In this conversation with Dr. Allison Brager, military sleep researcher and human performance expert, we explore the science of sleep optimization.

Dr. Brager debunks common sleep misconceptions, explains gender differences in sleep patterns, and shares practical strategies for maintaining sleep quality while traveling.

Whether you're a competitive athlete or someone looking to just get some good sleep (!), this episode offers evidence-based insights that can transform your approach to rest and recovery.

Key Takeaways

1. Sleep Misconceptions: The biggest mistake people make is obsessing over perfect sleep ( called"orthosomnia" — when our bodies have built-in compensation systems for occasional poor sleep nights [00:05:00]
2. Gender Differences: Women are typically more efficient sleepers and better at handling sleep deprivation than men due to evolutionary adaptations related to motherhood [00:15:30]
3. First Night Effect: When sleeping in a new environment, our brains naturally maintain partial wakefulness (unihemispheric sleep) as a protective mechanism [00:25:00]
4. Travel Strategies: Bringing familiar items like pillows and maintaining consistent routines can significantly improve sleep quality [00:28:45]
5. Simple Effective Sleep Practices: For example: taking a hot shower before bed helps lower core body temperature, promoting sleepiness and better sleep quality [00:30:45]
6. Wearable Technology: Focus on comparing your metrics to your own baseline rather than comparing to others, especially don't compare against those in different age groups [00:45:00]

Dr. Allison Brager is a renowned military sleep researcher with expertise in human performance optimization. As the Army's sleep expert, she has conducted extensive research on sleep science while maintaining her own athletic career. Dr. Brager is also the author of "Meathead: Unraveling the Athletic Brain" and brings practical insights from both her scientific background and personal experience as a competitive athlete.

Links and Resources

1. Dr. Allison Brager on Instagram: @docjockzzz
2. Book: "Meathead: Unraveling the Athletic Brain" by Dr. Allison Brager
3. SciPrac Solutions

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In this special episode, your Feisty Women's Performance podcast host Dr. Erin Ayala brings together a group of experts on mental health to talk about the science and psychology of stress and collective trauma.

Along with being a sports psychologist & therapist in her own right, Erin also lives in Minneapolis, Minnesota — which has been at the center of the news over the last month since it became the target of the largest immigration enforcement action to date in the U.S. Thousands of federal agents have patrolled the streets and detained residents, and, over this past weekend, shot and killed a second bystander — leading to hundreds of thousands of people protesting in Minneapolis and around the country.

In this tense environment, how do we show up as athletes, as members of our community, as our best and healthiest selves?

Join Dr. Tess Kilwein, Dr. Quincy Guinadi, and Christine Bright as they discuss how these experiences shape mental health and performance, and how you can respond to stress and trauma — whether you're going through it right now with the news or you're dealing with your challenges.

Key Takeaways:

• What is collective trauma? Learn how collective trauma impacts communities and individuals, and why this understanding is crucial for athletes and coaches.

• Recognize that intentional rest in times of stress can be essential for long-term sustainability.

• Know that movement and sport can be powerful tools in community healing.

• Get tips on how to navigate the complexities of wanting to help without feeling performative or overwhelmed, and how to effectively engage in difficult conversations without shame or guilt.

Don't be perfect. Be brave.

Guest Introductions:

• Dr. Tess Kilwein: A board-certified clinical, health, and sport psychologist with expertise in mental performance and athlete wellness.

• Dr. Quincy Guinadi: A postdoctoral resident specializing in identity, mental health, and the experiences of marginalized communities.

• Christine Bright: Lead consultant at the Center for Healing and Justice through Sport, focusing on trauma-informed coaching and community support.

Resources Mentioned:

• Center for Healing and Justice through Sport

• Nothing Heals like Sport Playbook

• "What Happened to You" by Dr. Bruce Perry and Oprah

• Beyond Ally by Dr. Maysa Akbar

• Find ways to help at standwithminnesota.com

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We're welcoming registered dietitian Alex Larson to help us dive deep into the critical (and less critical) nutrition trends of coming in 2026.

Alex and your host, Dr. Erin Ayala, discuss the realities of the supplement industry, bust myths surrounding women's sports nutrition, and explore evidence-based nutrition strategies to enhance your performance.

Key Takeaways

1. What supplements should you really be taking? Learn how to evaluate supplements critically and determine which ones really matter.
2. Creatine benefits: The latest research on creatine, particularly its effects on female athletes and why it's worth considering.
3. How women can effectively implement high-carb fueling strategies for running, biking, and getting the most out of themselves.
4. GLP-1s: What should you know about the rise of GLP-1 weight loss medications and their implications for active women.
5. Fiber Maxing: Is this the craziest nutrition trend hitting the internet!

Alex Larson is a registered dietitian and founder of Alex Larson Nutrition. With a focus on practical nutrition strategies for athletes, Alex empowers her clients to achieve their goals while maintaining a balanced lifestyle.

Resources mentioned:

1. Alex Larson Nutrition: alexlarsonnutrition.com
2. Endurance Eats Podcast: Listen Here

If you found value in today’s episode, please subscribe and leave a review! Your feedback helps us reach more women who are eager to elevate their performance. Join our community and stay connected for more evidence-based nutrition conversations!

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