All About Sleep (Part 2) (Episode 131)

In this episode, Greg, Pak, and Milo delve into research on sleep's impact on lifting and sports performance, recount sleep-related anecdotes from their college days, and explore strategies to counteract poor sleep when enhancing sleep quality is not feasible. Finally, the team addresses several questions from the SBS social media communities.
00:00:00 - Intro & Plugs
00:06:34 - Effects of acute sleep loss on physical performance
00:22:20 - Sleep anecdotes from our time at College
00:54:23 - Impact of sleep interventions on athletic performance
01:11:14 - Napping
01:25:37 - Mitigating some of the damage caused by poor sleep
01:40:33 - Sleep impact on protein synthesis
01:51:07 - Can exercise offset the cognitive impacts of sleep deprivation?
02:00:46 - QnA & closing thoughts
Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com/podcast...
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[@vonmixer]

Love the long videos, please don't listen to the haters

[@SchmittsPeter]

During my full undergrade, we only had to attend to experiment-practise and, depending on where we did it, the work on our thesis. Everything else was up to us.

[@reedb5696]

43:20 - I don't find that how much I train makes me feel the need to sleep more, however I find that being in a deficit does. If I'm cutting, I want to nap nearly every day. While bulking I rarely ever nap.

[@gerym341]

Another great episode! Thank you, Gentlemen!

[@MisterHui]

Good show fellas, thanks for the info!

[@dannycashman8446]

I work full night shifts 5 nights a week, I train midshaft at 3-4am. and aim to sleep 7-7.5 hours most of the week with headphones and an eye mask. only difference in sleep is on my first night off work I sleep in the morning like normal then go to bed at midnight for 4ish hours (7 earlier in the day then another 4 that night) then up all of the next day, with my last sleep before being back at work being around 12-14 hours long. put me around 51 hours a week if all goes well. But being up all night defiantly makes it harder on cuts and also strength gains seem to come slower, anecdotally at least I noticed during Covid I was training in my garage and sleeping at night and got stronger and leaning with a lot less effort.

[@SaulFemm]

I vibed with Milo's point re: bulks being "overrated". I started my fitness journey with a hard bulk, thinking "I'll just cut afterwards to shed whatever excess fat I gain", not understanding how difficult that would be. The process of cutting is not worth the potential for marginal extra strength gain during a bulk, if you ask me.

[@Andreastheduck]

Greg, are u still "the temporary permanent guest co-host of the show"?

[@AlphaLionTrillionaire]

He is but temporarily

[@Vandylizer]

Ironically, whomever uploaded this, be they in the Continental U.S., likely didn't get much sleep.😅 Rest well and thank you! P.S. I found all your ASMR sleep voices a bit on the strong side, but this ain't Stronger by Silence. 🤷‍♂️

[@greglnuckols]

haha they're uploaded and scheduled beforehand. That's why they always go live at the exact same time

[@Vandylizer]

@greglnuckols Thank goodness. Never mind me being up at that hour to see the post 👀 😅 Nothing like waking up to SBS in your cup ☕️

[@alexanderchernoshtan9898]

shooting star Pakantinakos Panatinaikos maafaka shiiiii 😂

[@joshuaphillips4604]

This is just propaganda shilling for big pillow. /s But seriously, thanks for the napping stuff. Have been curious the extent to which napping just is extra sleep.

[@hayesdelezene4590]

Alternative title: 3 strong bearded men cope with their sleep issues (pt 2)

[@strongerbyscience]

Don't hate the player, hate the game 😎

[@mrbartuss1]

Can we expect the timestamps?

[@strongerbyscience]

All there!

[@bullinvginshop9011]

Bad sleep is the natty limit.

[@pittbull]

I would have loved these videos if they ware more concrete. There is just too much unnecessary talking. Guys, you are not giving a lecture. Sure keep it academic, but more concrete.

[@hayesdelezene4590]

Just gotta ride the waves my guy

[@hayesdelezene4590]

Let them guide us through the maze with a candle in their hand

[@phantomcreamer]

I'm sorry you had to put up with the teachers you had at the college level.. As one who lectures for a living, I find they must be succinct and boiled down. I have their attention for only a couple hours a week, there's no time for fluff talk.