Ep. 204 - New Years Gains: Less Sleep Loss & Choosing Better Influencers

It's 2023, and the boys just can't be denied. Four years strong and they've weathered cyber attacks from a bearded AI, fended off an Irish serial killer, and somehow, managed not to get themselves cancelled. In the new year we have big plans, but before we focus on our plans, we want to focus on yours dear listener. First, we know you're still recovering from staying up late for New Year's Eve, and let's be honest, for many of you it wasn't your only late night. How much does getting less sleep than normal impact your training and what can you do about it? After we tackle this practical question, we have an in depth discussion on how to identify the snakes in the garden - the less obvious, shiftier influencers you currently think are helping you, but are just waiting for an opportunity to take advantage of your trust.

00:00 Introduction to a brave new world (and a happy new year!)

14:12 The effect of sleep loss on lifting performance

Craven 2022 Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review https://pubmed.ncbi.nlm.nih.gov/35708888/

Blumert 2007 The acute effects of twenty-four hours of sleep loss on the performance of national-caliber male collegiate weightlifters https://pubmed.ncbi.nlm.nih.gov/18076267/

Knowles 2022 Sustained Sleep Restriction Reduces Resistance Exercise Quality and Quantity in Females https://pubmed.ncbi.nlm.nih.gov/36136596/

28:45 Strategies to circumvent acute sleep loss

Hsouna 2019 Effect of different nap opportunity durations on short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress and sleep https://pubmed.ncbi.nlm.nih.gov/31491444/

Petit 2014 A 20-min nap in athletes changes subsequent sleep architecture but does not alter physical performances after normal sleep or 5-h phase-advance conditions https://pubmed.ncbi.nlm.nih.gov/24276580/

45:33 Optimising sleep and training within the given constraints

Sargent 2021 How Much Sleep Does an Elite Athlete Need? https://pubmed.ncbi.nlm.nih.gov/34021090/

59:59 Patterns of behaviour to guide who to follow and avoid

1:10:12 Leveraging trust to sell products

1:30:26 The motivation to create controversial content

Stronger By Science: YOUR Drug-Free Muscle And Strength Potential by Greg Nuckols https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-1/

1:41:41 The final takeaway and the masculinity in crisis tour