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Контент предоставлен Philip Pape, Nutrition Coach & Physique Engineer, Philip Pape, Nutrition Coach, and Physique Engineer. Весь контент подкастов, включая выпуски, графику и описания подкастов, загружается и предоставляется непосредственно Philip Pape, Nutrition Coach & Physique Engineer, Philip Pape, Nutrition Coach, and Physique Engineer или его партнером по платформе подкастов. Если вы считаете, что кто-то использует вашу работу, защищенную авторским правом, без вашего разрешения, вы можете выполнить процедуру, описанную здесь https://ru.player.fm/legal.
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Ep 18: 25 Ways to Improve Sleep (The Missing Ingredient to Nutrition and Recovery)

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Manage episode 331559192 series 2997456
Контент предоставлен Philip Pape, Nutrition Coach & Physique Engineer, Philip Pape, Nutrition Coach, and Physique Engineer. Весь контент подкастов, включая выпуски, графику и описания подкастов, загружается и предоставляется непосредственно Philip Pape, Nutrition Coach & Physique Engineer, Philip Pape, Nutrition Coach, and Physique Engineer или его партнером по платформе подкастов. Если вы считаете, что кто-то использует вашу работу, защищенную авторским правом, без вашего разрешения, вы можете выполнить процедуру, описанную здесь https://ru.player.fm/legal.

Today’s topic may not seem exciting, but it could be the critical missing ingredient to your nutrition and recovery, whether everything else is dialed in or not.
I’m talking about sleep: too little sleep, low quality sleep, irregular sleep, and poor sleep habits.
Many people suffer from insomnia or a sleep disorder, and a lack of sleep can lead to terrible consequences like medical errors and car accidents. A lack of sleep can increase hunger, reduce your metabolism, impair memory, affect hormone balance, and even accelerate aging.
Yet there is hope. In a paper published in 2019 by Vitale et al., called Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations, the authors reviewed the effects of sleep deprivation and extension on athletes to see how applying sleep hygiene methods could improve their performance.
In this episode, I am shamelessly borrowing from their list of sleep hygiene recommendations. First, we talk about the tremendous benefits of improving your sleep, even just a little bit. Then, I review the list of 25 ways to improve sleep recommended by the authors, sharing some of my personal anecdotes and strategies along the way.

Timestamps:

00:00 - Intro
01:56 - Benefits of sleep
03:49 - Mindset (changing just one habit)
06:02 - Top 10 ways to improve sleep hygiene
13:41 - 15 more tips and tricks to improve sleep
RELATED LINKS

📢 Click here to join the pre-sale list for Wits & Weights Physique University

Support the show

🚀 Apply for 1-on-1 coaching!
👩‍💻 Schedule a FREE nutrition/training audit with Philip
👥 Join our Facebook community for support, live Q&As, & challenges
✉️ Join the FREE email list with insider strategies, bonus content, and exclusive articles!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights
🤩 Love the podcast? Leave a 5-star review

📞 Send a Q&A voicemail

  continue reading

226 эпизодов

Artwork
iconПоделиться
 
Manage episode 331559192 series 2997456
Контент предоставлен Philip Pape, Nutrition Coach & Physique Engineer, Philip Pape, Nutrition Coach, and Physique Engineer. Весь контент подкастов, включая выпуски, графику и описания подкастов, загружается и предоставляется непосредственно Philip Pape, Nutrition Coach & Physique Engineer, Philip Pape, Nutrition Coach, and Physique Engineer или его партнером по платформе подкастов. Если вы считаете, что кто-то использует вашу работу, защищенную авторским правом, без вашего разрешения, вы можете выполнить процедуру, описанную здесь https://ru.player.fm/legal.

Today’s topic may not seem exciting, but it could be the critical missing ingredient to your nutrition and recovery, whether everything else is dialed in or not.
I’m talking about sleep: too little sleep, low quality sleep, irregular sleep, and poor sleep habits.
Many people suffer from insomnia or a sleep disorder, and a lack of sleep can lead to terrible consequences like medical errors and car accidents. A lack of sleep can increase hunger, reduce your metabolism, impair memory, affect hormone balance, and even accelerate aging.
Yet there is hope. In a paper published in 2019 by Vitale et al., called Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations, the authors reviewed the effects of sleep deprivation and extension on athletes to see how applying sleep hygiene methods could improve their performance.
In this episode, I am shamelessly borrowing from their list of sleep hygiene recommendations. First, we talk about the tremendous benefits of improving your sleep, even just a little bit. Then, I review the list of 25 ways to improve sleep recommended by the authors, sharing some of my personal anecdotes and strategies along the way.

Timestamps:

00:00 - Intro
01:56 - Benefits of sleep
03:49 - Mindset (changing just one habit)
06:02 - Top 10 ways to improve sleep hygiene
13:41 - 15 more tips and tricks to improve sleep
RELATED LINKS

📢 Click here to join the pre-sale list for Wits & Weights Physique University

Support the show

🚀 Apply for 1-on-1 coaching!
👩‍💻 Schedule a FREE nutrition/training audit with Philip
👥 Join our Facebook community for support, live Q&As, & challenges
✉️ Join the FREE email list with insider strategies, bonus content, and exclusive articles!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights
🤩 Love the podcast? Leave a 5-star review

📞 Send a Q&A voicemail

  continue reading

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