Sleep, Health, and Fitness (Episode 114)
ฝัง
- เผยแพร่เมื่อ 3 ก.ค. 2024
- 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
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)
www.strongerbyscience.com/chr...
pubmed.ncbi.nlm.nih.gov/31132...
pubmed.ncbi.nlm.nih.gov/32895...
17:29 Impact on training quality
pubmed.ncbi.nlm.nih.gov/29944...
pubmed.ncbi.nlm.nih.gov/35708...
pubmed.ncbi.nlm.nih.gov/31288...
21:16 Impact on appetite
pubmed.ncbi.nlm.nih.gov/25012...
25:04 Impact on body composition
pubmed.ncbi.nlm.nih.gov/32141...
pubmed.ncbi.nlm.nih.gov/20921...
pubmed.ncbi.nlm.nih.gov/33400...
pubmed.ncbi.nlm.nih.gov/32078...
31:03 Strategies to minimize the impact of insufficient sleep
32:23 Caffeine
pubmed.ncbi.nlm.nih.gov/33388...
pubmed.ncbi.nlm.nih.gov/24235...
40:14 Napping
pubmed.ncbi.nlm.nih.gov/31491...
41:54 Caffeinated napping
www.strongerbyscience.com/res...
pubmed.ncbi.nlm.nih.gov/33571...
46:47 Modifications to your training program
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 - กีฬา
gregs been gone so long im about on the last stage of grief. Thanks eric for keeping the show on during these trying times
why is he gone
@@Hedgeflexlfz he never was
@@Hedgeflexlfz I'm theorizing here but I do believe Eric finally decided to replace him with meditation bowls as cohost
Greg is my favourite fitness guy. I miss him so much!
@@louisarmstrong4518 me n you both bud, i cry every ad read in his memory
I can’t believe more people don’t watch these, solid gold information.
I worked night shift for 9 years, and I got in the best physical shape and the leanest I'd ever been at the age of 49. The caveat is that I worked 8 hour shifts 5 nights a week. I was pretty militant about my sleep and eating habits. What wrecks me, whether I work nights or days, are 12 hour shifts. Those are the most stressful. (I'm a nurse.)
LOVE this episode! 🔥 I just switched to decaf. I have a sleep mask too. Lot's of gold nuggets in this episode. Thanks Eric!
Great episode. I also agree with the fact that 90+% of sleeping issues probably don’t even need supplements if someone’s sleep hygiene is locked in. Strong work!
Fantastic episode!
I've been intermittently using tart cherry juice (concentrate) for sleep for a year or 2. It not only makes a very nice topping for desserts, but I sleep 15-20% longer and significantly better when I take it.
@Ask-Ali 30ml of tart cherry juice concentrate or 8fl oz of juice. I like concentrate better because it takes up less space in my fridge or pantry
Good that it works for you.. I feel like i tried everything and weed worked for me but i dont want to make an addiction for it.. Fuckin hell
@@ekroizm weed will wreck your sleep on the long term
I believe the bright lights are fairly reasonably priced. Like comparable to humidifiers.
One thing about circadian body cycles I don't understand is how when there's no need to be awake at night and you want to live in a normal rhythm, you still lay awake until like 6-10 am. Why doesn't body go back to 10 pm -> 6 am sleep cycle by itself? I also find that often I'm the most perky and energetic in the night when the sleep rhythm is in its worst place. I used to work out at 2 am because I felt like I got a really good workout around that time and terrible between 6 pm - midnight (during the upside down cycle). I love being awake early and enjoying the efficient mornings with a lot of sunlight, I do thrive around that time, but it started to feel like my life wasn't too badly impacted by upside down cycle either (other than socialising and necessary activities like groceries etc). The worst place was in uni when I couldn't sleep before morning but also might've had a seminar in the 8/9 am. Or doctor's appointment at 10 am. My general observation has been that if I wake up in the morning before noon, I'm gonna have some good efficient time and get really tired after noon. When I'm waking up between 4 and 8 pm, the first 3-6 hours are somewhat drowsy or just unfocused and lethargic, then I become energetic for the following 6-12 hours. So odd.
My personal routine is: go to bed, stay awake for 6-8 hours, fall asleep for 3-6 hours. My dad always reminded of "try to still rest in the bed if you can't sleep". My bravura is definitely starting to feel sleepy 1 hour before alarm, no matter what time the alarm will be. I would also be keen on using the wake up at night to my advantage but there's a couple of caveats: I can't drink my morning coffee at that hour which is my great enjoyment and wake up routine. I can't lift weights because the neighbors wouldn't appreciate it. I can't play guitar or play music relatively loud as a wake up booster due to the same reason: it being middle of the night. It seems as if my life and pleasures revolve around being noisy and annoying :D Looking forward to getting a dog.
I won't claim that I have any knowledge on melatonin, but here doctors and researchers recommend 1 mg at most and only for short fixing period, not for regular use. Due to it starting to hurt your natural melatonin processes. Also plenty of people I know say that it makes their sleep really weird, or they are groggy for hours after waking up, so they also anecdotally prefer as little melatonin use as is convenient. Also I believe a big element in melatonin shopping is buying the one that hits big in the beginning of the night or the one that is longer effect/starts to affect later. The drug store advisor specifically asked if I have trouble falling asleep or waking up in the middle of the night and not getting sleep anymore, in relation to those different products.
These days my go to bedtime routines: a slice of rye bread and milk (it's sort of comfort night snack now, because every time I spend night awake and get really hungry in the morning, I make that slice of bread and fall asleep finally), shower to feel clean, airing the bedroom with cold air, stretching, 10 minutes of meditation. Sometimes some nice tea like camomile with the slice of bread. If it's not enough, it's about something other than being able to relax. Oh yeah and a couple of thousand step walk before bed (you choose how many hours, sometimes only a little while before bed works for me just to help digestion of a late dinner and prevents reflux at night).
For me shift work costed life, i really hope I never have to do it again...and props to everyone who has that schedule
Great series of episodes. I’m hoping for a Greg only month next.
Why are they not doing the show together?
When are we getting more?
Where has SBS gone?
1:29:30
If I drink alcohol my heart rate goes up slightly and when I sleep it never goes below resting and I have a crappie sleep score.
How would you advise someone who trains in the evening ~6pm in regards to caffeine intake. My preworkout has 300 mg of caffeine but my "bedtime" is around 10:30pm.
I’m worried about Greg.
🔥🔥🔥
Eric : You know I was in college, doing what college kids do, *takes mindfulness and meditation course...
Funnily, stress and undersleeping leads to weightloss for me. When I sleep well and recover well, I tend to gain weight.
Maybe you're eating in your sleep
Any specific recommendations for comfortable ear plugs? the ones I've tried feel so unnatural it hard to fall asleep with them
Please help me. How do I make the voices stop Eric?
For the algorithm
Its been a month, is everything okay Erik Helms?
Trexler>Famous Huberman
Appreciate you still doing these shows during this tough time with the union. Maybe it's time to bring in a different co-host, maybe female, but preferably keep the beard as it's important for balance I feel.
"i love a good figure" - Derek Trexler
Where is Greg?
Who is Greg anymore?
idk
First Greg goes absent, now distrusted arch nemesis Eric Helms is "dear friend"? 2023 is going downhill fast.
Why are they not doing the show together anymore?
listening to him pronounce "Zeitgeber" gave me an upset stomach XD
Words can wander from one language to another and then they take on their own pronounciations. I understand that it's hard to get used to. Assuming you are a German speaker, just remember that most French probably cringe when we say "Toilette" or the Italians when we say "Spaghetti". TLDR Eric's pronounciation was correct.
Where the f is Greg Knuckles?
Prolly got fired for sexual harassment if I were to give an educated guess
Now I'm starting to get worried about him.
@@wizzelhoart ????
@@wizzelhoart is that for real? How do you know?
@@Roothedog No one knows for sure, but in the last episode he appeared in, there was a moment where greg reached under the desk and eric then made a surprised and uncomfortable face. things seemed a bit tense for the rest of the show, and greg hasn't been back on since.