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In talks around sleep hygiene, exercise can be a tough one to pin down. Most voices in our tribe fall in the "train hard, sleep hard" camp, but that's tough to reconcile with the well known fact that exercise gives you an energy boost. How can that possibly be helpful for sleep? This open access paper in Nature brings a bit of an evidence based perspective via analysis of nearly 15,000 folks across a one year time span. From the publication: "Our results suggest evening exercise—particularly involving high exercise strain—may disrupt subsequent sleep and nocturnal autonomic function. Individuals aiming to improve sleep health may benefit from concluding exercise at least 4 hours before sleep onset or electing lighter strain exercises within this window.". The paper further discusses how high intensity exercise might disrupt quality and timing of sleep. So, get it in, but get it in early!  Leota, J., Presby, D.M., Le, F. et al. Dose-response relationship between evening exercise and sleep. Nat Commun 16, 3297 (2025). https://doi.org/10.1038/s41467-025-58271-x
protein content. Critical to the body's scaffolding system, collagen provides the strength and flexibility needed by our bones, joints, tendons, and cartilage. Likewise, collagen supports skin integrity by helping maintain its moisture and elasticity. Why is collagen important? Your body’s ability to produce collagen decreases by about 1% every year. For most people, collagen production begins to decline in your 20s, which can impact the health of your skin, joints, and hair over time. When you ingest collagen peptides, they help stimulate fibroblasts in your skin, which trigger the production of collagen, elastin, and hyaluronic acid. How does collagen work? In the diet, collagen supplementation helps provide the body with key amino acids that act as the building blocks for collagen production. Collagen peptides also appear to have bioactive capabilities, which may trigger the synthesis of new collagen fibers, further supporting the structure of skin, bone, and joint tissue. What does this mean for us? As we place extra strain on our tissue with increased training levels, adding collagen to our diet helps our bodies repair the damage, become stronger, and feel better. How much should I take? Start with 2 TBS a day. As you get accoustomed to it, increase to 4 TBS to address pain and increased activity. For clients who are participating in heavy workouts, aim for 6 TBS a day. For clients who are working very hard, over 2 hours a day, or participating in 2-a-days aim for up to 8 TBS a day. If counting your macros, account for the collagen protein intake. Check your physician to see if collagen supplementation is safe for you. Sources:
https://greatlakeswellness.com/blogs/news/collagen-101 https://www.vitalproteins.com/blogs/stay-vital/benefits-of-collagen |
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