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.

Time stamps

Intro/Announcements (0:00)

Issues that arise from insufficient sleep quality and/or quantity (1:58)

Impact on health (circadian biology; research in shift workers) (2:17)

Impact on training quality (17:29)

Impact on appetite (21:16)

Impact on body composition (25:04)

Strategies to minimize the impact of insufficient sleep (31:03)

Caffeine (32:23)

Napping (40:14)

Caffeinated napping (41:54)

Modifications to your training program (46:47)

Sleep hygiene (54:43)

Light/dark cycles, sleep/wake cycle consistency (1:03:07)

Other notable elements of good sleep hygiene (1:13:31)

Supplements for sleep (1:17:56)

Summary (1:26:18)

Video version

Support the podcast

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.


  • If you want to learn more about our MacroFactor diet app, check it out  here.
  • To join in on the MacroFactor conversation, check out our Facebook group and subreddit.


  • Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review


  • BulkSupplements: Next time you stock up on supplements from, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
  • Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.
Scroll to Top