Sleep, Health, and Fitness
The Stronger By Science Podcast
Sleep Debt and Obesity
Sleep Debt can ultimately predispose weight gain and the development of obesity. People tend to eat more, have cravings for foods that we would generally categorize as a pretty low quality diet. Stress itself can also lead to overeating because stress eating is a thing.
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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