The Science of Sleep and Recovery w/ Dr. Allison Brager, Anders Varner, Travis Mash and Doug Larson #821

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Oct 29, 2025

Dr. Allison Brager, a neuroscientist and U.S. Army sleep expert, dives into the science of sleep and recovery with Anders Varner, Doug Larson, and Travis Mash. They examine the effectiveness of wearable tech for tracking sleep and performance, highlighting tools like the Oura Ring and Garmin. Brager reveals the surprising prevalence of sleep apnea among athletes and how just a few nights of limited sleep can drastically lower testosterone. They also discuss innovative recovery strategies like vagus nerve stimulation and the benefits of short naps for enhanced alertness.

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INSIGHT

Which Wearables Actually Match Labs

The Oura Ring shows the best validity for sleep tracking compared to lab sleep studies among consumer wearables.
Garmin (and Polar) chest-strap ecosystems lead for cardiovascular fitness accuracy versus consumer devices.

ADVICE

Pick One Device And Use It Consistently

Use one consistent device and wear it the same way nightly to track trends rather than chase perfect accuracy.
Choose clinically-accurate devices only if you need medical-grade measurements or diagnostic decisions.

INSIGHT

When Wearables Aren't Enough

Feeling unrefreshed despite adequate sleep duration signals need for a formal sleep study.
Comorbid insomnia and sleep apnea (COMISA) are common causes of such persistent fatigue.

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In this episode, neuroscientist and U.S. Army sleep expert Dr. Allison Brager joins Anders Varner, Doug Larson, and Travis Mash to explore the real science behind sleep, recovery, and wearable technology. They discuss which devices actually deliver useful data, such as the Oura Ring for sleep tracking and Garmin for cardiovascular measurements, and why being consistent with one tool is more important than chasing perfect accuracy. Dr. Brager explains how wearables are now being used in place of sleep labs in both clinical and military settings to help athletes and operators make better recovery decisions.

The conversation dives into practical ways to improve sleep and recovery for anyone pushing performance limits. Dr. Brager describes how sleep apnea can affect even lean, muscular athletes, with studies showing that more than half of Division I football players meet criteria for sleep apnea or insomnia. Just three nights of only five hours of sleep can cut testosterone levels in half. The group also discusses how vagus nerve stimulation, infrared light therapy, and temperature-controlled mattresses such as Eight Sleep can help the body relax, lower stress, and improve sleep quality, especially when used before bed or after long travel.

They close by breaking down real-world strategies for recovery and training. Short 20- to 30-minute naps during the afternoon improve alertness, and caffeine can be used strategically during travel to reduce fatigue. Training is most effective when aligned with the body's circadian rhythm, with evening workouts often producing better strength results, while morning training can work after a few months of adjustment. Whether you are a soldier, athlete, or business leader, this episode is about using data, structure, and recovery habits to perform better and stay healthy over the long term.

Outside of the laboratory, Allison was a two-time CrossFit Games (team) athlete, a two-time CrossFit Regionals (individual) athlete, and a four-year varsity NCAA Division I athlete in track and field. Dr. Brager has an Sc.B. in Psychology from Brown University and a Ph.D. in Physiology from Kent State University

Work With Us: Arétē by RAPID Health Optimization

Links:

Dr. Allison Brager on Instagram

Anders Varner on Instagram

Doug Larson on Instagram

Coach Travis Mash on Instagram