{"podcast":{"title":"The Chad Franco Podcast","slug":"the-chad-franco-podcast-6696958","podcast_index_feed_id":6696958,"rss_url":"https://anchor.fm/s/e3e5ff2c/podcast/rss","website_url":"https://podcasters.spotify.com/pod/show/chad-franco","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/38135011/38135011-1735937333645-80d52784c1079.jpg","author":"Chad Franco","episode_count":136,"summary":"Helping you understand how to meet yourself where you’re at and simplify your health and wellness journey. My goal with this podcast is to help simplify all of the conflicting and confusing information circulating the internet today. I’ve been on my own fitness and wellness journey since 1989 and am extremely passionate about helping others become their best selves through health and well-being.","last_synced_at":"2026-07-29T00:17:05.967933+00:00","page_url":"https://stenobird.com/podcast/the-chad-franco-podcast-6696958"},"episode":{"title":"Episode 132: Recovery and Sleep: The Most Overlooked Performance Lever You Have","slug":"episode-132-recovery-and-sleep-the-most-overlooked-performance-lever-you-have","published_at":"2026-06-30T12:00:00+00:00","page_url":"https://stenobird.com/podcast/the-chad-franco-podcast-6696958/episode-132-recovery-and-sleep-the-most-overlooked-performance-lever-you-have","show_page_url":"https://stenobird.com/podcast/the-chad-franco-podcast-6696958","url":"https://podcasters.spotify.com/pod/show/chad-franco/episodes/Episode-132-Recovery-and-Sleep-The-Most-Overlooked-Performance-Lever-You-Have-e3leg95","audio_url":"https://anchor.fm/s/e3e5ff2c/podcast/play/122158821/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-5-29%2F1d54f41d-f0aa-b336-6f6b-09f72fbd1b41.mp3","summary":"In this episode, I dive into Recovery and Sleep — covering the biology of sleep (testosterone, HGH, HRV, cortisol), my own story of unlearning sleep deprivation as a badge of honor, the five thieves of sleep quality, a four-step recovery protocol, and why the stakes of chronic under-recovery get significantly higher after 35. Leaving you with three actionable steps to implement today. Resources Mentioned: Take your free Vitality Score → click here Book a Clarity Call → click here Key Research Referenced: Testosterone reduction from sleep deprivation (Leproult & Van Cauter, 2011 — JAMA) HGH and slow-wave sleep architecture research HRV as autonomic nervous system recovery marker Alcohol and REM sleep suppression research Blue light and melatonin suppression (Harvard Medical School / circadian biology literature)","meta_description":"In this episode, I dive into Recovery and Sleep — covering the biology of sleep (testosterone, HGH, HRV, cortisol), my own story of unlearning sleep depri…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1927,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-chad-franco-podcast-6696958/episodes/episode-132-recovery-and-sleep-the-most-overlooked-performance-lever-you-have/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-chad-franco-podcast-6696958/episode-132-recovery-and-sleep-the-most-overlooked-performance-lever-you-have.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}