Brought to you by Momentous high-quality supplements, Nordic Naturals Ultimate Omega fish oil, and AG1 all-in-one nutritional supplement.
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!
Resources from this episode: https://tim.blog/2024/01/17/andy-galpin/
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[00:00] Start
[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.
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