How Long Is a Siesta?

TIME STAMPS

0:00:40 Feats of Strength

0:21:26 Research Review: myostatin, follistatin, the hormone hypothesis, and sleep’s effects on fat loss

Studies discussed:
https://www.ncbi.nlm.nih.gov/pubmed/31240397
https://www.ncbi.nlm.nih.gov/pubmed/11782267/
https://www.ncbi.nlm.nih.gov/pubmed/21327794
https://www.ncbi.nlm.nih.gov/pubmed/29257792
https://www.ncbi.nlm.nih.gov/pubmed/20921542

0:49:32 Research Roundup: sleep’s effects on performance, and new research on caffeine and sleep quality

Studies discussed:
https://journals.lww.com/acsm-msse/Abstract/publishahead/Extended_Sleep_Maintains_Endurance_Performance.96572.aspx
https://www.tandfonline.com/doi/full/10.1080/02640414.2019.1612504
https://link.springer.com/article/10.1007/s40279-019-01123-8
https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12670
https://academic.oup.com/sleep/advance-article-abstract/doi/10.1093/sleep/zsz136/5535848?redirectedFrom=fulltext
http://jcsm.aasm.org/viewabstract.aspx?pid=29198

1:10:23 To play us out: Eric’s chicken tips

1:18:25 Interview with Dr. Brandon Roberts

1:19:09 How is your current bodybuilding prep going?

1:21:34 What is the lowest caloric intake you have implemented?

1:24:57 How are your hunger/hormone/sleep issues this time around?

1:26:38 What is response heterogeneity, and why is it important?

1:30:44 How variable are responses to resistance training (strength, hypertrophy)

1:34:13 Why are responses so variable?

1:41:58 What are your thoughts on sarcoplasmic hypertrophy?

Study discussed: https://www.ncbi.nlm.nih.gov/pubmed/31166954

1:50:02 Why do we sleep?

1:51:13 Does poor sleep impact performance or body composition?

1:56:21 Are there people who simply need less sleep than others?

2:04:25 What are chronotypes, and how do they matter in relation to sleep?

2:08:11 Will naps help me recover from a lack of sleep?

2:10:12 The Gang recklessly speculates about Spanish culture

2:11:35 What is sleep debt and can it be repaid?

2:13:38 Greg talks about bears

2:19:39 After searching the literature about sleep, has Brandon changed his sleep habits based on what he learned?

2:20:28 Does Brandon believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings?

2:24:21 Where can people find Brandon Roberts online?

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