Sleep Impairs Hypertrophy

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)

• 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)

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