Sleep, Response Heterogeneity, and Dr. Brandon Roberts

TIME STAMPS

0:00:40 Feats of Strength

0:21:26 Research Review: myostatin, follistatin, the hormone hypothesis, and sleep’s effects on fat loss

Studies discussed:
https://www.ncbi.nlm.nih.gov/pubmed/31240397
https://www.ncbi.nlm.nih.gov/pubmed/11782267/
https://www.ncbi.nlm.nih.gov/pubmed/21327794
https://www.ncbi.nlm.nih.gov/pubmed/29257792
https://www.ncbi.nlm.nih.gov/pubmed/20921542

0:49:32 Research Roundup: sleep’s effects on performance, and new research on caffeine and sleep quality

Studies discussed:
https://journals.lww.com/acsm-msse/Abstract/publishahead/Extended_Sleep_Maintains_Endurance_Performance.96572.aspx
https://www.tandfonline.com/doi/full/10.1080/02640414.2019.1612504
https://link.springer.com/article/10.1007/s40279-019-01123-8
https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12670
https://academic.oup.com/sleep/advance-article-abstract/doi/10.1093/sleep/zsz136/5535848?redirectedFrom=fulltext
http://jcsm.aasm.org/viewabstract.aspx?pid=29198

1:10:23 To play us out: Eric’s chicken tips

1:18:25 Interview with Dr. Brandon Roberts

1:19:09 How is your current bodybuilding prep going?

1:21:34 What is the lowest caloric intake you have implemented?

1:24:57 How are your hunger/hormone/sleep issues this time around?

1:26:38 What is response heterogeneity, and why is it important?

1:30:44 How variable are responses to resistance training (strength, hypertrophy)

1:34:13 Why are responses so variable?

1:41:58 What are your thoughts on sarcoplasmic hypertrophy?

Study discussed: https://www.ncbi.nlm.nih.gov/pubmed/31166954

1:50:02 Why do we sleep?

1:51:13 Does poor sleep impact performance or body composition?

1:56:21 Are there people who simply need less sleep than others?

2:04:25 What are chronotypes, and how do they matter in relation to sleep?

2:08:11 Will naps help me recover from a lack of sleep?

2:10:12 The Gang recklessly speculates about Spanish culture

2:11:35 What is sleep debt and can it be repaid?

2:13:38 Greg talks about bears

2:19:39 After searching the literature about sleep, has Brandon changed his sleep habits based on what he learned?

2:20:28 Does Brandon believe in any specific training or nutrition strategies that lack supporting research, or that directly oppose the existing research findings?

2:24:21 Where can people find Brandon Roberts online?

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.