Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Ep 178: Sleep Science - Doing THIS in the Bedroom is Killing Your Fat Loss, Gains, Hormones, & Metabolism
There is one thing you're doing in the bedroom that might be compromising your gains and your health.
No, not that. Or that. Not that either. It's...your sleep routine!
Do you really need 7-9 hours of sleep? Can you compensate for poor sleep with diet or exercise? What if you could turbocharge your metabolism, balance your hormones, and redefine your body composition with some tweaks to your sleep habits?
Today, Philip (@witsandweights) tackles the often neglected aspect of health and fitness - sleep. He goes beyond the usual advice of “get 7-9 hours of sleep” and explores the significant impact of sleep on your body composition, fat loss, and muscle gain. Is it possible to compensate for poor sleep with diet or exercise? How significant is sleep compared to nutrition and exercise? He answers these questions and more, offering valuable insights for busy, ambitious individuals like you seeking to improve sleep quality and quantity. As a bonus, you can access a free guide, “Better Sleep, Better Body,” packed with evidence-based strategies and practical tips to optimize sleep habits for improved metabolism, hormones, and body composition.
Today, you’ll learn all about:
3:51 The science of sleep
6:10 The connection between sleep and fat loss
11:26 Sleep and muscle gain
16:37 Sleep’s effect on overall health
24:48 7 practical tips to improve sleep quality and quantity
40:06 Outro
Episode resources:
💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.
📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.
👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.
👋 Ask a question or find Philip Pape on Instagram