The Extra Rep Podcast

💪🏽 Optimizing Your Body + Health
📈 Small Tweaks, Big Results
🎧 Episodes dropping weekly on Spotify & YouTube

Join hosts @actionfitnessnutrition and @coachliamcmurphy as they dive into training, nutrition, and lifestyle strategies. With years of coaching and health optimization experience, they share practical tips and proven methods to help you achieve peak performance, feel stronger, and become healthier and more confident.

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The Extra Rep Podcast

Sleep Hacks You Need

August 18, 2025 • The Extra Rep

Josh and Liam dive deep into why sleep is the ultimate performance enhancer — from fat loss and muscle growth to mood, willpower, and immune health. They share practical sleep hacks, supplement insights, and even their own data-backed experiments (like nasal strips) that have improved recovery and daily energy. This episode gives you actionable tools to finally start sleeping smarter, not just longer.

[0:00] Introduction & why sleep impacts everything

[2:34] Sleep, willpower, and how dopamine is reset overnight

[8:29] Sleep & fat loss: hunger hormones, cravings, and diet adherence

[10:28] Sleep & muscle growth: study on body composition and recovery

[14:09]Sleep hacks, supplements, and nasal strip experiment results

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