Sep 1, 2026

Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com Can better sleep make you a faster runner? Chu Zhu is a sleep expert who's worked with Tour de France winners, Olympic athletes, and elite endurance performers. He's also a runner, swimmer, mountaineer, and founder of Somnus Lab. We dive into one of the most overlooked aspects of performance: sleep, one of the key areas I've been focusing to optimize my health. You'll get a lot out of this one.

Watch the full video on YouTube

Topics covered:

• ​0:00​ — Can better sleep help you run faster?
• 2:00 — Heavenly Heat Saunas sponsorship
• ​3:11​ — Why sleep is an underrated performance tool
• ​5:53​ — Seeing sleep and recovery as training
• ​6:39​ — What happens when athletes don’t sleep enough
• ​9:46​ — Why sleep is a 24-hour process
• ​13:39​ — The biggest levers for improving sleep quality
• ​17:27​ — What an ideal sleep week looks like
• ​19:34​ — How late-night training affects sleep
• ​22:28​ — How better sleep can improve running performance
• ​24:57​ — Floris’ first marathon on very little sleep
• ​25:50​ — Chu’s personal shift in how he views recovery
• ​27:50​ — Why temperature is such a powerful sleep lever
• ​30:43​ — How body temperature changes through the night
• ​32:24​ — Building Somnus Lab and developing sleep cooling mats
• ​35:24​ — Testing cooling mattresses with athletes and users
• ​38:18​ — The future vision for Somnus Lab
• ​40:49​ — Chu’s real-life sleep routine
• ​45:58​ — Naps and sleep cycles strategy
• ​52:04​ — Food timing and its impact on sleep
• ​53:25​ — The one sleep habit every runner should improve
• ​55:46​ — How chronotypes change
• 57:14 — Where to find Chu and Somnus Lab
• ​57:54​ — How to become a stronger, healthier, happier athlete
• ​1:00:10​ — Chu’s future adventure goals
• 1:01:52 — Closing thoughts

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FIND CHU:

► Substack: https://zhuchu.substack.com/

LINKS & TOOLS MENTIONED

► Somnus Lab (get 10% off): https://somnuslab.com

► Somnus Lab Instagram: https://www.instagram.com/somnuslab/

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest

► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 

► Strava: https://www.strava.com/athletes/1329785

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com

We're running Back to Basics 30 right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest