Sleep Science for Runners: Todd Anderson on Sleep Debt, Mouth Taping, and Marathon Performance — Plus the CO2 Tolerance You Build While Asleep That Changes Performance

<p>You can&#39;t out-tough sleep.</p><p><br></p><p>That&#39;s Todd Anderson&#39;s whole argument, and he makes it as a guy who tried. A walk-on fullback at Michigan State who signed with the Rams of the NFL in 2012, Todd spent a decade in strength and conditioning before deciding the highest-leverage hour of an athlete&#39;s day is the one they spend unconsciously. </p><p><br></p><p>He&#39;s now co-founder and CEO of Dream Performance &amp; Recovery and is working toward a PhD in sleep psychology.</p><p><br></p><p>Dominic caught him marathon mid-buildup—Todd&#39;s training for Chicago, Dominic for Columbus—and the conversation goes deep on why runners are the worst offenders. Perceived exertion and pain tolerance are among the first things to degrade when you&#39;re underslept, so chronic short sleep doesn&#39;t just cap your ceiling, it makes every mile hurt more. Todd&#39;s comparison: it&#39;s like training every day in 100-degree heat.</p><p><br></p><p>They get into the seven-hour floor and where that number actually comes from, the 2024 lab studies where unrestricted sleepers settled at eight and a half hours, and how to tell whether you&#39;re carrying sleep debt. Todd breaks down the mechanics of nasal breathing—nitric oxide, CO2 tolerance, and why the strips may do more for you asleep than on the run—plus why 80% of people have a deviated septum and don&#39;t know it.</p><p><br></p><p>Also, why screen damage is dose-dependent; what you watch matters as much as the light; Todd&#39;s hypothesis that marathon records would fall faster in the afternoon; and how long he thinks Dominic would survive in a 230-degree sauna.</p><p><br></p><p>Tap into the Todd Anderson Special. </p><p><br></p><p>If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it.</p><p><br></p><p>S H O W  N O T E S   </p><p><br></p><p>-The Run Down By The Running Effect (our new newsletter!): <a href="https://tinyurl.com/mr36s9rs" target="_blank">https://tinyurl.com/mr36s9rs</a></p><p><br></p><p>-Our Website: <a href="https://therunningeffect.run/" target="_blank">https://therunningeffect.run</a></p><p><br></p><p>-THE PODCAST ON YOUTUBE: </p><p><a href="https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ" target="_blank">https://www.youtube.com/channel/UClLcLIDAqmJBTHeyWJx_wFQ</a></p><p><br></p><p>-My Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠<a href="https://www.instagram.com/therunningeffect/?hl=en%E2%81%A0%E2%81%A0%E2%81%A0%E2%81%A0%E2%81%A0%E2%81%A0" target="_blank">https://www.instagram.com/therunningeffect/?hl=en⁠⁠⁠⁠⁠⁠</a></p><p><br></p><p>-Take our podcast survey: <a href="https://tinyurl.com/3ua62ffz" target="_blank">https://tinyurl.com/3ua62ffz</a></p><p><br></p><p>Behind the scenes of The Running Effect: <a href="https://youtube.com/@dominicschlueter?si=PM9FjPc92eFUFEZ" target="_blank">https://youtube.com/@dominicschlueter?si=PM9FjPc92eFUFEZ</a></p><p><br></p><p>LuminaryThreads: luminarythreads.shop</p><p><br></p><p>$20 off your next Attuned scan: https://attuned.health/discount/TRE20?ref=TRE20</p><p><br></p><p><strong>Personal &amp; Coaching Site</strong>:<a href="https://www.toddanderson42.com/" target="_blank"> ToddAnderson42.com</a> </p><p><br></p><p><strong>Company Store</strong>:<a href="https://dreamrecovery.io/pages/the-best-mouth-tape-new" target="_blank"> DreamRecovery.io</a> </p><p><br></p><p><strong>Instagram</strong>:<a href="https://www.instagram.com/toddanderson42_/?hl=en" target="_blank"> @toddanderson42</a></p>