Ones Ready
A team of active duty Combat Control (CCT), Pararescue (PJ), and Special Reconnaissance (SR) leveraging our 69 years of special operations experience to make the next generation of operators smarter, faster and stronger than we ever were. We are the PREMIERE resource for all things Air Force Special Warfare. The Ones Ready Podcast is honest talk about what it is like to go from a know-nothing high school graduate to an elite Special Operator. We will cover important practices for success including physical training, nutrition, recovery, and mindset traits essential to any team. Join us in The Team Room to get all your questions answered!! With battle-tested operators from across USAF SPECWAR and far-reaching web of recruiters, subject matter experts, and friends, there are no questions we can’t answer- and if we can’t, we know exactly where to look. See you in The Team Room!Disclaimer: The views and opinions expressed by the OnesReady team are those of the team and do not reflect the official policy or position of the DoD. Any content provided by our Podcast guests, bloggers, sponsors, or authors are of their opinion and are not intended to malign the DoD, any religion, ethnic group, club, organization, company, individual, or anyone.
Ones Ready
Ep 465: Sleep Is Not for the Weak—You're Just Bad at It With Dr. Leah Kaylor
In this brutally honest and surprisingly soothing episode, Peaches teams up with Dr. Leah Kaylor—THE sleep czar of the FBI (no, seriously)—to talk about the one thing that could make you a better operator, athlete, student, or just a more tolerable human: sleep.
Dr. Kaylor isn’t here to fluff your pillow. She's here to fix your broken circadian rhythm, crush your excuses, and maybe ruin your pre-workout addiction. From early morning sun hacks to why your phone is wrecking your melatonin, this episode is a no-BS masterclass in reclaiming your performance through better sleep hygiene. And no, power naps are not your savior.
Whether you're a sleep-deprived teen thinking about BUD/S or a 30-something warfighter trying to pretend that 5 hours and a ghost of REM is “fine”—this episode is your wake-up call (literally).
🔥 Key Takeaways:
- The 3 S’s of what your bed is actually for: sleep, sex, and sickness.
- If you fall asleep instantly, congrats—you’re severely sleep-deprived.
- Pre-workout at 9PM? You’re not hard. You’re hormonal.
- Caffeine has a half-life. Stop drinking it like it’s tactical hydration.
- Naps = snacks. Don’t ruin your Thanksgiving dinner.
- Blue light at night tells your brain it’s noon—nice job, dopamine addict.
- Fix your morning routine and your body will stop waking up at 3AM like it’s haunted.
⏱️ Timestamps:
- 00:00 – Meet Dr. Leah Kaylor: FBI sleep expert (and bedtime crusader)
- 03:00 – From VA sleep clinics to federal ops: how the mission started
- 07:00 – Why eight hours isn’t a myth—it’s your superpower
- 11:00 – Sleep debt: the damage is done (but here’s what you can fix)
- 14:00 – Sunrise alarms, light hacks & caveman brain science
- 17:00 – The Sleep Advantage book drop + YouTube on the way
- 21:00 – Phones, dopamine, and why your bed’s not a damn office
- 28:00 – Blue light sabotage & bedtime boundaries that work
- 32:00 – Caffeine confessions: what’s killing your deep sleep
- 38:00 – Naps are snacks: how your power nap wrecks REM
- 44:00 – 3AM wake-ups, overtraining, and tracking your real patterns
- 53:00 – Top 3 hacks to sleep better
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