7 Sleep Quality Metrics You NEED to Track for Faster Gains and Fat Loss (Root Cause Analysis) | Ep 243

Join Physique University — Your wearable says you got 8 hours of sleep, but you're still waking up exhausted. Your sleep efficiency looks good, but your energy levels tell a different story. Learn the 7 key sleep metrics that actually matter for muscle gains and fat loss, plus how to use Root Cause Analysis , an engineering method that reveals the true sources of poor sleep quality hiding beneath your data. Whether you're dealing with low energy, poor recovery, or sleep numbers that don't match how you feel, this episode gives you a systematic approach to optimize your sleep for better results in the gym. A special thank you to Aubrey from Wits & Weights Physique University who inspired this episode with her questions about sleep quality metrics! Main Takeaways: The 7 essential sleep metrics and their target ranges for optimal recovery A simple but powerful technique to uncover your hidden sleep disruptors Why going to the gym at THIS time of day might be your secret weapon for better sleep How to test solutions for better sleep based on your personal metrics Episode Mentioned About 5 Why's Technique: Thin vs. Happy (Finding Your True WHY for Your Physique Goals) Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram