Muscle for Life with Mike Matthews Ep. #1168: Dr. Andy Galpin on Strength Training for Recreational Athletes
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Sep 25, 2024 
Dr. Andy Galpin, a Kinesiology professor and expert in strength training, discusses how recreational athletes can greatly benefit from weightlifting. He emphasizes that strength training is crucial for injury prevention and improving performance in sports like tennis and golf. Dr. Galpin reveals tips for integrating strength workouts into a busy schedule, enhancing overall health, and correcting posture imbalances. He also offers insights on custom training plans, demonstrating that strength can be a game-changer for athletes of all levels.
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Carbs Before Bed Fixed Mike's Awakenings
- Mike Matthews added 50 g of carbs (~overnight oats) an hour before bed and immediately slept deeper with fewer awakenings.
- The improvement was consistent and reproducible across nights.
Use Data To Fix Sleep Problems
- If you have frequent night awakenings, test blood markers like SHBG and fasting insulin to find dietary causes.
- Try adding ~50 g carbs before bed as a targeted fix if low insulin/high SHBG from long-term low-carb intake appears.
Build Resilient Sleep Then Pare Back
- Use an intensive short-term sleep routine to re-establish healthy sleep patterns, then progressively simplify it.
- Aim to become a resilient sleeper who performs well even after imperfect nights.