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.

I was so wrong and psychology has demonstrated why and HUMBLED MEEEEE.

If you’ve ever felt like you know what to do for your training but still can’t seem to stick to it, this episode is for you. We explore why education alone doesn’t change behaviour, how uncertainty changes your relationship with your body, and why inconsistency is often a logical response, not a failure.

This episode offers a new way to understand your training struggles and a calmer path back to consistency.

Bring your pen and paper to this episode so we can really make this practical TOGETHER.

Why does everyone in the fitness space seem to be pitting these two against each other?

Why are prominent doctors who specialise in women's health suggesting that pilates isn't enough?

Do you have to give up Pilates to maintain a truly healthy body?

All of this was answered and so much more. I was on a MASSIVE mission to clear up the confusion with this frustrating online debate.

Let's go!

We often talk about exercise helping mental health, but not always why.

In this episode, I unpack a lesser-known system that links movement, emotional regulation, and even sleep–wake rhythms. If your anxiety tends to show up in the body before the thoughts, this one will likely resonate.

Resources:

Hilber, P., Cendelin, J., Le Gall, A., Machado, M.-L., Tuma, J., & Besnard, S. (n.d.). Cooperation of the vestibular and cerebellar networks in anxiety disorders and depression.

Vlassopoulos, E., Mychasiuk, R., & Yamakawa, G. R. (n.d.). Does the brain’s vestibular system contribute to synchronisation of circadian rhythms?

Rajagopalan, A., Jinu, K. V., Sailesh, K. S., Mishra, S., Reddy, U. K., & Mukkadan, J. K. (n.d.). Understanding the links between vestibular and limbic systems regulating emotions.

What’s the optimal amount and type of exercise to improve symptoms of Major Depressive Disorder?

A new Bayesian network meta-analysis may have the most straightforward answer yet. In this episode, I break down a comprehensive review comparing four primary exercise modalities: aerobic, resistance, mind–body, and mixed training, and their impact on clinically diagnosed MDD.

We explore:

• The U-shaped dose–response curve
• The minimum clinically effective dose (~320 MET-min/week)
• The optimal dose (~860 MET-min/week)
• Why mind–body training works at a lower volume
• How METs standardise intensity across exercise types
• How to build an evidence-aligned movement plan when motivation and energy are low

This is a practical, grounded, science-backed guide to using exercise as one part of a broader approach to healing depression.

This episode cuts through the noise and explains why creatine is one of the most effective, well-researched supplements for women, not just for building muscle, but for thinking sharper, recovering faster, and staying steady when life is heavy. We break down the physiology, the misconceptions, and the real-world benefits so you can use creatine with clarity and confidence.

I used one main paper to research all the mechanistic stuff for this episode. It is free to access and it's AMAZING:

Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations — A Narrative Review
Gutiérrez-Hellín J., Del Coso J., Franco-Andrés A., Gamonales J.M., Espada M.C., González-García J., López-Moreno M., Varillas-Delgado D.
Nutrients (2025).PMCID: PMC11723027 | DOI: 10.3390/nu17010095

Then some of the other studies I mentioned can be found here:

1. Single Dose Creatine Improves Cognitive Performance and Induces Changes in Cerebral High-Energy Phosphates During Sleep Deprivation
Gordji-Nejad A., Matusch A., Kleedörfer S., Patel H.J., Drzezga A., Elmenhorst D., Binkofski F., Bauer A.
Scientific Reports (2024).PMCID: PMC10902318 | DOI: 10.1038/s41598-024-54249-9

What it’s aboutA high single dose of creatine helped offset the cognitive decline and metabolic stress caused by sleep deprivation, temporarily boosting brain energy systems and mental performance.

2. Creatine Promotes Endometriosis Progression by Inducing M2 Polarization of Peritoneal Macrophages
Chen S.-M., Liu Y.-K., Ma X.-Q., Wei C.-Y., Li M.-Q., Zhu X.-Y.
Reproduction (2024).
DOI: 10.1530/REP-24-0278 | PMID: 39679878

What it’s aboutThis study found that creatine can shift peritoneal macrophages into an M2, pro-growth state, which may accelerate inflammation, angiogenesis, and lesion development in endometriosis.

3. Effects of Long-Term Low-Dose Dietary Creatine Supplementation in Older Women
Lobo D.M., Tritto A.C., da Silva L.R., de Oliveira P.B., Benatti F.B., Roschel H., Nieß B., Gualano B., Pereira R.M.R.
Experimental Gerontology (2015).
DOI: 10.1016/j.exger.2015.07.012 | PMID: 26192975

What it’s about
A year of very low-dose creatine (1 g/day) was safe but too small a dose to produce measurable changes in bone health, lean mass, or muscle function in postmenopausal women.