Punctuation in this List

My list: "I have a spreadsheet detailing upperbody exercises, lowerbody ones, diet restrictions, impact of sleep (and lack of it) on performance, protein intake, pre-game and post-game meals, even exercises not yet tried."

My question is this: How do you punctuate "and lack of it?"

Could it be "… sleep, and lack of it, on?" But then do all those commas call for a semicolon instead?

Could it be no punctuation: "… sleep and lack of it on?"

Or is it fine with just the parentheses?

The only problem I have with that is that, as I understand it, I'm supposed to use parentheses when putting something not very important between them? In this case, "and lack of it" is just as important as the "sleep" part.

And then one last thing: How do I differentiate between "and lack of it" and "or lack of it?" Which should I use?

Thank you all.