Physique Development Podcast

The GREATEST—LEGAL—Performance-Enhancing Drug You Are Probably Neglecting (the complete guide to getting your best night's sleep) | PD Podcast Ep.97

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Episode notes

Today we are discussing the greatest, LEGAL, performance-enhancing drug—and that's not clickbait.

Listen in as Sue and Alex talk about some things happening personally in their lives, but also the value of sleep and ways you can improve your sleep. As you know, here at PD we live by the motto, "sleep is for the elite." So, let's get into how you can get the best sleep of your life and continue to recover properly while you catch your ZZZs.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.


(0:00) Intro—Catching up with Sue & Alex

(4:41) Introducing today's topic

(6:37) Things sleep affects

(14:50) Best ways to improve sleep

(16:22) Routine

(22:33) Winding down before bed

(30:40) Caffeine

(36:16) Environment

(42:15) Darkness & light exposure

(49:56) Training & nutrition

(58:59) Supplements

(01:07:09) Some final tips

(01:13:34) Wrap-up

Products Mentioned:

Sage Sleep (pillows) -

Cort-Eaze (use code BUSH) -

Legion Lunar (rutaecarpine supplement - use code SUE) -


Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light (Scientific Reports) -

Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults (PLOS Biology) -

Meal Timing Regulates the Human Circadian System (Current Biology) -


Why We Sleep: Unlocking the Power of Sleep and Dreams -

Breath: The New Science of a Lost Art -

Have questions for future episodes or have a topic you'd like us to cover? Submit them here -

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Coach Alex -

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Coach Sue -

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Produced by: David Margittai | In Post Media


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