http://toddandersonfitness.com/

Todd Anderson, Miami Beach, FL (2026)

04/13/2026

The biggest tip I have for sleep is consistency. And I know that's not the sexy answer, but it's undefeated.

I think people want the hack, right? The supplement, the gadget, the perfect temperature setting. But from a scientific perspective, there is no way to hack your sleep. It doesn't work like that.

You have different sleep cycles that take place at different proportions throughout the night. And your consistency seven days a week is what dictates the quality of all of it. How much deep sleep you get. How much REM you get. How restorative it actually is.

And so when I say seven days a week, I mean seven. Not five good nights and two late weekends. Your body doesn't know it's Saturday, you know? It just knows you broke the pattern.

That's kind of the whole thing with sleep. The boring answer is the right answer. Same time down, same time up. Every single day.

04/09/2026

When I was working with MLB teams at Spring Training, ni****ne and caffeine came up constantly. And what I told them surprised a lot of guys.

Ni****ne clears your system faster than caffeine. But here's the thing, when you go cold turkey at night, your body notices. You're dosing all day and then you fall asleep and your body has none. Around 3 or 4 in the morning, you kind of hit these mini withdrawals. And that's when your sleep gets really choppy.

You're not waking up because of stress or your room or your mattress. It's the ni****ne exiting your system.The same thing happens with caffeine. It stays in your system a long time. Way longer than most people think.I think the move is minimum effective dose, right? What's the least amount that actually gives you a boost? Do you feel it? Do you need it? Or is it just habitual?

These things can be tools. But it's not worth sacrificing your night's sleep for some little boost during the day. Especially over a long season.

Comment SLEEP and I'll send you the full sleep optimization guide.

04/08/2026

Your sleep problem probably isn't a sleep problem.

I think a lot of people are diagnosing themselves with sleep issues when really it has nothing to do with their body's actual ability to sleep. It's what's going on in their life.

Sleep is kind of a giant mirror. When you don't have purpose, you're not around the right people, you don't have good relationships, the first place it shows up is usually sleep. And that makes sense, right? Anxiety naturally rises throughout the day. That's just how the brain works. And sleep happens to be at the end of the day, so you're hitting the pillow at your highest point of anxiety.

Now pair that with not feeling fulfilled and it's kind of a recipe for disaster.
So before you go searching for the next supplement or sleep hack, I think it's worth asking yourself some harder questions. Because sometimes the fix isn't a better routine. It's a better life.

04/07/2026

People are shocked when I say this, but I watch TV with my wife every night.

Those 30 minutes together matter more to me than a few extra minutes of REM sleep.

Sleep is critical.
But community and relationships are the strongest predictors of longevity.

If your routines are pulling you away from the people you love, it’s time to rethink what you’re optimizing for.

04/06/2026

How much sleep do you need? Honestly probably the question I get asked the most.

Seven hours. That's the minimum. And as soon as I say that, everybody's head goes to "okay how do I get seven hours." But I don't know if you guys are familiar with the word minimum, right? Minimum means that's the bad day. That's the floor, not the target.

I think people hear seven hours and they kind of treat it like the goal. It's not. It's the least amount of sleep the data says you need to function optimally. Really, eight is a really good number. That's where you want to be living most nights.

And I get it. Life happens. Kids, work, travel. But if you're consistently hovering at seven and thinking you're good, you're probably running on less than you think. Your body will tell you if you let it.

04/04/2026

Starting anything new feels overwhelming because there’s no momentum yet.

When you’re standing still, the smallest resistance can stop you.
Once you get moving, it’s amazing how much you can push through.

The lesson is simple.
Start first. Confidence comes later.

04/02/2026

I just spent a week talking to MLB teams about sleep. And the question I got more than any other surprised me.

It wasn't about supplements. It wasn't about sleep trackers. Every team wanted to know the same thing: should our guys be napping?

And my answer is always the same. Before we talk about naps, let's talk about your nighttime sleep. That's the golden goose. You have to protect that at all costs.

You need eight hours. You need the full sleep cycles. REM, deep sleep, that's where emotional regulation, memory, reaction time, all of it gets built. A nap can't replicate that, right?

Now if the night sleep is locked in and you're a good napper, then yeah, a 20-minute nap gives you a real cognitive boost. There's data behind it. I even teach teams the caffeine nap. Take caffeine, nap for 20 minutes, and by the time you wake up it's peaking. You kind of get a double hit, one from the sleep, one from the caffeine.

But if napping messes up your night, if it keeps you up or prolongs your sleep onset, skip it. The nap is never worth sacrificing the main thing.

03/31/2026

I use the sauna almost every night, mostly for sleep.

When you heat your body before bed, it forces a rapid cool down afterward.
That temperature drop helps you fall asleep faster and get into deeper sleep cycles.

Sauna, hot tub, even a hot shower can work.
It doesn’t need to be complicated.

03/19/2026

Your morning coffee isn't giving you energy. I need you to hear that again.

Caffeine doesn't create energy. It blocks the signal that tells your brain you're tired. That's a huge difference. You're not adding fuel to the tank, you're just covering up the check engine light.

Here's what most people don't realize. Caffeine has a half life of about 5 to 6 hours. So that 2pm coffee? Half of it is still circulating in your system at 8pm. You're basically telling your brain "don't be tired" right when it needs to start winding down.

I'm not anti caffeine. I drink it every single day. But I front load it. I get my caffeine in early and let my body do what it's supposed to do by the afternoon. That one shift changed my sleep more than any supplement ever did.

Caffeine is a tool. But like any tool, you have to know how to use it or it works against you.

Comment GUIDE for my free sleep guide

03/15/2026

You think you're getting enough sleep. You're probably not. And the data is pretty clear on this one.

Seven hours is the minimum amount of sleep you need to function optimally. The minimum. That means seven should be your worst night. Not your target. Not what you set your alarm for. Seven is the floor. And if you're consistently living on the floor, that's a problem.

The number of people who can actually function on six hours is less than half a percent. I'll say that again. Less than half a percent. That's not a group you want to bet your health on being part of. And the consequences of being wrong aren't a rough morning. They're cardiovascular disease, cognitive decline, and dementia risk that compounds every single year.

Here's a test. Next time you're on vacation or you have nowhere to be, let yourself sleep as long as your body wants. If you wake up and still feel like you could keep going, you're chronically underslept. Your body has been trying to tell you for months. Maybe longer.

There's basically no downside to sleeping a little more than you need. But there's a long list of serious long term consequences from sleeping too little. Brain health. Heart health. Disease risk. It all adds up quietly until it doesn't.
Shoot for eight and a half. Make seven the worst case scenario. Not the plan.

Give your body what it actually needs and stop pretending six and a half is fine. It's not fine. It's a gamble.

Comment GUIDE and I'll send you my free sleep guide.

03/15/2026

Everyone thinks sleeping in a cold room is the move. And they're not wrong. But they're missing the actual point.

It's not about the room temperature. It's about your core temperature. Your body needs to drop one to two degrees to fall asleep. That's the biological trigger. A cold room helps, but it's working from the outside in. The real play is working from the inside out.

30 minutes to two hours before bed, apply heat. Hot shower. Bath. Sauna. Hot tub. Whatever you've got. When you heat your body up, it triggers a cooling response. Your blood vessels dilate. Heat rushes to the surface. And your core temperature starts dropping fast.

That's the part most people skip. They crank the AC to 65, pile on the cooling sheets, spend hundreds on a mattress pad, and wonder why they're still tossing around at midnight. Because the room was never the problem. The trigger was.
Think of it like this. The cold room is the environment. The heat before bed is the ignition. You need both. But if you're only doing one, the heat is going to move the needle way more than the thermostat.

Try it for a week. Hot shower 45 minutes before bed. Room at 67 to 68. See what your sleep score does.

Comment GUIDE and I'll send you my free sleep guide.

Todd Anderson

04/13/2026

04/09/2026

04/08/2026

04/07/2026

04/06/2026

04/04/2026

04/02/2026

03/31/2026

03/19/2026

03/15/2026

03/15/2026

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category