Sleep, Health, and Fitness
The Stronger By Science Podcast
Hypertrophy Focused Training
In his line of work, mental fatigue sneaks up on me. I might start out with a higher rep effort but then back off and take a little break. Over the course of it, I'm not fully recovering between these little breaks. That's why I prefer it over napping or caffeine is because we can just say, hey, I feel like crap today.
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.
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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)
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)
Napping (40:14)
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)
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)
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- 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.
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