What should you actually do when you’re chronically sleep deprived?

If you’re a parent, shift worker, insomniac, or coach people who are, you’ve probably asked yourself whether training is helping or harming you.

In this episode, I dive into the research on acute and chronic sleep restriction and its effects on:

• Cognitive performance
• Strength and endurance
• Hormonal signalling (testosterone, AMPK, mTOR)
• Mood and perceived health
• Recovery and long-term adaptation

We examine a 2025 systematic review and meta-analysis of 45 experimental studies (from 18,127 initially identified papers) looking at sleep deprivation and performance. We unpack one of the longest chronic sleep restriction protocols to date (6 weeks of restricted weekday sleep with weekend “recovery”), and what that tells us about cumulative sleep debt.

We also explore:

• Why early waking may impair cognition differently than going to bed late
• Whether moderate aerobic exercise can offset some cognitive effects of sleep loss
• What experimental data show about testosterone under sleep restriction
• Why resistance training under chronic sleep deprivation may require adjustment
• The difference between narrative reviews and higher-quality meta-analytic evidence

Essentially, we look at how to train intelligently when sleep is broken, short, or unpredictable, and what the science can (and cannot) tell us right now.

Main Reference

Systematic Review & Performance Effects

• [2025 Systematic Review & Meta-Analysis on Sleep Deprivation and Performance – 45 Experimental Studies]

Chronic Sleep Restriction with Weekend Recovery

• Smith et al. (2021). Chronic sleep restriction during a 6-week protocol with weekend recovery and cumulative sleep debt analysis.

In this episode, I explore the bidirectional relationship between the pelvic floor and our psychological state. How stress, anxiety, grief, identity shifts, and prolonged effort can shape pelvic floor tone, and how pelvic floor tension can feed back into how safe and settled we feel in our bodies.

This is not an episode about blaming stress, over-psychologising symptoms, or replacing pelvic floor physiotherapy. It’s an invitation to widen the lens.

We’ll talk about:

• Why pelvic floor exercises don’t always “work”

• How anxiety and low mood can influence muscle tone and recovery (without pathologising)

• What research tells us about pelvic floor outcomes when psychological load is high

• My own postpartum experience of pelvic floor tension, sexual discomfort, constipation, and grief, and what I didn’t realise at the time

• A guided exercise for releasing tension and tightness in the PF.

  
  

If this episode resonates, let it be a prompt to think beyond physiology alone, to seek support, and to work with pelvic floor specialists who understand the whole picture, body, nervous system, and life context.

If you’re looking for a practical, anatomy-driven breakdown of the pelvic floor — without much psychology — this is an excellent companion episode to listen to alongside this one:
https://www.youtube.com/watch?v=xmlwtsJXrc0

A key paper discussed in this episode, exploring the relationship between pelvic floor dysfunction and symptoms of anxiety and depression, and how psychological state may shape response to pelvic floor physiotherapy:
https://doi.org/10.3109/01443615.2013.813913

Helen KeebleHelen’s work is thoughtful, evidence-based, and deeply respectful of the nervous system and lived experience.
https://helenkeeble.com/

Sydney Pelvic ClinicIf you’re based in Sydney, this team is exceptional. They are highly skilled, compassionate, and genuinely holistic in their approach.
https://www.sydneypelvicclinic.com.au/

Abs. Belly fat. Six-packs. Post-baby pouches.

In this episode, we unpack why women feel so conflicted about their bellies; and why that pressure isn’t rooted in biology at all. We dive into culture, pregnancy, the pelvic floor, pressure management, and what your abs actually do, then finish with clear, practical guidance so you can train your core with confidence.

This episode is not anti-aesthetics - in fact, it's more about asking why the aesthetics obsession exists and finding ways to channel it in a healthy way.
Hope you enjoy it as much as I enjoyed researching for it. The historical stuff was my fave.