Great interview and very informative. Another person who I think you will enjoy interviewing is Patrick Bet David (PBD). That man is such an inspiration. The second one would be Vusi Thembekwayo from South Africa.
:3 Early crew. Also, #GoVegan 💚✊🏽😎🫡🫶💜💚🤓💪🏽💪🏽, red light therapy, caffeine (wait at least an hour after waking to not throw off cortisol levels), exercise, meditation, fasting, breath work, herbs, etc.
Some people are more sensitive to the stimulating effects of evening exercise than others. While some individuals may have no trouble falling asleep after exercising at night, others may experience sleep disruptions. It's important to pay attention to your own body and sleep patterns to determine the best time for exercise. So if People have different preferences and schedules that may make evening exercise more suitable for them. Some individuals may find that exercising at night helps them relieve stress, unwind, and prepare for sleep. If evening workouts fit better into your lifestyle and don't negatively impact your sleep, it can be a viable option. If you agree thanks 🙏
It’s amazing how people think it is a choice … for most working people with a family and children… it’s never a choice. You do your sport when you have time to do it.
What makes this guy a good interviewer is that when his guest needs some time to think and find the words, he doesn't bust down the door with an inauthentic and disruptive "Take your time, relax", he is silent and GIVING him the time without asking and interupting.
If your referring to the time when he asked the question "why do you care? (The guy clearly wasn't prepared for the question)... I still didn't really understand the answer. Seems to me like something really bad happened in his life that he just didn't wanna talk about. He kept dancing around the question.
Yes , fully agree . I appreciate his style of interview, the pause keeps the conversation authentic and present it helps the speaker to stay on track and the listener engaged
I read somewhere once; if you put a 12 horsepower load on a 10hp engine, it'll burn out. Put a 12 hp load on a 10hp human body and you'll end up with a 12hp body. Of course, there are caveats to do with adequate rest and nutrition and a gradual scaling of exercise intensity, but it's fundamentally true.
Yes! Thank you all for this reminder: Me = Human being = I can adapt to whatever ….. = Can adapt Me = Can adapt! I know it’s a basic thing but I really do need this reminder constantly!!
I listen to a lot of podcasts and your skill as an interviewer is unrivalled. You ask the right questions, you listen and seem to have an amazing level of empathy. Kudos.
I am a person who has a fairly easy time staying on a diet. While I'm aware that's uncommon, I do have a piece of advice that I think is quite universal: redesign your favorite meals. Instead of saying, 'I'm going to go into a calorie deficit', look at the two or three meals you eat most often and make whatever changes you need to in order to make them healthier. That is the kind of lifestyle change that is easy to stick with, because it only needs to be implemented once.
Andy, in other podcasts, never looses his speech, that's why I like to hear him talk about the same thing over and over... the silence in this one was so powerful that made me understand why he is so engage with what he does. Ineffable feelings transmitted without sound. Fascinating, thank you so much
00:29 💪 Grip strength and leg strength, along with VO2 Max, are crucial predictors of longevity and health. 02:14 📈 Dr. Andy Galpin announces plans to elevate the production and content quality of the show in 2024. 03:04 🎯 Dr. Galpin aims to enhance human performance comprehensively, including physical, cognitive, and emotional aspects. 04:41 💡 There's no physiological limitation that prevents progress in muscle growth, weight loss, or strength gain. 13:08 🔄 Stressors, both visible and hidden, significantly impact human performance and health. 17:52 🔍 Grip strength testing can predict risks such as Alzheimer's and Dementia, highlighting its importance in assessing overall health. 19:03 🤝 Asymmetry in grip strength could indicate early signs of neurological decline or muscle imbalance. 20:52 💊 Vitamin D deficiency is common and can manifest in various symptoms affecting bone health, muscle strength, cognitive function, immune function, and mental health. 22:27 ⚠ While vitamin D supplementation is generally low-risk and effective, caution should be exercised with other vitamin and mineral supplements, especially without proper blood testing and understanding of individual physiology. 23:09 🩸 Interpretation of blood test results, including reference ranges, can be misleading and may not reflect optimal health. Factors like ethnicity and population health trends should be considered. 28:00 🔬 Treating low markers in blood tests without understanding the underlying causes can lead to unintended consequences. For instance, low testosterone may be a symptom of an underlying issue that needs to be addressed. 32:41 😴 Sleep is a fundamental aspect of health and performance, with various factors influencing its quality and duration, including environmental, behavioral, physiological, and psychological aspects. 33:26 🛏 In-depth analysis of sleep involves assessing multiple factors, including sleep environment, behaviors, physiology (e.g., melatonin levels), and psychology (e.g., anxiety or trauma). 38:02 ⏰ Breaking patterns of poor sleep involves addressing behavioral habits and potentially using techniques like sleep restriction training, although extreme measures should be approached with caution. 39:26 🌙 Establishing a consistent sleep schedule, even if it means initially limiting sleep, can help regulate sleep patterns and improve sleep quality over time. 43:10 📊 While the recommended hours of sleep may vary among individuals, research suggests that increasing sleep duration can significantly enhance cognitive performance, mood, and physical health. 48:46 🕰 Sleep debt cannot be fully repaid by sleeping longer on subsequent days; consistent, quality sleep is crucial for overall well-being. 51:01 🏆 Sleep consistency, in terms of both timing and duration, plays a vital role in optimizing performance, with athletes demonstrating improved outcomes when competing at their usual circadian times. 53:31 🏋♂ Exercising intensely late at night can negatively impact sleep quality and energy levels, highlighting the importance of scheduling workouts earlier in the day for better recovery and performance. 55:11 🛌 Environmental factors such as CO2 levels can influence sleep quality and overall health, emphasizing the importance of creating a conducive sleep environment. 57:42 💨 The sensation of air hunger when holding your breath is not due to oxygen depletion but rather the buildup of CO2, which regulates respiration. 59:09 🫁 Hyperventilating lowers CO2 concentrations, inducing a physiological and psychological response associated with sympathetic drive (fight or flight). 01:00:59 🌬 Proper breathing regulation ensures balance between sympathetic (fight or flight) and parasympathetic (rest and digest) nervous system activity. 01:02:20 🛏 Elevated CO2 levels in indoor environments, especially in closed spaces like bedrooms, can affect sleep quality and lead to health issues. 01:04:39 🐶 Factors like having pets in the bedroom and poor ventilation can contribute to increased CO2 levels, impacting sleep quality. 01:09:57 🌬 Environmental cues, such as scent and sound, can help replicate a familiar sleep environment while traveling, aiding in better sleep onset and quality. 01:15:45 🩸 Blood chemistry provides clues about insulin levels, which can affect testosterone and overall well-being. Adjusting carbohydrate intake can optimize insulin and testosterone levels. 01:17:24 🍽 Modifying carbohydrate intake, even with small adjustments, can significantly improve sleep, testosterone levels, and overall well-being. 01:19:01 🧘♂ Stress management is crucial for optimizing HRV. Identifying and addressing non-specific stressors, along with intentional decompression time, can positively impact overall well-being. 01:22:08 💡 Intentional breaks from sensory input, such as walks without distractions, can aid in stress reduction and mental clarity throughout the day. 01:24:49 🔴 Red light therapy can penetrate tissue and promote various benefits, including muscle recovery and injury rehabilitation, though individual response may vary. 01:30:38 🏋 Tailoring training intensity and duration can influence HRV and overall stress levels, with lower intensity exercises generally improving HRV over time. 01:32:13 🏋♂ Building muscle while losing fat simultaneously is possible, but challenging, especially for beginners without a specific training plan. 01:33:06 🥩 To gain muscle effectively, aim for a slight caloric surplus of around 10%, focusing on high protein intake and adjusting macronutrient ratios to individual preferences. 01:35:01 🕒 Timing of protein intake is not crucial for muscle growth; consistency and total daily intake matter more. 01:37:18 🦾 Successful aging through exercise involves maintaining mobility, speed, power, and strength to prevent falls and maintain independence. 01:40:31 💪 Leg strength is a strong predictor of mortality, along with cardiovascular fitness (VO2 Max), emphasizing the importance of resistance training for longevity. 01:47:09 🏋♂ Start exercising and building strength early to maximize your "buffer" against age-related decline and potential health issues in the future. 01:49:30 🏋♂ Exercise can reverse physiological declines at any age, with significant improvements observed even in older adults through strength training and consistent physical activity. 01:52:05 🏃♂ Improving VO2 max involves a combination of lower-intensity, longer-duration exercises to keep the heart rate elevated, along with higher-intensity, shorter-duration activities to push closer to maximum heart rate. 01:54:35 🔄 Balancing variation and specificity in workouts is crucial for muscle growth and injury prevention, with a recommended 10% weekly increase in workload to promote progressive overload. 01:58:35 💪 Creatine supplementation isn't just for bodybuilders; it has broad benefits including improved muscle strength, neurological function, bone health, and potential mood enhancement. 02:04:38 🍽 Successful fat loss involves adherence to a balanced nutritional approach and exercise regimen, with emphasis on sustainability and avoiding yo-yo dieting for long-term success. 02:07:19 🏋 Different exercise preferences are valid; tailor your routine to what you enjoy for sustainable results. 02:08:55 🧬 Genetic testing for nutrition must account for diverse ethnic backgrounds; one-size-fits-all approaches are ineffective. 02:09:21 🍽 Personalizing nutrition and exercise based on individual preferences and challenges is crucial for success. 02:10:59 💪 Foundational principles for most people: maintain adequate protein intake and incorporate strength training weekly. 02:13:19 🩺 Future of health: Advances in technology like the human digital twin offer personalized health insights and interventions. 02:16:03 🌍 Historical focus on stress reduction has shifted; reevaluating our approach to stress and health is essential. 02:20:28 🔍 Lack of clear benchmarks for health complicates assessment and intervention strategies. 02:22:19 🤝 Human expertise remains crucial in guiding personalized health interventions, despite advances in AI and technology. 02:24:40 👩❤👨 Acknowledging the vital role of support systems like partners in personal and professional success is essential.
Some people only have night time free to exercise. I have to go in the evening as I have busy job & children. It’s better than lounging on sofa and not going at all.
Me as well. Thankfully I don't need podcasts for my sports and levels of participation. Body is 110% even with serious injury recovery. Make health and nutrition your hobby and sports your real profession.
00:01 Pay attention to grip strength and leg strength for longevity. 01:57 Dr. Andy Galpin aims to enhance human performance in three categories: appearance, feeling, and physical performance. 06:39 Positive upbringing and hard work ethic 09:31 Dr. Andy Galpin's academic and professional background 13:49 Identifying and addressing hidden stressors for optimal performance 15:43 Hidden stressors can impact health without being felt or seen. 19:20 Grip strength asymmetry can indicate early denervation and stress on the body. 21:03 Vitamin D deficiency can lead to various health issues 24:37 Reference ranges for blood tests are based on databases of generally unhealthy people, so what is considered normal may not be optimal. 26:26 Reference ranges can be misleading for health assessment. 29:50 The role of albumin in measuring hydration and inflammation 31:39 Be cautious with minerals and medications, seek qualified medical advice 34:58 Optimizing sleep by checking environment, behavior, physiology, and psychology 36:47 Anxiety and poor sleep patterns can cause sleep problems. 39:57 Establish a consistent sleep pattern for better sleep quality. 41:41 Avoid doing stimulating activities before bed and first thing in the morning to improve sleep quality. 45:18 Improving sleep duration can lead to significant improvements in athletic performance and overall health. 47:10 Quality sleep leads to improved performance 50:37 Consistent sleep timing is crucial for performance 52:26 Exercising at night can negatively impact sleep, energy, and body fat loss. 55:39 Metabolism produces carbon dioxide as an end product 57:30 Maintaining pH balance is crucial for proper enzymatic function. 1:01:00 Balanced autonomic nervous system is crucial for optimal performance and recovery. 1:02:42 Breathing rate at night above 11-12 breaths per minute could indicate sleep apnea or sympathetic drive. 1:06:06 High CO2 levels can significantly reduce sleep quality 1:07:50 High CO2 levels can affect sleep quality and cognitive function. 1:11:16 Consistency in sleep routines is key for better recovery. 1:12:50 Maintaining strong autonomic nervous system balance is crucial for overall health. 1:16:10 Carbohydrate intake can positively impact sleep and testosterone levels. 1:17:49 Consuming high-quality carbohydrates at night can be beneficial if total daily intake is balanced. 1:20:58 Limit sensory input to de-compress and focus 1:22:41 Taking time to pause and disconnect from the world is essential for mental well-being 1:26:06 Understanding physiological stress is crucial for optimizing human experience. 1:27:44 Red light therapy has numerous health benefits 1:31:10 Gaining muscle mass and staying lean is possible, but depends on baseline fitness and training age. 1:32:51 Setting reasonable muscle growth expectations and consistent training 1:36:25 Timing of macronutrients not a major concern 1:38:10 Maintaining mobility and preventing injuries are crucial for aging adults. 1:41:45 Grip strength predicts disease at a higher rate than smoking and diabetes. 1:43:42 V2 Max and muscle strength decrease with age and non-training, impacting mortality. 1:47:09 Start building muscle and strength as early as possible to prepare for age-related decline. 1:48:55 Lack of buffer puts health at risk 1:52:12 Challenge your heart with lower and higher intensity exercises. 1:54:05 Consistent challenge leads to adaptation in physiology. 1:57:23 Sleep debt affects decision-making and performance 1:59:01 Creatine is not just for bodybuilders. 2:02:37 Creatine is a fast fuel source for the brain and has neurological benefits 2:04:18 Adherence to workout and nutrition programs is the key for successful fat loss. 2:07:52 Genetic testing for nutrition is not reliable for all ethnic backgrounds. 2:09:44 Personalizing exercise and nutrition is key for success. 2:13:25 Creating a human digital twin to monitor health and predict diseases. 2:15:10 Advancements in the use of digital twin for organs and the potential benefits 2:19:07 Awareness and choice in managing stress and technology 2:21:04 Lack of knowledge and databases for health markers 2:24:31 The speaker acknowledges the significant role his wife plays in his life. 2:26:28 Zoe's growth story and scientifically advanced gut health test Crafted by Merlin AI.
My notes from the show: -look at performance anchors-things that put most strain on physiology-what's holding back -humans have better ability to adapt and respond to environment -visible and hidden stressors: first are aware of (e.g. drank alcohol), second put equal or greater stress but can't see them (e.g. vitamin deficiency, sleep can be worse than think, muscle strength) -reference ranges are too big w blood work, also can be association problem w things effecting it up and down -low testosterone is often symptom-look at why so-used example of person w allergy to tree -for sleep look at environment, behaviors, physiology, psychology (for instance can have negative assoc w sleep) -have to break pattern if learning from staying awake/getting back up, can do sleep restriction training (effective but brutal): stopping bad habits, wake up at early time from going bed late-do this all week-body will learn need to go to sleep right away-every week then add 10 to 15 min -don't look at tv or social media right when wake up-will know the stimulation is coming and wake you up earlier -sleep extension research: 7.5 to 9 not needed to avoid health problems but helps w performance -sleep debt: can't time travel, but can get back out of sleep debt-shouldn't think about adding up hrs -sleep consistency more imp than time -perform tasks at same time of day-example of athletes -high intensity in evening has carry over and hurts sleep -breathe faster to let go of CO2-CO2 has bidirectional relationship b/n physiology and psychology (feel both, one effect other)-CO2 build up tells you to go to sympathetic drive-flight, fight, or freeze-parasympethic is rest, digest, chill, etc.-want high reslience on both sides-want to breathe at right where supply meets demand (11, 10 breaths per min at night ideally)-amt of CO2 in room is key->sympathetic nervous system-want ventilation in room -make body think at home when traveling-senses-can use scent-same rythm -hrv very strong metric-telling overall balance of autonomic nervous system-highly assoc w long term cardiovascular risk, strokes, hypertension, blood glucose, mental health, etc.-interventions that work are exercise, stress regulation, breath work-fatigue causes hrv to go down -inverse relationship b/n sex bonding globulin and insulin-if carbohydrate insufficient then insulin can get too low and testosterone goes down-assoc b/n carbohydrate and serotonin (helps fall asleep)-eat carbs at dinner -try to solve non-specific stressor-are any hidden stressors?-need intentional times when removing input because so much arousers (can do breath work, walk, meditation, etc.-morning, noon, and night)-dissociation b/n hrv and respiratory rate and sleep quality (independent variables to pay attention to) -red light gets into tissue: beneficial for skin health, energy, changes in hormone system, could improve vision, global recovery -lower intensity longer duration increases hrv over time-higher intensity can put in hole -small surplus in calories if want to gain muscle but not much fat-make sure protein very high -for muscle growth timing of protein mostly irrelevant -movement skill for not causing pain and getting hurt important-key to not miss training, have to stay active -speed and power imp to not fall-need to train balance-need foot and hand speed if lose balance-start w lower body-need eccentric strength to stop self from falling -leg strength and VO2 max very imp for staying alive -VO2 max: elevate heart rate for 20 to 60 min, also do close to max in another way -SAID: specific adaption to imposed demand-if physiology challenged will adapt -building muscle: need consistency w progressive overload: load, reps, set, # exercises, frequency, rest (10% per week)-variation-think number of workouts in total -creatine: improves strength and muscle size (3-12%), gives atp, bone health, helps density, brain health-a preferred energy source, neurological help -fat loss: ideally preserving muscle, fat stays off-adherence is most imp-calorie deficit-nutrition based-protein needs to be adequate-need something involving strength training at least once a week-something that burns a lot of calories-likes variety of workouts -stress coming one way or another-better to be aware and choose it
Thank you brother, in return I'll teach you a tip to empty your mind, useful to find peace when feeling overwhelmed. Step 1 - simulate your eyes being closed while open, by covering your eyes with your hands, (when we Actually close our eyes, it activates the mind- this avoids that) Step 2 - with your eyes open like normal, stare off into the distance of the black dark. (with your eyes open it keeps your mind disengaged more) Step 3 - as random thoughts creep in, shift your eyes to another location in the dark, or blink a few times, (it refreshes and derails your mind from putting together a clear thought. Last step- while the process seems to work, transition from eyes open to eyes closed, back and forth a few times, so that the black emptiness in your mind matches- from open to closed eyes. You'll know its working when you feel your shoulders drop a bit from feeling relaxed. After a while you can do it from just closing your eyes without engaging your brain as much. Cheers
New to this channel, but in awe of the interviewing skills. Clearly a pro in getting the most out of the conversation while also making it a good experience for his guests
I came across this video yesterday, on my 69th birthday. Struggling with some body aging issues, like sarcopenia and joint pain. I think this video was sent to me by a divine intervention, as it gave me so many tools to improve the years ahead; and the greatest hope that at any age you can reverse a lot of these pains! This is the most useful and comprehensive video I have watched on longevity. Everything was well explained, in understandable terms for the mere mortals, not scientists, most of us are! very practical advice, achievable by most. a HUGE THANK YOU TO ANDY GALPIN!
He allows them to speak and really listens to them. Hes found his true talent and purpose in something he probably didn't even set out to do. Amazing interviewer
This podcast is my reason for wanting to come home at night to listen to something that can help me navigate life better day after day. Thank you so much!
So, I got most of my “life adjustment lessons” from this podcast, and I am 48 now. By life lessons, I, personally, learnt how to reverse my pre-diabetes, I improved my health, understood fasting and menopause better for my own benefit….led me to following the right people [ for me ], even relationships and ultimately got me so interested in Nutrition and Psychology [ more so than before ], I literally take notes, rewatch episodes, share them with others when other people also go through ish in their lives and am now studying Psychology. If ever there is a call for normal people to talk about how watching THIS podcast impacted their lives, ask me ❤ #DOAC #TheDiaryOfACEO
Thank you for inviting this guest. I've been following many podcasts about sleep quality, as I'm struggling with it personally, and I thought I couldn't learn more about this issue. Thanks to this podcast, it turned out I was wrong and he broached many new and surprising aspects of sleep and how to deal with these issues. Thanks a lot! ❤
I'm sending this man a psychic HUG 🤗. He couldn't articulate his pain because he didn't want to implicate anyone...but clearly he was a sensitive child and his struggle was real🥺.
I think he could have articulated almost anything since he is so well-spoken, but he didn't want to. He didn't feel the need or maybe the right to expect any more empathy than anyone else. He said he didn't want to over play it. You're so right, though. The pain in his voice was palpable.
I had a hip replacement 3 years ago. I got a trainer familiar with joint replacement clients. I worked pre and post op on a strength and stability program plus exercise spin bike. I'm 65 and fitter and stronger mentally and physically than ever before.
Some of the best sleep advice I've ever heard. Especially the use of smells!! This is something I have taught my clients for years!! Utilizing the olfactory nerve pathway to "train" the mind and body what "time" it is. The more senses we can negotiate with, the better our chances of success in health outcomes we are working towards!
I paused this video at about the 1hour mark to write this comment. Your guest provides fascinating insight into the biology/physiology/psychology of the human condition. Just brilliant. Well done both of you.!! 🙏👏
When he went into his past as a child. As someone that also had it pretty rough as a kid, raised by the state, poverty, streets, homelessness, you name it...I completely understand how hard it is to put into words how focusing on the now isn't belittling or compartmentalizing what happened. Its being able to overcome what happened to use it as energy to be better, and focus on the positives in life. I've gone through what I had to, but I am here now, I can better myself for the world around me while not trying to worry about the things I cannot change.
Listen to Andy, with so much garbage in the health industry, Mr galpin is easily the most underrated truth speaker. One of the few I take notes from. Thank you sir. I will be following close!
I listened to this over 2 days… 0:51 The information shared is absolutely incredibly empowering. I will listen to it again. Thank you for showing your vulnerability at the beginning by being silent and trying to collect your thoughts that shows the human being behind the man. 🙏🏾💗
The Diary of A CEO.. I love every content you posts. This makes me even more informed, smarter, educated!! Thank you for sharing amazing incredible interviews! Love from the Philippines!! More Power❤
This is the ONLY podcast that I directly support. I'm very conservative about subscriptions but this one is so worth it. Would love to see an interview with mathmaticton/author John Lennox. I believe there could be such great dialogue. Thanks again for all you do!
DOC the Barabara Walter's of Podcasts. I can't count how many people show up so differently for you. Your empathy, compassion and ability to be present is unparralled in the industry. There is no better listener than you. Brilliant work.
The insights on human performance and the impact of sleep on productivity were spot on. For entrepreneurs, understanding the circadian rhythm can drastically improve work output - scheduling complex tasks when your body is naturally more alert can lead to higher-quality work with less effort. Plus, leveraging short, high-intensity workouts can boost cognitive function without eating into busy schedules. Good content.
My father turns 100 this year. He's never done any sports or exercise and always went to bed close to or after midnight. He's spent most of his live behind a desk and is a bit of a loner. His bloods are all with in spec, his body has no wear and can still beat me at chess. The only thing apart from possible genetic reasons that I can think of that enabled his longevity is that his family always ate and drank like clockwork. 3 meals a day, no snacking, simple English food (muesli, sandwiches, meat and seasonal 3 veg), very rarely had takeaway or alcohol, sweets only after a meal, only ever really drank tea or coffee and occasional juice. Total simplicity.
@@luisgomez1335 what is stress? It has a vague definition when not linked to causation. Some people love that stress and adrenaline and cant live without it. . . some others will crumble. My grandparents lived not sooo long but did not really visit doctors for medication just for consultation. They both lived till their 90s and they had a life of stress with 7 kids and little money. I see people today getting stressed because the bus driver wasn't friendly enough.
After hearing a lot of podcasts with Dr Andy Galpin, it shook me how emotional and fragile this session started. To paraphrase Dr Galpin, it really was a new path of direction in an interview for him. Amazing podcast gentleman, full of new insights. This one will definitely be on repeat.
@@CM7777... Yep. We see this trend a lot with this channel’s videos! Sometimes I do wonder to what extend it is staged, but authentic or not - it definitely sells.
I think you summed up Andy Galpin perfectly, bottle him up. I could literally listen to him and his exercise physiology wisdom all day.. and so passionate. Thank you... 💪🙏🏼
The opening few mins are so special… everyone should watch, even if they aren’t interested in the subject matter! And 1:39-1:49 is exceptional for motivating people to care about their health, especially strength/agility. Thank you both
This is one of my most favorite episode/interview so far! It's packed with so much accurate and non-misleading information, referencing studies in a very transparent manner was golden! - The whole segment on VO2 Max was very eye opening and helpful! I'd better pump up my VO2 Max to as much as I can before I'm too late! - The detail on blood work and intricate workings of bio markers interacting/influencing each other was super interesting! - Section regarding HRV, I wanted to hear a little bit more about it, like what is considered "good", is higher always better? etc - Tips on sleeping was very helpful and I found them to be a very solid program I'd be motivated to try out!
Man, the music in the beginning and the way he says the guests' names are something that I will always cherish and love listening to. Do not change that, Steven.
Deep rooted stuff that we live through & suppress is the creator of change. The Dr. had to hold on to not spill the beans on his darkness. The best CEO redirected the talk, great job. The suspense was high, the build up was great! I hung in with you both til the end. Very informative talk . I am going to follow you both.
needing suspence and a build up being high just shows trauma. this is who we are as a socity now. we are uncomfortable with a conversation at ease. a shame!
What a fabulous human being, I'm so envious of people that have so much passion and drive in what they do. Still searching for that in my life! My first DOAC podcast for me, loved it!
Dr. Galpin gave so much valuable, useful information. And the information was not presented in a boring way, as I did not realize 2.5 hours had passed. And Steven’s sensitivity, listening skills, and thoughtful questions never cease to amaze me- he’s just the best interviewer out there.
Puuuh, what a great and profound conversation ... Thank you so much for making my day Dr. Andy Galpin and Stephen! This was, in my humble opinion, your best talk so far. Wow.
Wow. This man is beyond knowledgeable and explains every detail without losing the actually question posed. He is a master! I have told my mother to watch this specific episode (among many!) as I need her around for many years to come. Thank you DOAC! It's never too late ❤
Lesson I took from this-exercise doing something you enjoy enough to actually do it, eat healthy in a way that you’ll actually do it, and enjoy whatever you choose to do with another human
This was a great conversation! Best info on overall health and factors that can impair maximum health. I m a 60 year old woman and in my life I have trained a lot on my own doing a lot of individual sports and also gym training. I have now known the challenges of aging and life stress, menopause etc. From age 45 and up I ve taken trainors because I couldn t get a functional workout for my needs on my own anymore. My body was in it s best shape ever at 52. Things went downhill at menopause until I found the right hormones etc. But aging will still take a toll and from my experience I think the most important thing is to find the willpower and motivation to want to do the work to increase fitness as you age. At 60 I was encouraged by a trainor I met at a gym on vacation went I was rested. He made me slow down every exercise I was doing, cut down half the time and relax and breathe during gym time. I lost weight around my waist and stomach just by doing things slowly and relaxing, getting a good amount of sun and restful sleep. I m a big advocate for changing things up, going on vacations and getting help in the gym from testosterone driven people who know about training.
It's always a relief to watch/listen to interesting, informative adult conversation that you can actually adapt and use in your every day life and that contributes to a better understanding of ourselves and actually benefits us. This as a 75 year old I will use. 👍
My heart breaks for Andy.. it was obvious he had a trauma in his life he didn't want to go into. I love his works & his dedication to helping us understand how important our fitness is & explaining why & how. You are a gift to us all. Thank you so much! You are my favorite fitness authority Andy!!❤
Steven seriously! your podcast guys!! It is the most valuable, informative, educational piece of work and dedication to humanity! Thank you, thank you for all of these incredible guest speakers you brig on your table for us! And thank you for the questions you ask them! you are truly the greatest podcast host in my opinion. You make them all emotional, this is really something you now? you have this gift of just being able to touch their right chords all the time and that is what makes it even more special for us who listen to all of these incredible lives. Thank you Steven and to all of your team that makess this possible xx
I'll be 67 soon and just started a weight resistance program. I have doubled the weights and my strength in 2 months! I was already walking and doing pilates. Adding weights, adjusting the program, can make a big difference. Not only that, I have added muscle, and decreased fat. Total win! It can be done and it's never too late to start!
Dr Galpin is an absolute gem. I just started tearing up when I heard his silence. The guy truly cares for everyone’s health. A true humanist. Love these podcasts, good and competent people broadcasting other good and competent people for the greater good of the world. ❤
@@NDnf84 LOL I'm not talking only about protocols but also the way he scientifically explained mechanism of breathing, fat loss, strength gain etc. Don't need to salty bro.
I used to enjoy exercise in the evening, but as I am older I am most motivated in the morning and find it is a great way to start the day as I feel I accomplished something already. It just makes me a happier person.
Just fascinating. As someone with aging parents in a struggle with mobility, leg strength and the depression. This is just a wonderful insight to helping them.
For muscle growth, consistency and proper nutrition are key factors, regardless of the time of day you exercise. However, some research suggests that late afternoon or early evening might be slightly more optimal for muscle growth. This is because your body temperature is higher during these times, which may improve muscle function and reduce the risk of injury. Ultimately, the best time to exercise for muscle growth is when you can perform your workout with intensity and consistency.
Dr. Galpin is my favorite exercise physiologist. His explanations of complex ideas are inspiring as a teacher myself. This is truly one of my favorite podcasts to get deep information and inspiration. But I never watch and certainly do not share with others.😉
Such truth in this episode. .. I jumped off a short retaining wall and broke my leg horribly. I'm, 74 and it's almost a year ago now but I'm still struggling to walk. I'm grateful that I can walk at all, but am learning the hard way, how important it is to prevent being injured. In this case it is totally on me. My leg collapsing was the furthest thing from my mind as I'd always been able to run, jump and climb at will. Take care people and be conscious of changes to your body.
Did you have osteoporosis or land funny? Every time I think I'm back on track I reinjure myself by thinking I am capable of more than I am now at 59. But nothing serious like that touch wood. Good luck with your healing.
Such a great episode. I feel like I can sit and have a deep convo with Andy on our childhood. That resonated big time. My parents were tough workers and stoic. Love Rich.
It's crazy how watching someone else almost break from their trauma puts me right in front of my trauma. Now I'm sitting here with tears running down my face, I feel you brother. 😢
:3 Early crew. Also, #GoVegan 💚✊🏽😎🫡🫶💜💚🤓💪🏽💪🏽, red light therapy, caffeine (wait at least an hour after waking to not throw off cortisol levels), exercise, meditation, fasting, breath work, herbs, etc.
What’s happening here?This guy is trying not to cry on camera…I must be patient…something happened with his family that still hurts,a lot.Dont we all have these incidents in our lives?I know I do…
Andy, not only do your questions charter a journey of gifts for your audience, but also for your guest. It seems as though your guests go through a wonderful feeling of respect and recognition that they don’t get elsewhere. Hugs to you for sharing your talents.❤️
I can agree with this statement as I began my journey early this year to build my strength etc, and I feel so much stronger, happier. In short I feel amazing at 72 years young.
He is accurate. I witness my congestive heart failure patients, old and frail patients regain increased ejection fraction, muscle mass, endurance, stability,etc with simple and consistent changes. It is possible. Prevention is definitely easier. I am a physical therapist.
How I fixed my sleep as a little boy, and it’s worked all my life is when I lay down, I lay on my back, I’m comfortable, I let can feel my feet relax, my legs relax, by abs, working my way down my arms simultaneously up to the crown of my head. I block out ALL THOUGHT. My only visualization inside my mind is the color black. I just think black, when my brain gets bored, it falls asleep. I fall asleep fast now, I fall asleep in less than 5 minutes. There is the occasional night of insomnia because I am worked up or I can’t forget something that has royally pissed me off and I got to fix it that I can’t release it and relax. Then I got to resort to other measures but I generally find myself back in track in less than an hour.
I really respect his caution with over generalizing findings and rigorously qualifying his statements and the research literature. Two guys with a lot of integrity!
"01:49:11 People Don't Believe Their Health Problems Can Be Fixed" that is phenomenal information to know... seeing how I turn 60 this year. It has been nearly 20 years since I last was consistent and serious about fitness. Thanks for the info.
The FIRST 6 minutes of silence are amazing. The vulnerability, listening and giving that safe space without rushing. Just 6 min in and I know I will love this episode. Is so much more that "fitness", love this. And congrats to Steven and the team that did not edit this.
I second this! Grateful for the choice to leave in the vulnerable process-the silence and wrestling with self-and the follow-up question of “What is the emotion here, Andy?”
@@KristinCerda I find it disrespectful, as he is not his therapist. An invasion of privacy. Awful. Extra points to Dr. Galpin for reigning himself and not fall for it.
How was it disrespectful? Steven asked a pretty innocuous question, he didn’t know how Dr Galpin would react. And if he wasn’t ready to talk about it I’m sure Steven wouldn’t have pressed it. But the fact that he’s gotten people to really open up is testament to his thoughtful interview style and the detailed research his team does
@@bbonkersdisrepsectful my ass. He asked him non invasive questions. “Why do you care” is an opportunity to explain your passion. If you are being interviewed then be prepared to answer questions. Simple as that. I found the beginning awfully painful to watch as this man struggled to articulate simple answers e.g Why do you care? Simple Answer: I care bc though I had great parents growing up nothing was handed to me, I had to work tremendously hard for everything I've earned. Understand? Not rocket science. This dude needs to journal, meditate or sleep more. He struggles so much and kept getting lost in thought.
Excellent job to Steven for sitting in the silence and letting it SIT. That is so darn difficult and not pushing that past his comfort zone. Lovely LOVELY message from Dr. Galpin!
I clicked on this because I enjoy Diary of a CEO, I stayed because of the sheer raw human emotion showed by Dr Andy within the first 3 minutes. Superb interview 👏
Just thank you. Thank you for making this series. And thank you for giving us giving us the opportunity to hear the things that you talk about. George Davis
You say go to your qualified physician, but how many doctors do you think are actually qualified on that level? Doctors are very good at giving pills, not so much at dissecting blood work. At least I haven't met any.
Exactly. My dr almost killed me by misdiagnosis and having me take cipro in high doses without any warnings, only found out while I was having major problems that it was the cipro which has a black box warning… yeah thanks DR 🤬
Try seeking Functional Health Dr.'s. Of course, most medical insurance Co. won't cover because they aren't in business of making you healthy. We're our own advocates. Starts with food from organic sources in correct combination of movement. ❤
I always open a window in my bedroom at night, even through winter. I open it less wide below freezing, and close it only on those -20 celcius nights. I sleep better when fresh air can cycle through my room. A drop of quality lavender oil on the bottoms of the feet is a great sleep aid. Opening windows throughout the house during the day (even for an hour in the afternoon if it's cold outside) is good for both nighttime sleep and daytime alertness. Great interview!
@@veganandlovingit Reminds me of the decades after watching "Psycho" I had to have a clear plastic shower curtain so I could see who may be outside the shower, and being terrified of swimming in the sea after "Jaws." The fear is real. 😉
If you're determined to break a sweat after the sun sets, opt for a more relaxing routine like yoga or light stretching. A well-rested you is a healthier and happier you.
I think sleep is continuously underrated in society - I prioritize sleep like a religion and need 9 hours during the week and sometimes 10 on week-ends. I haven't been sick in over a decade and while I lot of people like me live a very healthy life-style, I think its the sleep that really enforces my immune system (at least that's the story I am sticking to to justify my need for a bit more sleep)
I think that makes a lot of sense. When I was in college I was getting sick almost monthly. Just constantly getting hit flus and colds. I was working two jobs and school and only ever got 2-5 hours of sleep a night. It was overall a very uncomfortable time of my life
If you like this episode please can you do me a little favour and hit the like button on the video! I really appreciate your kindness x ❤👊🏾
Love from Leicester
Great interview and very informative. Another person who I think you will enjoy interviewing is Patrick Bet David (PBD). That man is such an inspiration. The second one would be Vusi Thembekwayo from South Africa.
:3 Early crew. Also, #GoVegan 💚✊🏽😎🫡🫶💜💚🤓💪🏽💪🏽, red light therapy, caffeine (wait at least an hour after waking to not throw off cortisol levels), exercise, meditation, fasting, breath work, herbs, etc.
Shalom.
@@SyedArfatMahi Shalom. Hehe
Some people are more sensitive to the stimulating effects of evening exercise than others. While some individuals may have no trouble falling asleep after exercising at night, others may experience sleep disruptions. It's important to pay attention to your own body and sleep patterns to determine the best time for exercise.
So if People have different preferences and schedules that may make evening exercise more suitable for them. Some individuals may find that exercising at night helps them relieve stress, unwind, and prepare for sleep. If evening workouts fit better into your lifestyle and don't negatively impact your sleep, it can be a viable option.
If you agree thanks 🙏
That's me 100%!
I agree. Some times when i workout i sleep like a baby
It’s amazing how people think it is a choice … for most working people with a family and children… it’s never a choice. You do your sport when you have time to do it.
I find hard resistance training in the evening helps me sleep better at night
@@ambramari118 exactly 💯
What makes this guy a good interviewer is that when his guest needs some time to think and find the words, he doesn't bust down the door with an inauthentic and disruptive "Take your time, relax", he is silent and GIVING him the time without asking and interupting.
❤❤❤iNCISIVE
If your referring to the time when he asked the question "why do you care? (The guy clearly wasn't prepared for the question)... I still didn't really understand the answer. Seems to me like something really bad happened in his life that he just didn't wanna talk about. He kept dancing around the question.
Great observation ❤❤❤
Yes , fully agree . I appreciate his style of interview, the pause keeps the conversation authentic and present it helps the speaker to stay on track and the listener engaged
@@WinningTintshe was not willing to divulge which of course is his right
I liked the message that your body will adapt. Push it a little out of it's comfort zone and it will adapt. The strength will build. Good reminder.
I read somewhere once; if you put a 12 horsepower load on a 10hp engine, it'll burn out. Put a 12 hp load on a 10hp human body and you'll end up with a 12hp body.
Of course, there are caveats to do with adequate rest and nutrition and a gradual scaling of exercise intensity, but it's fundamentally true.
Exactly, I was gonna say we are alive! Biology is not machinery. That is why we are still on this planet, adaption.
Yes! Thank you all for this reminder:
Me = Human being = I can adapt to whatever ….. = Can adapt
Me = Can adapt!
I know it’s a basic thing but I really do need this reminder constantly!!
@@nikzniky well goal is to adapt for yourself to be stronger and healthier. Not to adapt to others bad behaviours!
You’ll still die. Why should be concerned with 300% increase in your life when you are 70? It’s all about quality of life.
I listen to a lot of podcasts and your skill as an interviewer is unrivalled. You ask the right questions, you listen and seem to have an amazing level of empathy. Kudos.
Absolutely!
Yes, agree 100 % very thoughtful questions.
Yep, I only listen to this podcast and Startalk
True.
Very Ttrue, his succes is no accident
I am a person who has a fairly easy time staying on a diet. While I'm aware that's uncommon, I do have a piece of advice that I think is quite universal: redesign your favorite meals. Instead of saying, 'I'm going to go into a calorie deficit', look at the two or three meals you eat most often and make whatever changes you need to in order to make them healthier. That is the kind of lifestyle change that is easy to stick with, because it only needs to be implemented once.
Redesign your favourite meals - I love that and will share it with people. Thanks!
Wondering how I can make hot Cheetos, shin ramen and gummy bears healthier 😂😂 no but really great advice
It’s all good but after 6 months or so you’ll be sick..literally because like anything else, you got to change it up.
This is good advice thank you
good idea you need to change what you are eating permanently because the weight goes back on if you go back to old habits.
Andy, in other podcasts, never looses his speech, that's why I like to hear him talk about the same thing over and over... the silence in this one was so powerful that made me understand why he is so engage with what he does. Ineffable feelings transmitted without sound. Fascinating, thank you so much
00:29 💪 Grip strength and leg strength, along with VO2 Max, are crucial predictors of longevity and health.
02:14 📈 Dr. Andy Galpin announces plans to elevate the production and content quality of the show in 2024.
03:04 🎯 Dr. Galpin aims to enhance human performance comprehensively, including physical, cognitive, and emotional aspects.
04:41 💡 There's no physiological limitation that prevents progress in muscle growth, weight loss, or strength gain.
13:08 🔄 Stressors, both visible and hidden, significantly impact human performance and health.
17:52 🔍 Grip strength testing can predict risks such as Alzheimer's and Dementia, highlighting its importance in assessing overall health.
19:03 🤝 Asymmetry in grip strength could indicate early signs of neurological decline or muscle imbalance.
20:52 💊 Vitamin D deficiency is common and can manifest in various symptoms affecting bone health, muscle strength, cognitive function, immune function, and mental health.
22:27 ⚠ While vitamin D supplementation is generally low-risk and effective, caution should be exercised with other vitamin and mineral supplements, especially without proper blood testing and understanding of individual physiology.
23:09 🩸 Interpretation of blood test results, including reference ranges, can be misleading and may not reflect optimal health. Factors like ethnicity and population health trends should be considered.
28:00 🔬 Treating low markers in blood tests without understanding the underlying causes can lead to unintended consequences. For instance, low testosterone may be a symptom of an underlying issue that needs to be addressed.
32:41 😴 Sleep is a fundamental aspect of health and performance, with various factors influencing its quality and duration, including environmental, behavioral, physiological, and psychological aspects.
33:26 🛏 In-depth analysis of sleep involves assessing multiple factors, including sleep environment, behaviors, physiology (e.g., melatonin levels), and psychology (e.g., anxiety or trauma).
38:02 ⏰ Breaking patterns of poor sleep involves addressing behavioral habits and potentially using techniques like sleep restriction training, although extreme measures should be approached with caution.
39:26 🌙 Establishing a consistent sleep schedule, even if it means initially limiting sleep, can help regulate sleep patterns and improve sleep quality over time.
43:10 📊 While the recommended hours of sleep may vary among individuals, research suggests that increasing sleep duration can significantly enhance cognitive performance, mood, and physical health.
48:46 🕰 Sleep debt cannot be fully repaid by sleeping longer on subsequent days; consistent, quality sleep is crucial for overall well-being.
51:01 🏆 Sleep consistency, in terms of both timing and duration, plays a vital role in optimizing performance, with athletes demonstrating improved outcomes when competing at their usual circadian times.
53:31 🏋♂ Exercising intensely late at night can negatively impact sleep quality and energy levels, highlighting the importance of scheduling workouts earlier in the day for better recovery and performance.
55:11 🛌 Environmental factors such as CO2 levels can influence sleep quality and overall health, emphasizing the importance of creating a conducive sleep environment.
57:42 💨 The sensation of air hunger when holding your breath is not due to oxygen depletion but rather the buildup of CO2, which regulates respiration.
59:09 🫁 Hyperventilating lowers CO2 concentrations, inducing a physiological and psychological response associated with sympathetic drive (fight or flight).
01:00:59 🌬 Proper breathing regulation ensures balance between sympathetic (fight or flight) and parasympathetic (rest and digest) nervous system activity.
01:02:20 🛏 Elevated CO2 levels in indoor environments, especially in closed spaces like bedrooms, can affect sleep quality and lead to health issues.
01:04:39 🐶 Factors like having pets in the bedroom and poor ventilation can contribute to increased CO2 levels, impacting sleep quality.
01:09:57 🌬 Environmental cues, such as scent and sound, can help replicate a familiar sleep environment while traveling, aiding in better sleep onset and quality.
01:15:45 🩸 Blood chemistry provides clues about insulin levels, which can affect testosterone and overall well-being. Adjusting carbohydrate intake can optimize insulin and testosterone levels.
01:17:24 🍽 Modifying carbohydrate intake, even with small adjustments, can significantly improve sleep, testosterone levels, and overall well-being.
01:19:01 🧘♂ Stress management is crucial for optimizing HRV. Identifying and addressing non-specific stressors, along with intentional decompression time, can positively impact overall well-being.
01:22:08 💡 Intentional breaks from sensory input, such as walks without distractions, can aid in stress reduction and mental clarity throughout the day.
01:24:49 🔴 Red light therapy can penetrate tissue and promote various benefits, including muscle recovery and injury rehabilitation, though individual response may vary.
01:30:38 🏋 Tailoring training intensity and duration can influence HRV and overall stress levels, with lower intensity exercises generally improving HRV over time.
01:32:13 🏋♂ Building muscle while losing fat simultaneously is possible, but challenging, especially for beginners without a specific training plan.
01:33:06 🥩 To gain muscle effectively, aim for a slight caloric surplus of around 10%, focusing on high protein intake and adjusting macronutrient ratios to individual preferences.
01:35:01 🕒 Timing of protein intake is not crucial for muscle growth; consistency and total daily intake matter more.
01:37:18 🦾 Successful aging through exercise involves maintaining mobility, speed, power, and strength to prevent falls and maintain independence.
01:40:31 💪 Leg strength is a strong predictor of mortality, along with cardiovascular fitness (VO2 Max), emphasizing the importance of resistance training for longevity.
01:47:09 🏋♂ Start exercising and building strength early to maximize your "buffer" against age-related decline and potential health issues in the future.
01:49:30 🏋♂ Exercise can reverse physiological declines at any age, with significant improvements observed even in older adults through strength training and consistent physical activity.
01:52:05 🏃♂ Improving VO2 max involves a combination of lower-intensity, longer-duration exercises to keep the heart rate elevated, along with higher-intensity, shorter-duration activities to push closer to maximum heart rate.
01:54:35 🔄 Balancing variation and specificity in workouts is crucial for muscle growth and injury prevention, with a recommended 10% weekly increase in workload to promote progressive overload.
01:58:35 💪 Creatine supplementation isn't just for bodybuilders; it has broad benefits including improved muscle strength, neurological function, bone health, and potential mood enhancement.
02:04:38 🍽 Successful fat loss involves adherence to a balanced nutritional approach and exercise regimen, with emphasis on sustainability and avoiding yo-yo dieting for long-term success.
02:07:19 🏋 Different exercise preferences are valid; tailor your routine to what you enjoy for sustainable results.
02:08:55 🧬 Genetic testing for nutrition must account for diverse ethnic backgrounds; one-size-fits-all approaches are ineffective.
02:09:21 🍽 Personalizing nutrition and exercise based on individual preferences and challenges is crucial for success.
02:10:59 💪 Foundational principles for most people: maintain adequate protein intake and incorporate strength training weekly.
02:13:19 🩺 Future of health: Advances in technology like the human digital twin offer personalized health insights and interventions.
02:16:03 🌍 Historical focus on stress reduction has shifted; reevaluating our approach to stress and health is essential.
02:20:28 🔍 Lack of clear benchmarks for health complicates assessment and intervention strategies.
02:22:19 🤝 Human expertise remains crucial in guiding personalized health interventions, despite advances in AI and technology.
02:24:40 👩❤👨 Acknowledging the vital role of support systems like partners in personal and professional success is essential.
Thank you so much! It saves lots of time for those of us who can not listen to all the podcast
Bro you are amazing for doing this. Sincerest thanks to you.
This comment should be pinned and set as an example to how long podcasts should be dealt with 😂
Wonderful. Thanks a lot
Amen! 🙏🏻🏊♀️🏋🏻
Some people only have night time free to exercise. I have to go in the evening as I have busy job & children. It’s better than lounging on sofa and not going at all.
You can get up earlier before everyone else. But alot of people don't like getting up that early. When I work out in the morning I'm up at 4.
@@skiman5289 I am up at 5am. Evening workouts work for me & my family.
@@skiman5289once you get used to waking up earlier life is so much better
@@skiman5289pointless. I need my 8 hours. I just go midday.
@@skiman5289I get up at 4 for work, out the door 4:30. I work till 5 ish. My schedule really only allows night time work out.
As a 72 year old athlete, I found this podcast the most informative I have seen in years. Thanks for putting this out
Me as well. Thankfully I don't need podcasts for my sports and levels of participation. Body is 110% even with serious injury recovery. Make health and nutrition your hobby and sports your real profession.
00:01 Pay attention to grip strength and leg strength for longevity.
01:57 Dr. Andy Galpin aims to enhance human performance in three categories: appearance, feeling, and physical performance.
06:39 Positive upbringing and hard work ethic
09:31 Dr. Andy Galpin's academic and professional background
13:49 Identifying and addressing hidden stressors for optimal performance
15:43 Hidden stressors can impact health without being felt or seen.
19:20 Grip strength asymmetry can indicate early denervation and stress on the body.
21:03 Vitamin D deficiency can lead to various health issues
24:37 Reference ranges for blood tests are based on databases of generally unhealthy people, so what is considered normal may not be optimal.
26:26 Reference ranges can be misleading for health assessment.
29:50 The role of albumin in measuring hydration and inflammation
31:39 Be cautious with minerals and medications, seek qualified medical advice
34:58 Optimizing sleep by checking environment, behavior, physiology, and psychology
36:47 Anxiety and poor sleep patterns can cause sleep problems.
39:57 Establish a consistent sleep pattern for better sleep quality.
41:41 Avoid doing stimulating activities before bed and first thing in the morning to improve sleep quality.
45:18 Improving sleep duration can lead to significant improvements in athletic performance and overall health.
47:10 Quality sleep leads to improved performance
50:37 Consistent sleep timing is crucial for performance
52:26 Exercising at night can negatively impact sleep, energy, and body fat loss.
55:39 Metabolism produces carbon dioxide as an end product
57:30 Maintaining pH balance is crucial for proper enzymatic function.
1:01:00 Balanced autonomic nervous system is crucial for optimal performance and recovery.
1:02:42 Breathing rate at night above 11-12 breaths per minute could indicate sleep apnea or sympathetic drive.
1:06:06 High CO2 levels can significantly reduce sleep quality
1:07:50 High CO2 levels can affect sleep quality and cognitive function.
1:11:16 Consistency in sleep routines is key for better recovery.
1:12:50 Maintaining strong autonomic nervous system balance is crucial for overall health.
1:16:10 Carbohydrate intake can positively impact sleep and testosterone levels.
1:17:49 Consuming high-quality carbohydrates at night can be beneficial if total daily intake is balanced.
1:20:58 Limit sensory input to de-compress and focus
1:22:41 Taking time to pause and disconnect from the world is essential for mental well-being
1:26:06 Understanding physiological stress is crucial for optimizing human experience.
1:27:44 Red light therapy has numerous health benefits
1:31:10 Gaining muscle mass and staying lean is possible, but depends on baseline fitness and training age.
1:32:51 Setting reasonable muscle growth expectations and consistent training
1:36:25 Timing of macronutrients not a major concern
1:38:10 Maintaining mobility and preventing injuries are crucial for aging adults.
1:41:45 Grip strength predicts disease at a higher rate than smoking and diabetes.
1:43:42 V2 Max and muscle strength decrease with age and non-training, impacting mortality.
1:47:09 Start building muscle and strength as early as possible to prepare for age-related decline.
1:48:55 Lack of buffer puts health at risk
1:52:12 Challenge your heart with lower and higher intensity exercises.
1:54:05 Consistent challenge leads to adaptation in physiology.
1:57:23 Sleep debt affects decision-making and performance
1:59:01 Creatine is not just for bodybuilders.
2:02:37 Creatine is a fast fuel source for the brain and has neurological benefits
2:04:18 Adherence to workout and nutrition programs is the key for successful fat loss.
2:07:52 Genetic testing for nutrition is not reliable for all ethnic backgrounds.
2:09:44 Personalizing exercise and nutrition is key for success.
2:13:25 Creating a human digital twin to monitor health and predict diseases.
2:15:10 Advancements in the use of digital twin for organs and the potential benefits
2:19:07 Awareness and choice in managing stress and technology
2:21:04 Lack of knowledge and databases for health markers
2:24:31 The speaker acknowledges the significant role his wife plays in his life.
2:26:28 Zoe's growth story and scientifically advanced gut health test
Crafted by Merlin AI.
My notes from the show:
-look at performance anchors-things that put most strain on physiology-what's holding back
-humans have better ability to adapt and respond to environment
-visible and hidden stressors: first are aware of (e.g. drank alcohol), second put equal or greater stress but can't see them (e.g. vitamin deficiency, sleep can be worse than think, muscle strength)
-reference ranges are too big w blood work, also can be association problem w things effecting it up and down
-low testosterone is often symptom-look at why so-used example of person w allergy to tree
-for sleep look at environment, behaviors, physiology, psychology (for instance can have negative assoc w sleep)
-have to break pattern if learning from staying awake/getting back up, can do sleep restriction training (effective but brutal): stopping bad habits, wake up at early time from going bed late-do this all week-body will learn need to go to sleep right away-every week then add 10 to 15 min
-don't look at tv or social media right when wake up-will know the stimulation is coming and wake you up earlier
-sleep extension research: 7.5 to 9 not needed to avoid health problems but helps w performance
-sleep debt: can't time travel, but can get back out of sleep debt-shouldn't think about adding up hrs
-sleep consistency more imp than time
-perform tasks at same time of day-example of athletes
-high intensity in evening has carry over and hurts sleep
-breathe faster to let go of CO2-CO2 has bidirectional relationship b/n physiology and psychology (feel both, one effect other)-CO2 build up tells you to go to sympathetic drive-flight, fight, or freeze-parasympethic is rest, digest, chill, etc.-want high reslience on both sides-want to breathe at right where supply meets demand (11, 10 breaths per min at night ideally)-amt of CO2 in room is key->sympathetic nervous system-want ventilation in room
-make body think at home when traveling-senses-can use scent-same rythm
-hrv very strong metric-telling overall balance of autonomic nervous system-highly assoc w long term cardiovascular risk, strokes, hypertension, blood glucose, mental health, etc.-interventions that work are exercise, stress regulation, breath work-fatigue causes hrv to go down
-inverse relationship b/n sex bonding globulin and insulin-if carbohydrate insufficient then insulin can get too low and testosterone goes down-assoc b/n carbohydrate and serotonin (helps fall asleep)-eat carbs at dinner
-try to solve non-specific stressor-are any hidden stressors?-need intentional times when removing input because so much arousers (can do breath work, walk, meditation, etc.-morning, noon, and night)-dissociation b/n hrv and respiratory rate and sleep quality (independent variables to pay attention to)
-red light gets into tissue: beneficial for skin health, energy, changes in hormone system, could improve vision, global recovery
-lower intensity longer duration increases hrv over time-higher intensity can put in hole
-small surplus in calories if want to gain muscle but not much fat-make sure protein very high
-for muscle growth timing of protein mostly irrelevant
-movement skill for not causing pain and getting hurt important-key to not miss training, have to stay active
-speed and power imp to not fall-need to train balance-need foot and hand speed if lose balance-start w lower body-need eccentric strength to stop self from falling
-leg strength and VO2 max very imp for staying alive
-VO2 max: elevate heart rate for 20 to 60 min, also do close to max in another way
-SAID: specific adaption to imposed demand-if physiology challenged will adapt
-building muscle: need consistency w progressive overload: load, reps, set, # exercises, frequency, rest (10% per week)-variation-think number of workouts in total
-creatine: improves strength and muscle size (3-12%), gives atp, bone health, helps density, brain health-a preferred energy source, neurological help
-fat loss: ideally preserving muscle, fat stays off-adherence is most imp-calorie deficit-nutrition based-protein needs to be adequate-need something involving strength training at least once a week-something that burns a lot of calories-likes variety of workouts
-stress coming one way or another-better to be aware and choose it
Thank you so much. No way I’m going to listen to 2.5 hours of rambling
You shld be paid for this 🙌🏼
Thank you for taking the time to summarize this information...so appreciated! 😊
Thank you brother, in return I'll teach you a tip to empty your mind, useful to find peace when feeling overwhelmed.
Step 1 - simulate your eyes being closed while open, by covering your eyes with your hands, (when we Actually close our eyes, it activates the mind- this avoids that)
Step 2 - with your eyes open like normal, stare off into the distance of the black dark. (with your eyes open it keeps your mind disengaged more)
Step 3 - as random thoughts creep in, shift your eyes to another location in the dark, or blink a few times, (it refreshes and derails your mind from putting together a clear thought.
Last step- while the process seems to work, transition from eyes open to eyes closed, back and forth a few times, so that the black emptiness in your mind matches- from open to closed eyes.
You'll know its working when you feel your shoulders drop a bit from feeling relaxed. After a while you can do it from just closing your eyes without engaging your brain as much. Cheers
@@venomtangThanks man.
New to this channel, but in awe of the interviewing skills. Clearly a pro in getting the most out of the conversation while also making it a good experience for his guests
He asks amazing questions. Gets right to the heart of the matter. He’s such a great interviewer. ❤
I came across this video yesterday, on my 69th birthday. Struggling with some body aging issues, like sarcopenia and joint pain. I think this video was sent to me by a divine intervention, as it gave me so many tools to improve the years ahead; and the greatest hope that at any age you can reverse a lot of these pains! This is the most useful and comprehensive video I have watched on longevity. Everything was well explained, in understandable terms for the mere mortals, not scientists, most of us are! very practical advice, achievable by most. a HUGE THANK YOU TO ANDY GALPIN!
Pop
Sir.
can you type the Take home points Please.
@@ushab1967 No sire you have to watch the video.
He allows them to speak and really listens to them. Hes found his true talent and purpose in something he probably didn't even set out to do. Amazing interviewer
This podcast is my reason for wanting to come home at night to listen to something that can help me navigate life better day after day. Thank you so much!
Wow this is amazing! Thank you so much for your support! Team DOAC 🙏
I used to be so fit then every time I gave birth it just got that bit harder- this is really motivating to not put it on hold
Same here. I listen during my commutes to and from work. Really helps the hour go by easier, and I learn things I'm interested in
@@TheDiaryOfACEOYour voice is soothing to listen to at bedtime. I also enjoy all the questions you asl each guest.
So, I got most of my “life adjustment lessons” from this podcast, and I am 48 now. By life lessons, I, personally, learnt how to reverse my pre-diabetes, I improved my health, understood fasting and menopause better for my own benefit….led me to following the right people [ for me ], even relationships and ultimately got me so interested in Nutrition and Psychology [ more so than before ], I literally take notes, rewatch episodes, share them with others when other people also go through ish in their lives and am now studying Psychology. If ever there is a call for normal people to talk about how watching THIS podcast impacted their lives, ask me ❤ #DOAC #TheDiaryOfACEO
“What is the emotion?”
If only we asked that question more often… this world would be a better place❤️
Especially when doctors frequently misdiagnose folks bcus of how they feel “emotionally”
What is the emotion?
@@xtinax33 What is the emotion? Just making the world a better place.
@rplace1111 and if only the person would answer the question.
Usually jealousy.
Thank you for inviting this guest. I've been following many podcasts about sleep quality, as I'm struggling with it personally, and I thought I couldn't learn more about this issue. Thanks to this podcast, it turned out I was wrong and he broached many new and surprising aspects of sleep and how to deal with these issues. Thanks a lot! ❤
Elizabeth Bright stated that if you awaken at night eat a small portion of fat and it will help you get back to sleep quicker
Are you drinking caffeine ? If so quit that and your sleep we’ll be like heaven
Drink magnesium powder 20 minutes for bed or take magnesium glycinate before bed.. you will for sure sleep like a baby..
I'm sending this man a psychic HUG 🤗. He couldn't articulate his pain because he didn't want to implicate anyone...but clearly he was a sensitive child and his struggle was real🥺.
I think he could have articulated almost anything since he is so well-spoken, but he didn't want to. He didn't feel the need or maybe the right to expect any more empathy than anyone else. He said he didn't want to over play it. You're so right, though. The pain in his voice was palpable.
I had a hip replacement 3 years ago. I got a trainer familiar with joint replacement clients. I worked pre and post op on a strength and stability program plus exercise spin bike. I'm 65 and fitter and stronger mentally and physically than ever before.
Andy is so gentle and humble yet so diligent to his calling. What a blessing this man is to the world!😊
Some of the best sleep advice I've ever heard. Especially the use of smells!! This is something I have taught my clients for years!! Utilizing the olfactory nerve pathway to "train" the mind and body what "time" it is. The more senses we can negotiate with, the better our chances of success in health outcomes we are working towards!
I paused this video at about the 1hour mark to write this comment. Your guest provides fascinating insight into the biology/physiology/psychology of the human condition. Just brilliant. Well done both of you.!! 🙏👏
When he went into his past as a child. As someone that also had it pretty rough as a kid, raised by the state, poverty, streets, homelessness, you name it...I completely understand how hard it is to put into words how focusing on the now isn't belittling or compartmentalizing what happened. Its being able to overcome what happened to use it as energy to be better, and focus on the positives in life. I've gone through what I had to, but I am here now, I can better myself for the world around me while not trying to worry about the things I cannot change.
I think his family was poor. They went through a hard time because of lack of money.
I do enjoy how genuine this guy is. I admire his emotions
Listen to Andy, with so much garbage in the health industry, Mr galpin is easily the most underrated truth speaker. One of the few I take notes from. Thank you sir. I will be following close!
*Aptly stated*
I concur
The problem I have with Andy is he’s unwilling to look into new studies that go against his beliefs. The guy is a little close minded in my opinion.
Lol how do you know it's the truth?
I listened to this over 2 days… 0:51 The information shared is absolutely incredibly empowering. I will listen to it again. Thank you for showing your vulnerability at the beginning by being silent and trying to collect your thoughts that shows the human being behind the man. 🙏🏾💗
The Diary of A CEO.. I love every content you posts. This makes me even more informed, smarter, educated!! Thank you for sharing amazing incredible interviews! Love from the Philippines!! More Power❤
This is the ONLY podcast that I directly support. I'm very conservative about subscriptions but this one is so worth it. Would love to see an interview with mathmaticton/author John Lennox. I believe there could be such great dialogue. Thanks again for all you do!
Thanks for your support! We're so happy to hear we are bringing value to you and thanks for the suggestion! 🙏
Amazingly organized professional when it comes to speech. He could be a lecturer and I would be focused for hours. Everything he says is so clear.
DOC the Barabara Walter's of Podcasts. I can't count how many people show up so differently for you. Your empathy, compassion and ability to be present is unparralled in the industry. There is no better listener than you. Brilliant work.
The insights on human performance and the impact of sleep on productivity were spot on. For entrepreneurs, understanding the circadian rhythm can drastically improve work output - scheduling complex tasks when your body is naturally more alert can lead to higher-quality work with less effort. Plus, leveraging short, high-intensity workouts can boost cognitive function without eating into busy schedules. Good content.
My father turns 100 this year. He's never done any sports or exercise and always went to bed close to or after midnight. He's spent most of his live behind a desk and is a bit of a loner. His bloods are all with in spec, his body has no wear and can still beat me at chess. The only thing apart from possible genetic reasons that I can think of that enabled his longevity is that his family always ate and drank like clockwork. 3 meals a day, no snacking, simple English food (muesli, sandwiches, meat and seasonal 3 veg), very rarely had takeaway or alcohol, sweets only after a meal, only ever really drank tea or coffee and occasional juice. Total simplicity.
Lack of stress might be the biggest factor
God’s grace
The same of the parents of my childhood best friend. They are doctor-free even in their 70s. They have lived a life just like your father.
@@luisgomez1335 what is stress? It has a vague definition when not linked to causation. Some people love that stress and adrenaline and cant live without it. . . some others will crumble.
My grandparents lived not sooo long but did not really visit doctors for medication just for consultation. They both lived till their 90s and they had a life of stress with 7 kids and little money.
I see people today getting stressed because the bus driver wasn't friendly enough.
Maybe he wasn't a big eater too?
amazing guy. thanks for having him on the program. i appreciate your way of being silent through the emotional beginning .
Really glad this one resonated with you!
Thank you for being vulnerable Dr Galpin and for a great interview DOAC
After hearing a lot of podcasts with Dr Andy Galpin, it shook me how emotional and fragile this session started. To paraphrase Dr Galpin, it really was a new path of direction in an interview for him. Amazing podcast gentleman, full of new insights. This one will definitely be on repeat.
Same! So much credit to Steven for his peaceful patience and understanding.
@@caribarnes6587 agree with you both, evident there was something in the past, and SB acknowledged, sought direction, got it non verbally, moved on.
Tears sell. You are proof
@@CM7777... Yep. We see this trend a lot with this channel’s videos! Sometimes I do wonder to what extend it is staged, but authentic or not - it definitely sells.
I think you summed up Andy Galpin perfectly, bottle him up.
I could literally listen to him and his exercise physiology wisdom all day.. and so passionate. Thank you... 💪🙏🏼
The best podcast I’ve ever heard. I stopped it three times just to digest what had been said so far. Thank you both and whoever made this possible.
The opening few mins are so special… everyone should watch, even if they aren’t interested in the subject matter! And 1:39-1:49 is exceptional for motivating people to care about their health, especially strength/agility. Thank you both
This is one of my most favorite episode/interview so far! It's packed with so much accurate and non-misleading information, referencing studies in a very transparent manner was golden!
- The whole segment on VO2 Max was very eye opening and helpful! I'd better pump up my VO2 Max to as much as I can before I'm too late!
- The detail on blood work and intricate workings of bio markers interacting/influencing each other was super interesting!
- Section regarding HRV, I wanted to hear a little bit more about it, like what is considered "good", is higher always better? etc
- Tips on sleeping was very helpful and I found them to be a very solid program I'd be motivated to try out!
I love Dr.Andy Galpin and his teaching. Pleasant surprise to see him on this podcast. Excited to watch it!
He really moved me with his vulnerability. Thank you for the conversation! You inspire me
Me too. You know that man is deeply passionate about his path.
Man, the music in the beginning and the way he says the guests' names are something that I will always cherish and love listening to. Do not change that, Steven.
He’s withholding a lot because he’s uncomfortable. ❤❤❤❤❤ sending love to him.
How do you "send love" to someone? I don't get it
@@johnreidy2804 it’s a figure of speech. Meaning someone inspires positive feelings.
@@dodgygeezerdandy OH, I see. It just sounds snow flaky to me. But okay...I get it
I appreciate the fact that the long pauses were not edited out.
Those long pauses hold more information than the spoken words .
This was incredible… I’ve heard Dr Galpin speak on other podcasts, but this one hit differently for sure. Great job !!!! 👏🏻👏🏻👏🏻
Deep rooted stuff that we live through & suppress is the creator of change. The Dr. had to hold on to not spill the beans on his darkness. The best CEO redirected the talk, great job. The suspense was high, the build up was great! I hung in with you both til the end. Very informative talk . I am going to follow you both.
needing suspence and a build up being high just shows trauma. this is who we are as a socity now. we are uncomfortable with a conversation at ease. a shame!
What a fabulous human being, I'm so envious of people that have so much passion and drive in what they do. Still searching for that in my life! My first DOAC podcast for me, loved it!
Dr. Galpin gave so much valuable, useful information. And the information was not presented in a boring way, as I did not realize 2.5 hours had passed. And Steven’s sensitivity, listening skills, and thoughtful questions never cease to amaze me- he’s just the best interviewer out there.
Galpin keeps me sane and educated. Thanks sir.
Puuuh, what a great and profound conversation ... Thank you so much for making my day Dr. Andy Galpin and Stephen! This was, in my humble opinion, your best talk so far. Wow.
You have the power to evoke emotion in your guests, and listeners, like no one else. Thank you, Steven... for you.
Still can’t figure out what his emotions were about? Having the perfect life with no trauma? Strange
I like the way this guy has a good think prior to answering and doesn't just spout the first thing that pops into his head.
Wow. This man is beyond knowledgeable and explains every detail without losing the actually question posed. He is a master! I have told my mother to watch this specific episode (among many!) as I need her around for many years to come. Thank you DOAC! It's never too late ❤
Lesson I took from this-exercise doing something you enjoy enough to actually do it, eat healthy in a way that you’ll actually do it, and enjoy whatever you choose to do with another human
Dang you weren't kidding about the guests getting better and better! This guy is amazing! I love your show!
What's amazing about him?
Andy is my favorite! The part on sleep🙌🏼 I have severe insomnia and I’m going to try his advice. It makes so much sense. Appreciate your knowledge.
This was a great conversation! Best info on overall health and factors that can impair maximum health. I m a 60 year old woman and in my life I have trained a lot on my own doing a lot of individual sports and also gym training. I have now known the challenges of aging and life stress, menopause etc. From age 45 and up I ve taken trainors because I couldn t get a functional workout for my needs on my own anymore. My body was in it s best shape ever at 52. Things went downhill at menopause until I found the right hormones etc. But aging will still take a toll and from my experience I think the most important thing is to find the willpower and motivation to want to do the work to increase fitness as you age. At 60 I was encouraged by a trainor I met at a gym on vacation went I was rested. He made me slow down every exercise I was doing, cut down half the time and relax and breathe during gym time. I lost weight around my waist and stomach just by doing things slowly and relaxing, getting a good amount of sun and restful sleep. I m a big advocate for changing things up, going on vacations and getting help in the gym from testosterone driven people who know about training.
Most powerful interview I’ve ever seen. Two brilliant people, one brilliant interview! Thank you 👌🏻👍🏻
It's always a relief to watch/listen to interesting, informative adult conversation that you can actually adapt and use in your every day life and that contributes to a better understanding of ourselves and actually benefits us. This as a 75 year old I will use. 👍
This 75 year old agrees. 🙂
My heart breaks for Andy.. it was obvious he had a trauma in his life he didn't want to go into. I love his works & his dedication to helping us understand how important our fitness is & explaining why & how. You are a gift to us all. Thank you so much! You are my favorite fitness authority Andy!!❤
@user-ty4bn7eu7i as it all starts, in the beginning 4:54
5:00
How are people still so naive
Steven seriously! your podcast guys!! It is the most valuable, informative, educational piece of work and dedication to humanity! Thank you, thank you for all of these incredible guest speakers you brig on your table for us! And thank you for the questions you ask them! you are truly the greatest podcast host in my opinion. You make them all emotional, this is really something you now? you have this gift of just being able to touch their right chords all the time and that is what makes it even more special for us who listen to all of these incredible lives. Thank you Steven and to all of your team that makess this possible xx
Agreed!!!!
I'll be 67 soon and just started a weight resistance program. I have doubled the weights and my strength in 2 months! I was already walking and doing pilates. Adding weights, adjusting the program, can make a big difference. Not only that, I have added muscle, and decreased fat. Total win! It can be done and it's never too late to start!
65 and started back at the gym only to find out I have a hiatus hernia. Very difficult to start weights now. So disappointed.
@@Kimandpaulthat really sucks :(
Dr Galpin is an absolute gem. I just started tearing up when I heard his silence. The guy truly cares for everyone’s health. A true humanist. Love these podcasts, good and competent people broadcasting other good and competent people for the greater good of the world. ❤
Andy Galpin! His interview with Huberman should be hold as a national treasure.
Agreed! I watched the series with my notepad
@@EpaulshiWoW
Enough with the national treasure crap
So you've personally tested all of his recommendations?
@@NDnf84 LOL I'm not talking only about protocols but also the way he scientifically explained mechanism of breathing, fat loss, strength gain etc. Don't need to salty bro.
I used to enjoy exercise in the evening, but as I am older I am most motivated in the morning and find it is a great way to start the day as I feel I accomplished something already. It just makes me a happier person.
I sadly only have the evening to exercise. Might change when the kids get older; but right now, not in the cards.
@Totaltwist yeah kids definately make it hard. I used to do a 5:45am spin class and left the husband to watch the kids til I got back.
@@saskhiker3935 I can't do anything until my partner comes home and tags me out at 7pm!
Me too
I get it. But for me that ain't always an option when I'm starting work at 04.00 hrs.
Dr andy Galpin is a super genuine guy. Watched his other podcats and it always looked authentic.
Just fascinating. As someone with aging parents in a struggle with mobility, leg strength and the depression. This is just a wonderful insight to helping them.
I've seen Mr Galpin interviewed on several podcasts...this was the best. Thank you so much for allowing him to be more...HIM. So much to learn!
For muscle growth, consistency and proper nutrition are key factors, regardless of the time of day you exercise. However, some research suggests that late afternoon or early evening might be slightly more optimal for muscle growth. This is because your body temperature is higher during these times, which may improve muscle function and reduce the risk of injury. Ultimately, the best time to exercise for muscle growth is when you can perform your workout with intensity and consistency.
Dr. Galpin is my favorite exercise physiologist. His explanations of complex ideas are inspiring as a teacher myself. This is truly one of my favorite podcasts to get deep information and inspiration. But I never watch and certainly do not share with others.😉
Best podcast ever. The sleep conversation was so significant. Would love to hear even more from him about that subject!
Such truth in this episode. .. I jumped off a short retaining wall and broke my leg horribly. I'm, 74 and it's almost a year ago now but I'm still struggling to walk. I'm grateful that I can walk at all, but am learning the hard way, how important it is to prevent being injured. In this case it is totally on me. My leg collapsing was the furthest thing from my mind as I'd always been able to run, jump and climb at will. Take care people and be conscious of changes to your body.
Did you have osteoporosis or land funny? Every time I think I'm back on track I reinjure myself by thinking I am capable of more than I am now at 59. But nothing serious like that touch wood. Good luck with your healing.
Such a great episode. I feel like I can sit and have a deep convo with Andy on our childhood. That resonated big time. My parents were tough workers and stoic. Love Rich.
Thanks for making the intros less jarring, mate. Much appreciated :) Didn't think you'd listen. Pleasantly surprised. On with the podcast!
I have always opened every window & door in my place, so I could feel more alert...now I understand why it makes me feel better.
It's crazy how watching someone else almost break from their trauma puts me right in front of my trauma. Now I'm sitting here with tears running down my face, I feel you brother. 😢
First to reply here. Hehe
:3 Early crew. Also, #GoVegan 💚✊🏽😎🫡🫶💜💚🤓💪🏽💪🏽, red light therapy, caffeine (wait at least an hour after waking to not throw off cortisol levels), exercise, meditation, fasting, breath work, herbs, etc.
Shalom.
Kyle - your words are truly deep , with great understanding towards Dr Andy’s journey through life. You are both brave with the words you share.
What’s happening here?This guy is trying not to cry on camera…I must be patient…something happened with his family that still hurts,a lot.Dont we all have these incidents in our lives?I know I do…
ABSOLUTELY BRILLIANT. thank you both for making this conversation happen and for giving us all the chance to listen in.
Andy, not only do your questions charter a journey of gifts for your audience, but also for your guest. It seems as though your guests go through a wonderful feeling of respect and recognition that they don’t get elsewhere. Hugs to you for sharing your talents.❤️
I can agree with this statement as I began my journey early this year to build my strength etc, and I feel so much stronger, happier. In short I feel amazing at 72 years young.
He is accurate. I witness my congestive heart failure patients, old and frail patients regain increased ejection fraction, muscle mass, endurance, stability,etc with simple and consistent changes.
It is possible.
Prevention is definitely easier.
I am a physical therapist.
How I fixed my sleep as a little boy, and it’s worked all my life is when I lay down, I lay on my back, I’m comfortable, I let can feel my feet relax, my legs relax, by abs, working my way down my arms simultaneously up to the crown of my head. I block out ALL THOUGHT. My only visualization inside my mind is the color black. I just think black, when my brain gets bored, it falls asleep. I fall asleep fast now, I fall asleep in less than 5 minutes. There is the occasional night of insomnia because I am worked up or I can’t forget something that has royally pissed me off and I got to fix it that I can’t release it and relax. Then I got to resort to other measures but I generally find myself back in track in less than an hour.
Placing my hands under my bottom, laying on my back helps me relax, kind of like a swaddled baby. Works like a charm
I really respect his caution with over generalizing findings and rigorously qualifying his statements and the research literature. Two guys with a lot of integrity!
"01:49:11 People Don't Believe Their Health Problems Can Be Fixed" that is phenomenal information to know... seeing how I turn 60 this year. It has been nearly 20 years since I last was consistent and serious about fitness. Thanks for the info.
Thank you!!! 17 yrs ago a man made an illegal left. I work hard to get my basics back- everyday now.
The FIRST 6 minutes of silence are amazing. The vulnerability, listening and giving that safe space without rushing. Just 6 min in and I know I will love this episode. Is so much more that "fitness", love this. And congrats to Steven and the team that did not edit this.
I second this! Grateful for the choice to leave in the vulnerable process-the silence and wrestling with self-and the follow-up question of “What is the emotion here, Andy?”
@@KristinCerda I find it disrespectful, as he is not his therapist. An invasion of privacy. Awful. Extra points to Dr. Galpin for reigning himself and not fall for it.
How was it disrespectful? Steven asked a pretty innocuous question, he didn’t know how Dr Galpin would react. And if he wasn’t ready to talk about it I’m sure Steven wouldn’t have pressed it. But the fact that he’s gotten people to really open up is testament to his thoughtful interview style and the detailed research his team does
@@bbonkersdisrepsectful my ass. He asked him non invasive questions. “Why do you care” is an opportunity to explain your passion. If you are being interviewed then be prepared to answer questions. Simple as that. I found the beginning awfully painful to watch as this man struggled to articulate simple answers e.g Why do you care? Simple Answer: I care bc though I had great parents growing up nothing was handed to me, I had to work tremendously hard for everything I've earned.
Understand? Not rocket science. This dude needs to journal, meditate or sleep more. He struggles so much and kept getting lost in thought.
Excellent job to Steven for sitting in the silence and letting it SIT. That is so darn difficult and not pushing that past his comfort zone. Lovely LOVELY message from Dr. Galpin!
I clicked on this because I enjoy Diary of a CEO, I stayed because of the sheer raw human emotion showed by Dr Andy within the first 3 minutes. Superb interview 👏
I love the honesty of Dr. Andy Galpin that he also finds some of the things he advises, difficult.
Just thank you. Thank you for making this series.
And thank you for giving us giving us the opportunity to hear the things that you talk about.
George Davis
You say go to your qualified physician, but how many doctors do you think are actually qualified on that level? Doctors are very good at giving pills, not so much at dissecting blood work. At least I haven't met any.
Good point.
Exactly. My dr almost killed me by misdiagnosis and having me take cipro in high doses without any warnings, only found out while I was having major problems that it was the cipro which has a black box warning… yeah thanks DR 🤬
@@MP-kd9pmThey ruined me and my mom with stuff like that.
It's just a lawyer-ease thing that needs to be said for their protection legally. I would trust your own intelligence and intuition. All the best
Try seeking Functional Health Dr.'s. Of course, most medical insurance Co. won't cover because they aren't in business of making you healthy. We're our own advocates. Starts with food from organic sources in correct combination of movement. ❤
I always open a window in my bedroom at night, even through winter. I open it less wide below freezing, and close it only on those -20 celcius nights. I sleep better when fresh air can cycle through my room. A drop of quality lavender oil on the bottoms of the feet is a great sleep aid. Opening windows throughout the house during the day (even for an hour in the afternoon if it's cold outside) is good for both nighttime sleep and daytime alertness. Great interview!
Same here
No way, I've seen too many crime stories where the murderer got in the window at night lol
@@veganandlovingit Reminds me of the decades after watching "Psycho" I had to have a clear plastic shower curtain so I could see who may be outside the shower, and being terrified of swimming in the sea after "Jaws." The fear is real. 😉
If you're determined to break a sweat after the sun sets, opt for a more relaxing routine like yoga or light stretching. A well-rested you is a healthier and happier you.
@passiveaction you nailed it 👍
This conversation showed me how much my common sense is right. I love it thank you guys :)
Its the accent, you really interview well, you ask great questions, and you do your research well. I'am hooked!
I was waiting to hear him say “get a plant for your room to offset the CO2.” Hmmm…I wonder why he didn’t mention that. 🤔
All this is fascinating. What are the rest of us, who cannot afford this level of care, supposed to do?
I think sleep is continuously underrated in society - I prioritize sleep like a religion and need 9 hours during the week and sometimes 10 on week-ends. I haven't been sick in over a decade and while I lot of people like me live a very healthy life-style, I think its the sleep that really enforces my immune system (at least that's the story I am sticking to to justify my need for a bit more sleep)
I think that makes a lot of sense. When I was in college I was getting sick almost monthly. Just constantly getting hit flus and colds. I was working two jobs and school and only ever got 2-5 hours of sleep a night. It was overall a very uncomfortable time of my life
One ot the best podcasts about the importance of excecise and training!! thanks a lot!!
14:30 Stressors and how we respond.
17:30 grip strength
21:30 vitamin D