, usable nutrition that fits real life, subscribe for weekly videos.</p> <p>Disclaimer: Educational content only. Not medical advice. Consult your physician or a qualified professional before changing your diet or training. #FatLoss #Nutrition #MealPlan</p>
August 21, 2025
<p data-start="255" data-end="538"><strong data-start="255" data-end="267">Summary:</strong><br data-start="267" data-end= "270" /> Struggling to fall asleep or waking up tired? This episode breaks down <strong data-start="341" data-end="374">simple, science-backed habits</strong> to help you fall asleep faster, improve sleep quality, and wake up with <strong data-start="447" data-end= "462">real energy</strong>—so you can train harder, think clearer, and feel better throughout the day.</p> <p data-start="540" data-end="560"><strong data-start="540" data-end="558">Key Takeaways:</strong></p> <ul data-start="561" data-end="953"> <li data-start="561" data-end="691"> <p data-start="563" data-end="691">Most adults thrive on <strong data-start="585" data-end="601">~7.5–9 hours</strong>; your “right amount” is the one that gives steady energy <strong data-start="659" data-end="688">without constant caffeine</strong>.</p> </li> <li data-start="692" data-end="797"> <p data-start="694" data-end="797"><strong data-start="694" data-end="708">Sleep debt</strong> hurts recovery, focus, mood, and appetite—usually from <strong data-start="764" data-end= "794">habits, not mystery issues</strong>.</p> </li> <li data-start="798" data-end="870"> <p data-start="800" data-end="870">Fix the <strong data-start="808" data-end="827">big rocks first</strong>: light, temperature, timing, stimulants.</p> </li> <li data-start="871" data-end="953"> <p data-start="873" data-end="953">If basics fail after 2–3 weeks, <strong data-start="905" data-end="931">screen for sleep apnea</strong> and related issues.</p> </li> </ul> <p data-start="955" data-end="995"><strong data-start="955" data-end="993">Common Sleep Killers → Quick Fixes</strong></p> <ul data-start="996" data-end="1540"> <li data-start="996" data-end="1086"> <p data-start="998" data-end="1086"><strong data-start="998" data-end="1023">Bright light at night</strong> → Dim lights 90 minutes before bed; warm bulbs + night mode.</p> </li> <li data-start="1087" data-end="1143"> <p data-start="1089" data-end="1143"><strong data-start="1089" data-end="1106">Late caffeine</strong> → Last dose 8–10 hours before bed.</p> </li> <li data-start="1144" data-end="1219"> <p data-start="1146" data-end="1219"><strong data-start="1146" data-end="1168">Irregular schedule</strong> → Anchor a consistent wake time (even weekends).</p> </li> <li data-start="1220" data-end="1320"> <p data-start="1222" data-end="1320"><strong data-start="1222" data-end="1234">Hot room</strong> → Keep the bedroom cool (<strong data-start="1260" data-end="1271">60–67°F</strong>); take a warm shower 60–90 minutes before bed.</p> </li> <li data-start="1321" data-end="1432"> <p data-start="1323" data-end="1432"><strong data-start="1323" data-end="1351">Heavy late meals/alcohol</strong> → Finish big meals <strong data-start="1371" data-end="1384">3–4 hours</strong> before bed; keep alcohol earlier and lighter.</p> </li> <li data-start="1433" data-end="1540"> <p data-start="1435" data-end="1540"><strong data-start="1435" data-end="1450">Racing mind</strong> → 5–10 min <strong data-start= "1462" data-end="1487">brain dump/to-do list</strong>, then 2–5 min slow breathing or a brief body scan.</p> </li> </ul> <p data-start="1542" data-end="1569"><strong data-start="1542" data-end="1567">Tonight’s Action Plan</strong></p> <ol data-start="1570" data-end="1910"> <li data-start="1570" data-end="1623"> <p data-start="1573" data-end="1623">Set a <strong data-start= "1579" data-end="1598">caffeine curfew</strong> (8–10 hrs before bed).</p> </li> <li data-start="1624" data-end="1682"> <p data-start="1627" data-end="1682"><strong data-start="1627" data-end="1653">Dim lights & wind down</strong> 90 minutes before bedtime.</p> </li> <li data-start="1683" data-end="1722"> <p data-start="1686" data-end="1722"><strong data-start="1686" data-end="1719">Warm shower → cool, dark room</strong>.</p> </li> <li data-start="1723" data-end="1775"> <p data-start="1726" data-end="1775">Fix your <strong data-start= "1735" data-end="1748">wake time</strong> and keep it for 14 days.</p> </li> <li data-start="1776" data-end="1833"> <p data-start="1779" data-end="1833">Write tomorrow’s <strong data-start="1796" data-end="1811">top 3 tasks</strong> to clear your head.</p> </li> <li data-start="1834" data-end="1910"> <p data-start="1837" data-end="1910">If restless, <strong data-start="1850" data-end="1868">get up briefly</strong>, read in dim red light, return when drowsy.</p> </li> </ol> <p data-start="1912" data-end="2061"><strong data-start="1912" data-end="1942">For Lifters & Busy Humans:</strong><br data-start="1942" data-end="1945" /> Prioritize sleep around <strong data-start="1969" data-end= "1987">heavy training</strong> and <strong data-start="1992" data-end="2009">big work days</strong>.<br data-start="2010" data-end="2013" /> Naps: <strong data-start="2019" data-end="2036">10–20 minutes</strong>, early afternoon only.</p> <p data-start="2063" data-end="2249"><strong data-start="2063" data-end="2087">When to Get Checked:</strong><br data-start="2087" data-end="2090" /> If you’ve run the basics for 2–3 weeks and still wake unrefreshed, talk to a professional about <strong data-start="2186" data-end= "2246">sleep apnea, iron/thyroid, medications, or restless legs</strong>.</p> <p data-start="2251" data-end="2352"><strong data-start="2251" data-end="2266">Watch Next:</strong><br data-start="2266" data-end= "2269" /> ▶️ <strong data-start="2272" data-end="2299">How to Have More Energy</strong> → <a class="decorated-link" href= "https://www.youtube.com/watch?v=Rmcd-bu1F2Q&t=1s" target= "_new" rel="noopener" data-start="2302" data-end= "2350">https://www.youtube.com/watch?v=Rmcd-bu1F2Q&t=1s</a></p> <hr data-start="2354" data-end="2357" /> <p data-start="2359" data-end="3032"><strong data-start="2359" data-end="2368">Links</strong><br data-start="2368" data-end= "2371" /> 🎧 <strong data-start="2374" data-end="2398">Podcast (subscribe):</strong> <a class="decorated-link" href= "https://podcasts.apple.com/us/podcast/david-todd-miller-podcast/id1384610837" target="_new" rel="noopener" data-start="2399" data-end= "2475">https://podcasts.apple.com/us/podcast/david-todd-miller-podcast/id1384610837</a><br data-start="2475" data-end="2478" /> 📺 <strong data-start="2481" data-end="2505">YouTube (subscribe):</strong> <a class="decorated-link" href= "https://www.youtube.com/channel/UCSt6r_VmJ2YKN7gODnAXHag?sub_confirmation=1" target="_new" rel="noopener" data-start="2506" data-end= "2581">https://www.youtube.com/channel/UCSt6r_VmJ2YKN7gODnAXHag?sub_confirmation=1</a><br data-start="2581" data-end="2584" /> 📸 <strong data-start="2587" data-end="2601">Instagram:</strong> <a class="decorated-link" href= "https://www.instagram.com/davidmillerfitness/" target="_new" rel= "noopener" data-start="2602" data-end= "2647">https://www.instagram.com/davidmillerfitness/</a><br data-start="2647" data-end="2650" /> 📘 <strong data-start="2653" data-end="2666">Facebook:</strong> <a class="decorated-link" href= "https://www.facebook.com/davidtmillerfitness/" target="_new" rel= "noopener" data-start="2667" data-end= "2712">https://www.facebook.com/davidtmillerfitness/</a><br data-start="2712" data-end="2715" /> 📩 <strong data-start="2718" data-end="2733">Newsletter:</strong> <a class="decorated-link" href="http://eepurl.com/dIZ7tH" target= "_new" rel="noopener" data-start="2734" data-end= "2758">http://eepurl.com/dIZ7tH</a><br data-start="2758" data-end= "2761" /> 🛒 <strong data-start="2764" data-end="2783">Products I Use:</strong> <a class="decorated-link" href= "https://www.amazon.com/shop/davidmillerfitness/list/2O4YRVIBRR1QL?ref=cm_sw_em_r_inf_list_own_davidmillerfitness_dp_W0r4lhCzqjWiJ" target="_new" rel="noopener" data-start="2784" data-end= "2913">https://www.amazon.com/shop/davidmillerfitness/list/2O4YRVIBRR1QL?ref=cm_sw_em_r_inf_list_own_davidmillerfitness_dp_W0r4lhCzqjWiJ</a><br data-start="2913" data-end="2916" /> 🥤 <strong data-start="2919" data-end="2941">Mass Shake Recipe:</strong> <a class="decorated-link" href= "https://davidtoddmiller.com/workouts-2/" target="_new" rel= "noopener" data-start="2942" data-end="2981" data-is-only-node= "">https://davidtoddmiller.com/workouts-2/</a><br data-start="2981" data-end="2984" /> 🌐 <strong data-start="2987" data-end="3001">Main Site:</strong> <a href= "https://davidtoddmiller.com/">https://davidtoddmiller.com/</a></p> <p data-start="2359" data-end="3032"> </p> <p data-start="3306" data-end="3363"><strong data-start="3306" data-end="3321">Disclaimer:</strong><br data-start="3321" data-end= "3324" /> Educational only, not medical advice.</p> <p data-start="3365" data-end="3458"><strong data-start="3365" data-end="3373">FTC:</strong><br data-start="3373" data-end= "3376" /> Some links are affiliate links; I may earn a commission at no extra cost to you.</p>
June 12, 2022
<p>Do you feel like you're always tired?</p> <p>How can you have more energy and be more energized? In this Podcast, we're going to cover 8 simple ways that will help you to have more energy the majority of the time.</p> <p class="p1"><span class="s1">𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄</span> <span class= "s1">𝐓𝐎</span> <span class="s1">𝐘𝐎𝐔𝐓𝐔𝐁𝐄</span> <span class= "s1">𝐂𝐇𝐀𝐍𝐍𝐄𝐋</span> <span class="s1">𝐇𝐄𝐑𝐄</span> → https://www.youtube.com/channel/UCSt6r_VmJ2YKN7gODnAXHag?sub_confirmation=1<span class="Apple-converted-space"> </span></p> <p class="p2"> </p> <p class="p1"><span class="s1">𝐈𝐍𝐒𝐓𝐀𝐆𝐑𝐀𝐌</span> →<span class= "Apple-converted-space"> </span> https://www.instagram.com/davidmillerfitness/</p> <p class="p2"> </p> <p class="p1"><span class="s1">𝐅𝐀𝐂𝐄𝐁𝐎𝐎𝐊</span> → https://www.facebook.com/davidtmillerfitness/</p> <p class="p2"> </p> <p class="p3">𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄 𝐓𝐎 𝐍𝐄𝗪𝐒𝐋𝐄𝐓𝐓𝐄𝐑 <span class="s2">→ http://eepurl.com/dIZ7tH</span></p> <p class="p2"> </p> <p class="p1">For more fitness, nutrition, and improved quality of life, check out the main site:</p> <p class="p1"><span class="s1">𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋</span> <span class= "s1">𝗪𝐄𝐁𝐒𝐈𝐓𝐄</span> → https://davidtoddmiller.com/ <span class= "Apple-converted-space"> </span></p> <p class="p2"> </p> <p class="p1"><span class="s1">𝐏𝐑𝐎𝐃𝐔𝐂𝐓𝐒</span> <span class= "s1">𝐈</span> <span class="s1">𝐔𝐒𝐄</span> → http://davidtoddmiller.com/ Products I use: https://www.amazon.com/shop/davidmillerfitness/list/2O4YRVIBRR1QL?ref=cm_sw_em_r_inf_list_own_davidmillerfitness_dp_W0r4lhCzqjWiJ</p> <p class="p2"> </p> <p class="p1"><span class="s1">𝐌𝐀𝐒𝐒</span> <span class= "s1">𝐒𝐇𝐀𝐊𝐄</span> <span class="s1">𝐑𝐄𝐂𝐈𝐏𝐄</span> → https://davidtoddmiller.com/workouts-2/<span class= "Apple-converted-space"> </span></p> <p class="p1">(At bottom of the page that loads)</p> <p class="p2"> </p> <p class="p1"><span class="s1">𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄</span> <span class= "s1">𝐓𝐎</span> <span class="s1">𝐏𝐎𝐃𝐂𝐀𝐒𝐓𝐒</span> → https://podcasts.apple.com/us/podcast/david-todd-miller-podcast/id1384610837</p> <p class="p2"> </p> <p class="p3">𝘍𝘛𝘊 𝘓𝘦𝘨𝘢𝘭 𝘋𝘪𝘴𝘤𝘭𝘢𝘪𝘮𝘦𝘳 <span class="s2">-</span> 𝘚𝘰𝘮𝘦 𝘭𝘪𝘯𝘬𝘴 𝘧𝘰𝘶𝘯𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘥𝘦𝘴𝘤𝘳𝘪𝘱𝘵𝘪𝘰𝘯 𝘣𝘰𝘹 𝘰𝘧 𝘮𝘺 𝘷𝘪𝘥𝘦𝘰𝘴 𝘮𝘢𝘺 𝘣𝘦 𝘢𝘧𝘧𝘪𝘭𝘪𝘢𝘵𝘦 𝘭𝘪𝘯𝘬𝘴<span class="s2">,</span> 𝘮𝘦𝘢𝘯𝘪𝘯𝘨 𝘐 𝘸𝘪𝘭𝘭 𝘮𝘢𝘬𝘦 𝘢 𝘤𝘰𝘮𝘮𝘪𝘴𝘴𝘪𝘰𝘯 𝘰𝘯 𝘴𝘢𝘭𝘦𝘴 𝘺𝘰𝘶 𝘮𝘢𝘬𝘦 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘮𝘺 𝘭𝘪𝘯𝘬<span class="s2">.</span> 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘢𝘵 𝘯𝘰 𝘦𝘹𝘵𝘳𝘢 𝘤𝘰𝘴𝘵 𝘵𝘰 𝘺𝘰𝘶 𝘵𝘰 𝘶𝘴𝘦 𝘮𝘺 𝘭𝘪𝘯𝘬𝘴<span class= "s2">/</span>𝘤𝘰𝘥𝘦𝘴<span class="s2">,</span> 𝘪𝘵<span class= "s2">'</span>𝘴 𝘫𝘶𝘴𝘵 𝘰𝘯𝘦 𝘮𝘰𝘳𝘦 𝘸𝘢𝘺 𝘵𝘰 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘮𝘦 𝘢𝘯𝘥 𝘮𝘺 𝘤𝘩𝘢𝘯𝘯𝘦𝘭<span class="s2">! :)</span></p>
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This podcast is about fitness, nutrition, having a positive mindset, and how to optimize the human performance as well as the human experience.
This podcast is also about developing a never say die attitude, living a life of positivity and passion, and most of all having hope.
This podcast updates daily.
This podcast is available on 4 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
Yes, this podcast regularly features guests.
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