Impaired Training Quality Isn't Going to Improve Body Composition

In today’s episode, Eric Trexler discusses the relationships between sleep, health, and fitness. First, he discusses how sleep impairments can negatively impact health-related outcomes and impede progress toward a variety of fitness-related goals. After that, he describes a number of practical strategies to get better sleep and to mitigate the negative impacts of insufficient sleep.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review 

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements,  be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Issues that arise from insufficient sleep quality and/or quantity (1:58)

Impact on health (circadian biology; research in shift workers) (2:17)

• https://www.strongerbyscience.com/chrononutrition/
• https://pubmed.ncbi.nlm.nih.gov/31132107/
• https://pubmed.ncbi.nlm.nih.gov/32895261/

Impact on training quality (17:29)

• https://pubmed.ncbi.nlm.nih.gov/29944513/
• https://pubmed.ncbi.nlm.nih.gov/35708888/
• https://pubmed.ncbi.nlm.nih.gov/31288293/

Impact on appetite (21:16)

• https://pubmed.ncbi.nlm.nih.gov/25012962/

Impact on body composition (25:04)

• https://pubmed.ncbi.nlm.nih.gov/32141273/
• https://pubmed.ncbi.nlm.nih.gov/20921542/
• https://pubmed.ncbi.nlm.nih.gov/33400856/
• https://pubmed.ncbi.nlm.nih.gov/32078168/

Strategies to minimize the impact of insufficient sleep (31:03)

Caffeine (32:23)

• https://pubmed.ncbi.nlm.nih.gov/33388079/
• https://pubmed.ncbi.nlm.nih.gov/24235903/

Napping (40:14)

• https://pubmed.ncbi.nlm.nih.gov/31491444/

Caffeinated napping (41:54)

• https://www.strongerbyscience.com/research-spotlight-caffeine-naps/
• https://pubmed.ncbi.nlm.nih.gov/33571957/

Modifications to your training program (46:47)

• https://pubmed.ncbi.nlm.nih.gov/33298711/

Sleep hygiene (54:43)

Light/dark cycles, sleep/wake cycle consistency (1:03:07)

Other notable elements of good sleep hygiene (1:13:31)

Supplements for sleep (1:17:56)

Summary (1:26:18)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.