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The Tim Ferriss Show
#716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024
Jan 17, 2024
Performance Coach Andy Galpin discusses optimizing sleep, training regimens for specific goals, micronutrient testing, and using respiratory rate as an indicator of stress. They also explore back issues, sleep monitoring, adjusting to time zones, hydration, effects of sauna sessions, optimal nutrition and supplementation, protein intake for recovery, and initiatives Andy is involved in. Additionally, they cover training and injury prevention in skiing, respiratory training benefits, recommended exercises, cautionary movements, shorter rest times, and Tim Ferriss' Five Bullet Friday newsletter.
03:36:08
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Quick takeaways
- Monitoring respiratory rate can provide insights into overall health and stress levels.
- Relaxation techniques can help regulate respiration and manage stress response.
- Implementing deliberate downregulation periods after intense exercise can promote relaxation.
- Maintaining proper hydration is crucial for health and performance, avoiding excessive water intake.
- Caffeine can disrupt sleep quality, be mindful of intake and personal tolerance.
- Regular exercise, balanced intensity, and good sleep hygiene improve sleep quality and overall well-being.
Deep dives
Monitor respiratory rate for insights into overall health
Monitoring respiratory rate, especially overnight, can provide valuable insights into overall health. An elevated respiratory rate (above 15 breaths per minute) may indicate increased stress levels and potential health risks. By tracking respiratory rate, individuals can assess their stress levels and take appropriate actions to mitigate any imbalances. Tools such as fitness trackers or chest straps can assist in measuring respiratory rate.
Reducing respiratory rate through relaxation techniques
Addressing an elevated respiratory rate can be achieved through relaxation techniques. By reducing arousal and external stimuli, individuals can regulate their respiration and manage their stress response. Techniques can include practicing mindfulness, engaging in breathwork exercises, creating periods of quiet and dark, and implementing intentional downregulation practices. These strategies can help individuals recalibrate their autonomic nervous system and bring their respiratory rate back to a more optimal range.
Post-exercise downregulation for respiratory rate management
Following intense exercise or periods of high arousal, implementing a deliberate downregulation period can help manage respiratory rate. This involves integrating calming activities such as breathwork, meditation, or moments of silence and darkness. By intentionally reducing stimulation and allowing for recovery, individuals can modulate their respiratory rate and promote overall relaxation and well-being.
Importance of Hydration and Water Intake
Maintaining proper hydration is crucial for overall health and performance. Excessive hydration, known as hyperhydration, can lead to imbalances in the body's electrolyte levels and potentially serious conditions like hyponatremia. It is essential to strike a balance and avoid excessive water intake, especially before bedtime. Monitoring fluid intake and considering individual sweat rates can help optimize hydration levels and prevent dehydration or hyperhydration.
The Role of Caffeine and its Impact on Sleep
Caffeine is a widely used stimulant that can enhance performance, but it can also have negative effects on sleep. Consuming caffeine, even several hours before bedtime, can disrupt sleep quality and architecture. It is essential to be mindful of caffeine intake and consider reducing or eliminating it, especially in the evening. However, the impact of caffeine on sleep can vary among individuals, and it is important to pay attention to personal tolerance and how it affects sleep patterns.
The Relationship between Exercise and Sleep
Regular exercise is beneficial for overall health, including sleep quality. Engaging in low-intensity exercise and breathwork can help promote relaxation and contribute to improved sleep patterns. However, it is important to balance exercise intensity and timing, as intense exercise close to bedtime can have stimulating effects and disrupt sleep. Integrating exercise, proper breathwork, and good sleep hygiene can help optimize sleep and contribute to overall well-being.
Training decisions and injury avoidance
When it comes to training for high-altitude skiing, Tim's main concern is avoiding injury. He's not aiming for any specific complex ski runs at this time. Given that he's skiing for fun and fitness, Andy suggests focusing on lower body training. Two seasons ago, Tim experienced a knee injury, but it was not severe. To prevent future injuries, Tim has been doing conservative lateral leg training, targeting his lower body and focusing on exercises that strengthen his knees.
Considering Tim's knee injury history
Tim has been fortunate to have had few knee issues in the past. However, two seasons ago, he experienced a knee injury while skiing. After receiving medical attention, it was determined that the injury was not severe. To support Tim's knee health, Andy suggests incorporating exercises that strengthen the knees, such as lateral leg training and other lower body exercises.
Balancing training and injury prevention
For Tim's high-altitude skiing, Andy advises focusing on training that supports injury prevention. This includes exercises that strengthen the lower body, particularly the knees, to ensure stability and reduce the risk of future knee injuries. By incorporating conservative lateral leg training and other lower body exercises, Tim can strike a balance between training and injury prevention, allowing him to enjoy his skiing while staying safe and injury-free.
Training schedule and approach
The speaker discusses a phased training schedule for getting back into skiing with a focus on injury prevention. This includes acclimating to altitude, gradually increasing training sessions with a coach, and incorporating ski touring and race training. Adjunct training methods such as yoga and core exercises are also mentioned.
Strength training and recovery
The speaker emphasizes the importance of strength training for proper movement patterns and injury prevention. They recommend exercises like split squats or single-leg leg press to protect the back and hips. The training program emphasizes low volume, high-quality strength work using the three to five method. Recovery days are also highlighted, with suggestions for down-regulating activities, like yoga and meditation, and optimizing sleep and hydration.
Monday: Technical work and strength training
On Mondays, focus on technical work for skiing and strength training. Choose exercises like step-ups, rear foot elevated split squats, and other lower body extension exercises. For upper body, switch out exercises for variety and include pulling and pressing movements. A warm-up routine should include specific breathing and movement exercises to improve posture and control. Finish with some aerobic plyometrics to desensitize the tissue for landing and loading. Keep the intensity moderate to avoid excessive fatigue.
Tuesday and Thursday: High volume training days
Tuesday and Thursday are high volume training days for skiing. Focus on practicing and repeating your technical ski drills to improve your skills on the slopes. The goal is to accumulate more practice and volume. Lift on these days if desired, but prioritize higher volume exercises for the lower body, like split squats and lunges, to build endurance and strength. Include upper body exercises for balance and core stability.
Wednesday: Active recovery and rest
Wednesday is a day for active recovery and rest. Take a break from intense training and focus on activities that promote recovery, such as mobility work, stretching, and light aerobic exercise. Use this day to listen to your body and address any areas of tightness or imbalance.
Friday and Saturday: Moderate to hard ski days
Friday and Saturday are moderate to hard ski days. These days can include a lift session after skiing to work on technical skills in a fatigued state. Choose exercises that focus on stability and balance, such as lateral lunges or single-leg exercises. In the lift session, perform exercises that target specific weaknesses or imbalances, such as glute medius activation or shoulder stability exercises.
Nutrition and Tracking
Pay attention to your nutrition to support your training and recovery. Ensure you're consuming enough protein and other nutrients to fuel your workouts and promote muscle repair. While tracking every meal may not be necessary, be mindful of your food choices and make sure you're eating enough to meet your energy needs. Consider using a set container or portion sizes to estimate your intake if weighing food isn't practical. Stay hydrated and listen to your body's hunger and fullness cues.
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 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.).
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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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For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.
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Past guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.
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