Performance Coach Andy Galpin - Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024
ฝัง
- เผยแพร่เมื่อ 10 พ.ค. 2024
- Brought to you by:
Momentous high-quality supplements livemomentous.com/tim
Nordic Naturals Ultimate Omega fish oil www.nordic.com/products/ultim... (20% off Ultimate Omega with code TIM)
AG1 all-in-one nutritional supplement drinkag1.com/tim
The "Perform with Dr. Andy Galpin" podcast: performpodcast.com/
Andy Galpin on TH-cam: @drandygalpin
Resources from this interview: tim.blog/2024/01/17/andy-galpin/
Selected Supplements:
AG1 all-in-one nutritional supplement drinkag1.com/tim
Momentous high-quality supplements livemomentous.com/tim
Nordic Naturals Ultimate Omega fish oil www.nordic.com/products/ultim... (20% off Ultimate Omega with code TIM)
LMNT Electrolytes: drinklmnt.com/tim
Maui Nui Venison: mauinuivenison.com/tim
UCAN Endurance products: ucan.co/
Creatine: www.livemomentous.com/tim#sec...
Magnesium: www.livemomentous.com/tim#sec...
For the full list, please visit: tim.blog/2024/01/17/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 @hubermanlab 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!
[00:00] Start / Preview
[00:53] Training priority.
[13:39] Building Tim 4.0.
[19:09] Insights provided by tracking respiratory rate.
[26:44] Tracking device options and accuracy.
[32:17] Physiology recognizes patterns.
[34:10] Physiology is personal.
[38:13] Two to seven minutes of quiet darkness.
[45:05] Sleep banking/extension.
[50:54] Options for optimizing sleep quality.
[1:00:55] Caffeine and sleep.
[1:08:34] Hydration.
[1:14:24] Hyperhydrated? Dehydrated? Albumin knows.
[1:19:02] Cultivating better hydration habits.
[1:25:29] Sweat testing.
[1:27:08] Consequences of top-tier sweating in the sauna.
[1:35:18] Maximizing electrolyte efficacy.
[1:39:51] Nutrition for optimal feeling and performance on the slopes.
[1:43:44] Supplementation.
[1:46:14] The three Rs of recovery: repair, replenish, and rehydrate.
[1:49:28] Getting enough protein.
[1:50:30] Getting enough carbs.
[1:57:57] Salt and electrolytes.
[1:58:33] Fruits and veggies.
[1:59:33] Creatine.
[2:01:03] Vitamin D and omega-3.
[2:02:29] Ashwagandha and rhodiola.
[2:07:59] Accelerating acclimation to altitude.
[2:13:58] Letting physiology do what it wants to do.
[2:15:57] Andy’s current projects and parting thoughts.
[2:20:19] Minimizing risk for injury while training on the slopes.
[2:24:09] Meditation, breathwork, and Bas Rutten’s O2 Trainer.
[2:37:27] Low-volume strength work and high-velocity eccentric control.
[2:47:05] Fatigue and recovery.
[2:48:52] Global torso.
[2:50:20] Leg training.
[2:51:43] A holistic approach to movement.
[2:52:28] The three-to-five method.
[2:53:49] What a week of full training might look like.
[03:23:39] Doubling testosterone by changing the path of a morning walk.
[03:27:12] "Curing a lifelong sleep disorder" in five minutes for under $100.
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.
Sign up for "5-Bullet Friday" (Tim's free weekly email newsletter): go.tim.blog/5-bullet-friday-yt/
Follow the Tim Ferriss Podcast: tim.blog/podcast/
Visit the Tim Ferriss Blog: tim.blog/
Follow Tim Ferriss on Twitter: / tferriss
Follow Tim Ferriss on Instagram: / timferriss
Like Tim Ferriss on Facebook: / timferriss - แนวปฏิบัติและการใช้ชีวิต
![[TH] 2024 PMSL SEA W1D2 | Summer | แข่งดุเดือด ยิ่งกว่าแดดที่ไทย](http://i.ytimg.com/vi/R4RirQ4N1C0/mqdefault.jpg)
Brought to you by:
Momentous high-quality supplements livemomentous.com/tim
Nordic Naturals Ultimate Omega fish oil www.nordic.com/products/ultim... (20% off Ultimate Omega with code TIM)
AG1 all-in-one nutritional supplement drinkag1.com/tim
The "Perform with Dr. Andy Galpin" podcast: performpodcast.com/
Andy Galpin on TH-cam: www.youtube.com/@drandygalpin
Resources from this interview: tim.blog/2024/01/17/andy-galpin/
NOTE: Timestamps will be added by EOD today.
Are you freaking kidding me??!! Andy at Tim’s? I’m opening a big Lego set for this one 💪💪💪
Oh, that sounds like a fantastic activity for listening to a podcast! I listened to the last one while doing “adult legos” (assembling furniture and installing light fixtures). :)
@@Ryan.G.Spaldingbuilding Lego sets while watching good podcasts has become one of my favorite activities in recent years. I had to buy extra furniture for all those built sets to display 😂 (in IKEA of course 😉)
I've wanted to get back into legos for so long, but dear god are they expensive. If I make a ton of money, that'd be one of my splurges.
@@jjhassythey are expensive. Flea market maybe?
Holy shit! What a treat ❤ Looking forward to this and to Andy’s upcoming series
It indeed is an absolute treat
Soooooo much value, you guys are amazing!
Thanks for creating chapters... i focused on my interests and liked it
Thanks! Great stuff. Please keep it coming.
Galpin is the perfect coach for Tim. Detail oriented ✅
Love this 💜
As sb living in Switzerland and have been skiing for her whole life, this episode was hilarious. I wasn't aware that one would invest so many thoughts about it..... Swiss people just go and enjoy... And most of us live on 300 m above sealevel abd travel for the weekend up to 2500m.
Still I loved Tim's podcast episode and learned a lot from Andy, as always!
I train college athletes and was geeking out at the deep dive into training. Had many similar ideas as dr galpin did with the approach. Totally get the feeling of how fun and exciting that part is to us professionals
Regularly stretching and foam rolling my glutes, coupled with strengthening was a game changer for may back, greatly reduced high tone in my spine erectors
Really helpful conversation about sleep. I usually pass over information about sleep because it seems to be the same old sleep hygiene stuff. I like the sleep banking idea and really helpful explanation about adenosine and caffeine. I'm not about to give up caffeine at this point. I do 1/2 decaf and 1/2 caf in the morning. I love the taste and the effects but one day it would be an interesting experiment. I experimented with taking Taurine, for reasons I can't remember, but it really messed with my sleep.
Andy Galpin is great💪
Given your back issues, and the typical health of your normal podcast subjects, have you considered changing your recording setting to flex to standing? Great content, per usual!
Andy galpin da goat
I discovered him in huberman's
I love how Andy calls Tim dude right away. Off the bat just seems like two bros having a good convo.
I am only at 9:23 and I already have a full page of notes. This is just so so amazing, thank you Tim for bringing Dr.Galpin and asking all the right questions. I'm so happy I have the opportunity to learn from the greatest.
I always like to listen to Andy when I work, his info is good and novel enough that keeps me engaged, but not completely alien to me that distracts from my work for having to pay too much attention.
Great Podcast. Tim, Jeremy Jones’s book “The Art of Shralpinism” has dedicated chapters on fuelling for backcountry missions which I use as a base. Along with Andy’s advice of 200g of protein i also consume up to 200g of carb on the mountain from glucose/electrolyte & eea mix in 2l of water (2 nalgenes) in conjuction with 2-3 clifbloks. This works great. For massive days i’ll take a jetcooker to make more water if required. End of day. Protein shakes and bananas before dinner. Then meat, rice or potato and if lucky some veg. Laird Hamilton coffee mix with some protein powder and almond butter mixed in is breakfast. I’d be about 300g of carb daily and about 4-5 litres of fluid.
Jeremy Jones also spells out how he works into the season gradually so he can be peaking for sending season. I did that last year and managed 80 odd days out of 100 or so calendar days. Mostly down to his guidance in the book
I am 45 years old, 80kg & 180cm
Is the 10-11 breaths per minute at rest or while doing exercise?
Damm I keep learning from this guy! Realizing how little I know,
@timferris where do we see AI coming into play and analyzing all the metrics we can throw at it, say whoop data and blood work. Hoping this data crunching can spit out some great and useful insights into our deep health and interactions amongst biomarkers and external variables.
what i have to do when im insulin resistant? how should i pack my carbs in my dinner when my BG rise too high?? Kind regards
Audience IQ just went up over 9000.
Woah! I've never heard anything about hyperhydration! Brain fog and headaches! Whaaaaat! Omygoodness!
Jeeeeeze fellas.... You're mapping out a ski trip like it's a damn NASA launch!
Good night sleep eat a little breakfast ski a half day go home and crack a beer and have dinner and go to bed God damn
💪💪💪
How many times does Tim say mmhmm
I went thru 1 hr and half and thought it was near finished 😅
Minute 03:07:51... What is he talking about the chin position? My english is not good enough. What is the chin thing for?
❤
My left knee has vague pain that comes n goes. It has my weak knee since high school. I try not to exercise hard on my legs. I have to accept that walking is best i can do. Yet i am still 27 y.o. This alone gives me anxiety when I will turn 40 or 50. Also, how are you Mr. Ferris?! Hope ur doing well
Ginkgo works for high altitude. See paper: "Ginkgo biloba Decreases Acute Mountain Sickness in People Ascending to High Altitude at Ollagüe (3696 m) in Northern Chile"
I have enormous respect for Andy Galpin and Tim, and the subject matter is my priority, but i keep thinking, OK get to the point. Like there is a question and a direction, and then we get into tiny tid-bit comments about types of endurance athletes in 4 reference studies or how it is tricky to quantify sleep quality or whatever , and i literally lose patience. Like excesssive, non essential details. Nice for a friendly conversation, but this is Tim Ferris with an enormous audience and i am disappointed that this is not better edited or kept on track. I never make comments like this, but wow, this is tedious and Tim and his team must have tools to optimize and focus. Is it just me or is this fair to say?
53:08
I thought Tim is a big fan and promoter of Eight Sleep - why not use that data if that is the case?
what did we do to deserve 3.5 more hrs of Galpin
2:39:15 hahaha what the heck? Someone clearly skipped physics class 😂
I notice that Tim is has high awareness of emotional information
Every time I listen to the AG I get a gold nugget. But reduce arousal inputs during movement, ie podcast while I dog walk😭🤯?? Truth hurts!
NBA/NFL tweets at night and circadian rhythms for 70-80% accuracy of matches,
@ironmole
Awareness - move well + concentric - bilaterality - full range of motion.
Bodyweight, speed, external load, fatigue
10 breaths per minute 3 in 3 out
No stimulus arousal
2-7 minutes post workout quiet dark, blind fold headphones, double exhale 3 in 6 out
24:25
Yah...about what I was starting to suspect...
All that convo around the source of Tim's hyper-hydration.
And... he, himself just said it - that it's (for him) a socially acceptable way to use the compulsive action of reaching for water, taking a sip, setting the container down... ultimately, as a coping mechanism.
The key (for me) was that everytime he talked about drinking 'a couple bottles of water in one sitting' - he spoke in the context of a social situation, i.e., 'Whenever I'm in a meeting or at a luncheon, I'm reaching for the water or whatever has been set in front of me.'
Dead-giveaway that his hyper-hydration is most likely linked to social stress.
Clear (for me at least) that he may be a bit socially anxious at these luncheons/meetings, and compulsively reaching for whatever liquid refresher is in front of him serves to relieve whatever social anxiety he may be feeling (even subconsciously).
Apparently my 15 breaths per minute isn't good... Shit
right. My Oura has me average just over 15 p/minute and I've tracked for years.
Hearing Andy recomment 10-11 has me flumoxxed. I'm young and quite fit so at a loss how to improve this
@@ligmaballz1
I think this may indicate you are spending too much time in sympathetic mode...vs parasympathetic (rest/digest). In this case your lifestyle may be over-stimulating you...especially in the eve hours.
So, do what you can to spend more time in a parasympathetic state, especially at night.
1:02:57 addenosine
1:05:15
1:49:54
47:39
How can this guy not have measured his apob. That means he’s not done basic heart work up.
@keithrobichaux
He said that in the context of his fitness coaching 'practice'...not his own personal labwork (for his own personal health).
He was stressing that although his team runs alot of labs on the athletes they are coaching, these are performance markers NOT medical.
ApoB is a medical marker, not a performance marker.
Dr. Galpin holds a PhD in Human Bioenergetics and a Masters in Human Movement Sciences, and is not a medical doctor.
So he would not be running medical labs on his athletes.😮
Seems like you forgot you are in a video. Why not to show the exercises instead of trying to tell how it should look like? Half people won't get it. And for others it's like telling cartoon jokes on a radio…
Too Long...............
Dont watch it then... comment makes no sense. You can also break it up into multiple listens
@@cory2023 Yeah, I know.
No sense to them who are nons**ce.
Tim mate go make a child instead of wasting that much free time on nonsense, I need to unsub cause you re making me depressed
Two BS artists unite