The Matt Walker Podcast
#95 - Circadian Rhythms, Travel, and Athlete Optimization with Dr. Cheri Mah
Apr 7, 2025
Dr. Cheri Mah, a leading sleep scientist from Stanford and advisor to elite athletes, dives into how circadian rhythms influence peak athletic performance. She explains that training aligned with natural rhythms can enhance results, revealing shocking discoveries about NFL team performance based on time zone advantages. Dr. Mah shares effective jet lag strategies and the importance of sleep management for athletes, emphasizing that these insights can help anyone looking to boost their physical and mental performance.
01:00:14
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Quick takeaways
- Circadian rhythms regulate essential functions, with optimal athletic performance peaking between 4-8 p.m., aligning with record-breaking achievements.
- Understanding individual chronotypes allows for tailored training schedules that maximize athletes' peak performance times, enhancing overall workout efficiency.
Deep dives
Understanding Circadian Rhythms
Circadian rhythms are natural 24-hour cycles that regulate various bodily functions, including sleep, hormone levels, and body temperature. For athletes, maintaining a consistent circadian rhythm is crucial for optimal performance. The optimal performance window typically occurs between 4 to 8 p.m., which is when athletes often achieve their best results, such as breaking world records. Disruption to these rhythms, particularly during travel, can lead to misalignment between the body clock and the external environment, negatively impacting athletic performance.
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