Sleep, Health, and Fitness
The Stronger By Science Podcast
Macro Factor - The Diet App That Can Help You Get More Sleep
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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)
MORE FROM THE SBS TEAM
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- 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.
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