February 25, 2024
Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 (#716)


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“When you measure physiology, you always need to understand symptomology. You’re working with humans, you’re not working with blood markers, and this is always the case.”

— Dr. Andy Galpin

Andy Galpin (@DrAndyGalpin) is a tenured, full professor at California State University, Fullerton, where he is also co-director of the Center for Sport Performance and founder/director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a human performance scientist with a PhD in human bioenergetics and more than 100 peer-reviewed publications and presentations.

This year, Andy is teaming up with Huberman Lab to launch a podcast of his own, called Perform with Dr. Andy Galpin.

Dr. Galpin has worked with elite athletes (including All-Stars, All-Pros, and MVPs; Cy Young and Major winners; Olympic Gold medalists; and World titlists and contenders) across the UFC, MLB, NBA, PGA, NFL, Olympics, boxing, military/special forces, and more.

He is also a co-founder of BioMolecular Athlete, Vitality Blueprint, Absolute Rest, and RAPID Health & Performance.

Please enjoy!

Listen to the episode on Apple Podcasts, Spotify, Overcast, Podcast Addict, Pocket Casts, Castbox, Google Podcasts, Amazon Music, or on your favorite podcast platform. You can watch the interview on YouTube here.

Brought to you by Momentous high-quality supplements, Nordic Naturals Ultimate Omega fish oil, and AG1 all-in-one nutritional supplement.

The transcript of this episode can be found here. Transcripts of all episodes can be found here.

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#716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024

This episode is brought to you by Nordic Naturals, the #1-selling fish-oil brand in the US! More than 80% of Americans don’t get enough omega-3 fats from their diet. That is a problem because the body can’t produce omega-3s, an important nutrient for cell structure and function. Nordic Naturals solves that problem with their doctor-recommended Ultimate Omega fish-oil formula for heart health, brain function, immune support, and more. Ultimate Omega is made exclusively from 100% wild-caught sardines and anchovies. It’s incredibly pure and fresh with no fishy aftertaste. All Nordic Naturals’ fish-oil products are offered in the triglyceride molecular form—the form naturally found in fish, and the form your body most easily absorbs.

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This episode is brought to you by AG1! I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG1 further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. 

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This episode is also brought to you by Momentous high-quality supplements! Momentous offers high-quality supplements and products across a broad spectrum of categories, and I’ve been testing their products for months now. I’ve been using their magnesium threonate, apigenin, and L-theanine daily, all of which have helped me improve the onset, quality, and duration of my sleep. I’ve also been using Momentous creatine, and while it certainly helps physical performance, including poundage or wattage in sports, I use it primarily for mental performance (short-term memory, etc.).

Their products are third-party tested (Informed-Sport and/or NSF certified), so you can trust that what is on the label is in the bottle and nothing else. If you want to try Momentous for yourself, you can use code Tim for 20% off your one-time purchase at LiveMomentous.com/TimAnd not to worry, my non-US friends, Momentous ships internationally and has you covered. 

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Want to hear an episode with Andy’s podcasting collaborator? Listen to my most recent conversation with Dr. Andrew Huberman, in which we discussed the neurological processes of cultivating the physique, why a strong neck is more than just an appealing aesthetic, Nordic curls for boys and girls, why men need estrogen, the highs and lows of self-pleasure in the modern era, clinical psychedelic experiences, the consequences of having more than two drinks a week, and much more.

What was your favorite quote or lesson from this episode? Please let me know in the comments.

SELECTED LINKS FROM THE EPISODE

  • Connect with Dr. Andy Galpin:

Podcast | Website | Twitter | Instagram | YouTube

Sample Program from Andy:

  • Pick 4 exercises
    • Lower Body Hinge or Pull (same thing): Romanian Deadlift, Good Morning Deadlift, Hamstring Curl
    • Lower Body Squat or Press: Leg Press, Front Squat, Step-Up, or Split Squat
    • Upper Pull: Bent Row, Pulldown, Pullup, Pullover
    • Upper Press: Pushup, Incline Press, Overhead Press, Pec Fly
    • Do low-volume, high-quality, heavy.
      • e.g., 2–5 sets of 2–5 reps. 
    • Rotate these each day, but not from week to week.
      • Keep that consistent for 6–10 weeks before changing. 
  • Pick another 1–3 exercises to add to this if you have a specific deficiency, weakness, or area you want to improve (size or strength). 
    • Do medium volume, focusing on having the right muscles contract in the right way and not using other muscles.
      • E.g., 1–2 sets of 10–20 reps.
  • Frequency: 2–3x a week. Optimal is 3x.
  • Volume: Low
  • Intensity: Moderate/High
  • Length: <40 min. 
  • Rest: Take the time needed to recover in between reps and sets, but don’t drag it out either. No need to be pushing a high heart rate, but don’t waste time either. Feel free to superset. 

Misc: ALWAYS invest 10 min into a very high-quality warm-up that includes specific movements that prepare you for the exercise of the day. Pick a combination of single-joint and multi-joint exercises. Pick exercises in multiple ‘planes’ (front, side, and don’t forget about rotation!)

Sample Program:

Day 1:

Day 2:

Day 3:

Supplements for Endurance Training:

Micronutrient Tests:

Sweat Tests:

Further Episode Links:

  • Perform with Dr. Andy Galpin | Spotify
  • Maximizing Human Performance | BioMolecular Athlete
  • Premium Performance Bloodwork | Vitality Blueprint
  • Optimizing Sleep for Athletes and High Performers | Absolute Rest
  • Unlock Your True Physiological Potential | RAPID Health Optimization
  • Center for Sport Performace | CSUF
  • Biochemistry and Molecular Exercise Physiology Laboratory | CSUF
  • The Relationship Between Allergic Disease and Sexual Dysfunction: A Scoping Review | International Archives of Allergy and Immunology
  • Resolution of Seasonal Allergies By Testosterone Replacement Therapy In a Hypogonadal Male Patient: A Case Report | AACE Clinical Case Reports
  • What Is the Best Sleeping Position? | Mayo Clinic News Network
  • ApneaShield Sleep Position Trainer | Amazon
  • Eric Cressey, Cressey Sports Performance — Tactical Deep Dive on Back Pain, Movement Diagnosis, Training Principles, Developing Mobility, Building Power, Fascial Manipulation, and Rules for Athletes | The Tim Ferriss Show #675
  • Kinesthetic Awareness and Proprioception: Where Are You? | Core Walking
  • Bilateral to Unilateral Stance | Functional Evaluation of Stance Stabilization
  • Assault AirBike | Rogue Fitness
  • Dr. Kelly Starrett — The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your Balance, and More | The Tim Ferriss Show #664
  • Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim’s Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More | The Tim Ferriss Show #685
  • Meloxicam | Drugs.com
  • DEXA Scan (DXA): Bone Density Test, What Is It and How It’s Done | Cleveland Clinic
  • How Does Altitude Affect the Body and Why Does It Affect People Differently? | The Conversation
  • What Is a Normal Respiratory Rate for Your Age? | Medical News Today
  • How to Measure Your Respiratory Rate | Mayo Clinic
  • Functions of the Autonomic Nervous System | Boundless Anatomy and Physiology
  • Sympathetic Nervous System | Physiopedia
  • The Parasympathetic Nervous System Explained | Healthline
  • Breathwork: CO2 Tolerance Test | EverAthlete
  • Hypocapnia | Wikipedia
  • Metabolic Acidosis | National Kidney Foundation
  • My Horrible Night in Polysomnography (Sleep Study) | The Uninspired Mom
  • The Human Ventilatory Response to Stress: Rate or Depth? | The Journal of Physiology
  • HRV Biofeedback Training | Dr. Leah Lagos
  • What Is Allostatic Load? | Verywell Mind
  • The Heart Rate Method for Estimating Metabolic Rate: Review and Recommendations | Comparative Biochemistry & Physiology
  • Skill of Stress | SH//FT
  • The Biology of Calm: How Downregulation Promotes Well-Being | GoodTherapy
  • Box Breathing Techniques and Benefits | Healthline
  • The Heel Drop Test | Advanced Physical Therapy Education Institute
  • Pilates: What It Is and Health Benefits | Cleveland Clinic
  • Dr. Stefi Cohen — 25 World Records, Power Training, Deadlifting 4.4x Bodyweight, Sports Psychology, Overcoming Pain, and More | The Tim Ferriss Show #491
  • McGill Big Four Exercises | Chicago Chiropractic and Sports Medicine
  • McGill Curl Up | Zack Henderson
  • McGill Side Plank | Performance and Wellness Chiropractic
  • McGill Bird Dog | Power Athlete
  • McGill Ab Brace | Ryan Hollien
  • Quadratus Lumborum | Physiopedia
  • The “Joker” of Low Back Pain | Myotherapy and Movement Clinic
  • Benefits of Sleep Extension on Sustained Attention and Sleep Pressure Before and During Total Sleep Deprivation and Recovery | Sleep
  • How Do Sleep Debt and Sleep Banking Relate to Missed Sleep? | Priority Physicians
  • The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players | Sleep
  • How Much Deep Sleep Do You Need? | Sleep Foundation
  • The Most Accurate Smart Ring | Oura Ring
  • What is Orthosomnia? | Sleep Foundation
  • Andy Galpin Explains How to Optimize Your Sleep to Maximize Performance | Muscle & Fitness
  • What to Know About ‘Non-Sleep Deep Rest,’ the Technique Google CEO Sundar Pichai Uses to Meditate | SELF
  • #NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman | Virtusan App
  • What Is Yoga Nidra? | Cleveland Clinic
  • Sleep and Caffeine: Benefits and Risks | Sleep Education
  • Sleep & Caffeine: Part 1 | The Matt Walker Podcast
  • Sleep & Caffeine: Part 2 | The Matt Walker Podcast
  • NASA Experiment with Spiders & Mind-Altering Drugs | Mirage News
  • The Easy Way to Quit Caffeine: Live a Healthier, Happier Life by Allen Carr | Amazon
  • Adenosine and Sleep: Understanding Your Sleep Drive | Sleep Foundation
  • A Lift Golfers Can Get With Their Eyes Closed | The New York Times
  • The Circadian Advantage: How Sleep Patterns Benefit Certain NFL Teams | Deadspin
  • Late Game Times and Heavy Travel Strike Out the Pros & Their Fans | Society for Research on Biological Rhythms
  • Optimizing Hydration for Athletes Part 1: 55 Min Phys | Andy Galpin
  • Optimizing Hydration for Athletes Part 2: 55 Min Phys | Andy Galpin
  • What Is the 3-2-1 Rule, and How Can It Improve Your Sleep Quality? | Unplugged
  • Albumin Blood Test: What It Is, Purpose, Procedure, and Results | Cleveland Clinic
  • Jury Rules Against Radio Station After Water-Drinking Contest Kills California Mom | ABC News
  • Seven Ways to Stay Hydrated (That Don’t Involve Drinking Water) | Med Express
  • Sleep & Alcohol: Part 1 | The Matt Walker Podcast
  • Sleep & Alcohol: Part 2 | The Matt Walker Podcast
  • When is the Best Time to Use a Sauna? | Sleep Advisor
  • Sauna Timing & Hydration: Maximize Sleep & Health Benefits | Andrew Huberman
  • Paleo-Keto Friendly Hydration | LMNT
  • Sweat Testing 101 | Triathlete
  • Can Saunas Help with Weight Loss? | Healthline
  • Three Steps to Optimizing Hydration: 25 Min Phys | Andy Galpin
  • Hydration for Athletes: Should You Drink Sports Drinks with Glucose? | Peter Attia
  • “Nutrients” — What the Hell Does That Even Mean?: 25 Min Phys | Andy Galpin
  • Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series
  • Micronutrients | World Health Organization
  • Wonks Pixy Sticks | Amazon
  • UCAN Energy Bars | Amazon
  • The Healthiest Red Meat on the Planet | Maui Nui Venison
  • Tim Ferriss’ Favorite Supplements | Momentous
  • New Research Debunks the 20 Gram Protein Intake Limit | Men’s Health
  • The Anabolic Response to Protein Ingestion during Recovery from Exercise Has No Upper Limit in Magnitude and Duration in Vivo in Humans | Cell Reports Medicine
  • Anabolic Resistance of Muscle Protein Synthesis with Aging | Exercise and Sport Sciences Reviews
  • How Much Fat, Protein, and Carbs To Eat?: 5 Min Phys | Andy Galpin
  • What Does It Mean to Have Low Sex Hormone-Binding Globulin (SHBG) Levels? | Healthline
  • Salt 101: Why You Need It, How Much Is Too Much, and How to Cut Back | Everyday Health
  • Phytonutrients: Paint Your Plate with the Colors of the Rainbow | Harvard Health
  • 10 Health and Performance Benefits of Creatine | Healthline
  • Heads Up: Review Supports Creatine Supplementation for Brain Health | Nutra Ingredients
  • Vitamin D Benefits | Healthline
  • What Are Omega-3 Fatty Acids? | Healthline
  • 12 Proven Health Benefits of Ashwagandha | Healthline
  • Seven Proven Health Benefits of Rhodiola Rosea | Healthline
  • L-Arginine Benefits, Dosage, Side Effects, and More | Healthline
  • Dr. George Brooks on Lactate Shuttle Theory, Relevance for Traumatic Brain Injury, & More | Found My Fitness
  • Lactate Supplements: Performance Enhancers or Chancers? | Sports Performance Bulletin
  • Cori Cycle | Wikipedia
  • Baking Soda: The Performance Supplement You Are Missing | Breaking Muscle
  • Pros and Cons of Mixing Creatine and Caffeine | Healthline
  • The Three Stages Of Altitude Acclimatization: How to Acclimate to Altitude Properly | Marathon Handbook
  • Three High-Altitude Peoples, Three Adaptations to Thin Air | National Geographic
  • Power-to-Weight Ratio | Wikipedia
  • The Elite Cross-Country Skier Provides Unique Insights into Human Exercise Physiology | Scandinavian Journal of Medicine and Science in Sports
  • A Personalized Journey to Inner Peace, Clarity, and Wellness | Transcendental Meditation
  • A Powerful Breathing Exerciser | The O2 Lung Trainer
  • UFC Hall of Famer Bas Rutten on Fundamentals of Real Self-Defense, Savage Fight Stories, How He’s Handled Bullies, Breathing Techniques for Increasing Stamina and Endurance, The Art of Personal Reinvention, and Cultivating the Practice of Prayer | The Tim Ferriss Show #621
  • Effects of High Altitude on Sleep and Respiratory System and Theirs Adaptations – PMC
  • Physiology of Endurance: 5 Min Phys | Andy Galpin
  • The Original Three-to-Five Method for Maximal Gains in Very Little Time | Dragon Door
  • Worst Party Guest You’ve Ever Had? | AskReddit
  • How to Do Eight Different Plyometric Exercises | Healthline
  • Sports Performance Education | Altis
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SHOW NOTES

  • [08:46] Doubling testosterone by changing the path of a morning walk.
  • [12:03] Curing a lifelong sleep disorder in five minutes for under $100.
  • [14:09] Training priority.
  • [26:26] Building Tim 4.0.
  • [31:37] Insights provided by tracking respiratory rate.
  • [38:23] Tracking device options and accuracy.
  • [44:49] Physiology recognizes patterns.
  • [46:33] Physiology is personal.
  • [50:32] Two to seven minutes of quiet darkness.
  • [57:04] Sleep banking/extension.
  • [1:02:54] Options for optimizing sleep quality.
  • [1:12:19] Caffeine and sleep.
  • [1:19:40] Hydration.
  • [1:25:13] Hyperhydrated? Dehydrated? Albumin knows.
  • [1:29:26] Cultivating better hydration habits.
  • [1:35:50] Sweat testing.
  • [1:37:28] Consequences of top-tier sweating in the sauna.
  • [1:45:23] Maximizing electrolyte efficacy.
  • [1:49:56] Nutrition for optimal feeling and performance on the slopes.
  • [1:53:35] Supplementation.
  • [1:56:10] The three Rs of recovery: repair, replenish, and rehydrate.
  • [1:59:20] Getting enough protein.
  • [2:02:23] Getting enough carbs.
  • [2:07:37] Salt and electrolytes.
  • [2:08:11] Fruits and veggies.
  • [2:09:06] Creatine.
  • [2:10:35] Vitamin D and omega-3.
  • [2:11:55] Ashwagandha and rhodiola.
  • [2:17:10] Accelerating acclimation to altitude.
  • [2:22:57] Letting physiology do what it wants to do.
  • [2:24:52] Andy’s current projects and parting thoughts.
  • [2:29:14] Minimizing risk for injury while training on the slopes.
  • [2:45:32] Meditation, breathwork, and Bas Rutten’s O2 Trainer.
  • [2:51:15] Low-volume strength work and high-velocity eccentric control.
  • [2:54:42] Fatigue and recovery.
  • [2:56:29] Global torso.
  • [2:57:53] Leg training.
  • [2:59:14] A holistic approach to movement.
  • [2:59:58] The three-to-five method.
  • [3:01:07] What a week of full training might look like.

MORE DR. ANDY GALPIN QUOTES FROM THE INTERVIEW

“Physiology recognizes patterns.”
— Dr. Andy Galpin

“When you measure physiology, you always need to understand symptomology. You’re working with humans; you’re not working with blood markers, and this is always the case.”
— Dr. Andy Galpin

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“You’d be stunned how many movement dysfunctions and mobility restrictions and things that I’ve seen on people. … They just don’t even know that their foot’s pointed to the right or that their shoulder’s in the wrong spot. They have no idea not only where they’re supposed to be, but they don’t even have the awareness of where they actually are.”
— Dr. Andy Galpin

“Your body really knows where it wants to go, for the most part. Don’t sabotage it, but then don’t have too much control of the wheel, either.”
— Dr. Andy Galpin

PEOPLE MENTIONED

The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for “Best of Apple Podcasts” three times, it is often the #1 interview podcast across all of Apple Podcasts, and it’s been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.