Sleep, Health, and Fitness (Episode 114)

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. SUPPORT THE PODCAST If you want to learn more about our MacroFactor diet app, check it out at https://macrofactorapp.com/macrofactor/ To join in on the MacroFactor conversation, check out our Facebook group and subreddit. Facebook group:   / macrofactorcommunity   Subreddit:   / macrofactor   If you’d like to receive our Research Spotlight emails, please sign up for our email list at https://www.strongerbyscience.com/new... To join in on the SBS conversation, check out our Facebook group and subreddit. Facebook Group:   / strongerbysciencecommunity   Subreddit:   / strongerbyscience   Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS 0:00 Intro/Announcements 1:58 Issues that arise from insufficient sleep quality and/or quantity 2:17 Impact on health (circadian biology; research in shift workers) https://www.strongerbyscience.com/chr... https://pubmed.ncbi.nlm.nih.gov/31132... https://pubmed.ncbi.nlm.nih.gov/32895... 17:29 Impact on training quality https://pubmed.ncbi.nlm.nih.gov/29944... https://pubmed.ncbi.nlm.nih.gov/35708... https://pubmed.ncbi.nlm.nih.gov/31288... 21:16 Impact on appetite https://pubmed.ncbi.nlm.nih.gov/25012... 25:04 Impact on body composition https://pubmed.ncbi.nlm.nih.gov/32141... https://pubmed.ncbi.nlm.nih.gov/20921... https://pubmed.ncbi.nlm.nih.gov/33400... https://pubmed.ncbi.nlm.nih.gov/32078... 31:03 Strategies to minimize the impact of insufficient sleep 32:23 Caffeine https://pubmed.ncbi.nlm.nih.gov/33388... https://pubmed.ncbi.nlm.nih.gov/24235... 40:14 Napping https://pubmed.ncbi.nlm.nih.gov/31491... 41:54 Caffeinated napping https://www.strongerbyscience.com/res... https://pubmed.ncbi.nlm.nih.gov/33571... 46:47 Modifications to your training program https://pubmed.ncbi.nlm.nih.gov/33298... 54:43 Sleep hygiene 1:03:07 Light/dark cycles, sleep/wake cycle consistency 1:13:31 Other notable elements of good sleep hygiene 1:17:56 Supplements for sleep 1:26:18 Summary