Dr. Major Allison Brager is a neuroscientist, a two-time CrossFit Games athlete, and one of the military’s leading experts on sleep and circadian biology. In this episode, host Denise Thomas and co-host Jocelyn Rylee dig in to what happens in the body during sleep, how your chronotype affects your performance, and the importance of sleep for recovery.

They also unpack strategic caffeine dosing, sleep myths, and the direct impact sleep has on your hormones, recovery, mood, and even long-term health risks. Whether you’re training hard or just trying to function better day-to-day, this conversation will change how you think about rest.

Topics Included

  • What actually happens when we sleep
  • Chronotypes, circadian rhythms, and ideal training times
  • Sleep banking, shift work, and real-world application
  • How sleep affects hormones, mood, and injury risk
  • The impact of caffeine, alcohol, and blue light
  • Strategies for better sleep: environment, timing, and habits

Resources Mentioned

  • Dr. Brager’s book: “Meathead: Unraveling the Athletic Brain”
  • Power Monkey Camp
  • CrossFit Open
  • Cognitive Behavioral Therapy for Insomnia
  • Morningness-Eveningness Questionnaire
  • National Sleep Foundation

Community Highlight

Jeff Winchester is a middle school counselor just outside of San Diego, California. In 2024, he launched CrossFit La Presa — a nonprofit school affiliate created with full support from his district and school leadership.

La Presa Middle School serves a largely underserved community, where many students face challenges outside the classroom. For Jeff, this program isn’t just about fitness — it’s about offering strength, structure, and connection to kids who need it most.

The results are powerful: students are gaining confidence, teachers are rediscovering their health, and kids who once stayed on the sidelines are now trying out for sports. Jeff says launching CrossFit La Presa has been one of the most meaningful moments of his 15-year career in education.⠀

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