Ep. 293: Dr. Amy Bender - Sleep Requirements For Performance
Choose Hard
Cody McBroom
4.8 • 812 Ratings
🗓️ 24 July 2019
⏱️ 59 minutes
🧾️ Download transcript
Summary
Today’s guest is Dr. Amy Bender, sleep scientist from Calgary Counseling Center. She is one of the leading experts actually studying the science of sleep and it’s affect on performance, body composition, and cognitive function.
Find her on instagram and twitter @sleep4sport
P.S. - IT'S MY BIRTHDAY! And I want to give YOU something for free; my Nutrition Hierarchy, completely Revamped and Updated. Grab yours, now: https://bbp.securechkout.com/nutritional-hierarchy
TIMESTAMPS:
5:20 - All about Amy Bender
7:30 - REM sleep.
10:54 - What is considered sleep deprivation?
13:15 - The gene that allows people to live on low amounts of sleep and the SMALL percentage of people who actually have it.
16:55 - Is it a good thing to remember your dreams?
20:35 - Negative impacts of sleep deprivation
24:50 - Recommendations for alarm clocks
26:00 - Being a night owl and early bird. Is that a real thing? Is there a way to find out what you are?
28:25 - How does sleep deprivation effect performance, muscle mass, and fat loss?
34:20 - Bare minimum sleep we need.
38:00 - Does sleep hours need to be consistent over a week or can it be flexible?
39:50 – The argument of hours in bed vs. actual sleep.
43:10 - Float tank for a replacement to sleep.
44:30 - What is sleep’s affect on food? What is food’s affect on sleep?
47:50 – Timing carbs for better sleep
51:51 - Any specific hacks to promote better sleep, that are ACTUALLY worth while? (blue light blockers, adaptogens, teas, etc…)
55:35 - Research that supports intermittent fasting helping with sleep
56:40 - Where you can find Amy and all of her content
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Top 4 Episodes:
- My Story
Things Mentioned:
- Morningness Eveningness Questionnaire (are you naturally a night owl?)
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Transcript
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| 0:00.0 | Hi, this is Dr. Amy Bender. Welcome to the Boom Boom Performance Podcast. |
| 0:14.1 | What is going on, guys? Welcome to another episode of the Boom Boom Performance Podcast. This is the one-stop shop for all things coaching. |
| 0:23.3 | My job with this show is to educate you on all things, training and nutrition, but I'm |
| 0:27.0 | going to take it a step further, and I'm going to try to help you on personal development as |
| 0:30.7 | well. My job with this podcast, my goal and my mission with this podcast, is to be your coach |
| 0:36.3 | through your speakers. |
| 0:38.2 | If you were new to this show, please do me two quick favors. |
| 0:41.1 | The first one being, hit the damn subscribe button. |
| 0:43.4 | We drop three episodes per week. |
| 0:45.2 | It's all free content. |
| 0:46.6 | And I want to make sure that you are updated on the greatest and latest content. |
| 0:51.0 | The second thing you can do is scroll down into the descriptions of this episode |
| 0:54.5 | and check out our top four ranked episodes by the listener. That's going to be the nutrition |
| 0:59.6 | FAQ, the training FAQ, nutritional periodization, and last but not least, my personal journey |
| 1:05.3 | into fitness. Today's podcast is one that I am really excited about because it is a topic I've been wanting to dive deeper in for a long time. |
| 1:14.3 | And this is actually part one of a two parts. |
| 1:16.9 | I have another expert coming on soon. |
| 1:18.7 | But this is part one, and this one is with Dr. Amy Bender, who is the senior research scientist at Calgary Counseling Center. |
| 1:25.6 | So she is actually a sleep scientist. She is a sleep researcher, |
| 1:28.9 | and she is one of the people that is diving into all things sleep, but predominantly for sports |
| 1:34.7 | performance. Her handle on Twitter where she's most active is sleep for sport. That's also where you |
| 1:40.2 | can find her on Instagram, but she is somebody who is diving deep into the studies and the research behind sleep and the effects it has on sports performance. |
... |
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