In this episode of the Everyday Strength Podcast, Anthony breaks down what actually happens in the body and brain after a single poor night of sleep. Instead of treating sleep deprivation as all or nothing, this episode examines the acute, measurable effects that even one short night can have on strength, endurance, hormones, coordination, and decision-making. You’ll learn how sleep loss alters testosterone, growth hormone, cortisol, and glycogen resynthesis, and how to modify training and recovery to limit damage and rebound faster.

Read the full episode notes at ⁠⁠hagelestrength.com⁠⁠

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Timestamps:

(00:00) Intro: how bad is one night of sleep

(01:15) What happens physiologically during acute sleep deprivation

(03:00) Hormonal disruption and recovery breakdown

(04:45) Reaction time, coordination, and cognitive performance

(06:00) Effects of sleep loss on strength and endurance

(08:30) How to modify training when sleep deprived

(11:00) Creatine and cognitive protection during sleep loss

(14:00) Caffeine, naps, and recovery tools

(16:30) Sleep hygiene and recovery habits

(19:00) Final takeaways and key lessons

Referenced Resources:

Walker, M. (2017). Why We Sleep. Scribner. https://www.simonandschuster.com

⁠Disclaimers & Disclosures⁠

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