#716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024
The Tim Ferriss Show
Optimizing Nutrition for Recovery
This chapter explores the critical role of protein and carbohydrate intake in muscle recovery, particularly for older individuals. The discussion emphasizes a flexible approach to nutrition, highlighting the importance of adequate protein and carbohydrate levels for enhancing performance and recovery. Additionally, it addresses the use of supplements to support overall health and performance, stressing the need for quality control in herbal products.
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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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.
Right now, you’ll get a 1-year supply of Vitamin D free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit DrinkAG1.com/Tim to claim this special offer today and receive your 1-year supply of Vitamin D (and 5 free AG1 travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive daily, foundational nutrition supplement that supports whole-body health.
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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/Tim. And not to worry, my non-US friends, Momentous ships internationally and has you covered.
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This episode is also 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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[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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