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Andy Galpin

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2024-01-17
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2024-01-17
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  1. “Want to play three hours of video games? Great. Like, what is the thing you love to do that you don't like let yourself do?”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  2. “We are going to potentially do some sort of movement. So your PT or your actual movement coach, respiratory muscle, hip, adductors, whatever that little thing is, we need to get activated. So any hygiene we have from whoever's coaching you there, we want to get done. We're doing our hot cold sauna thing. You want to do that outside? Great. You want to go do your breath work outside just get hot. Like any of those things you'd like to do for recovery. Wednesdays as an example is that day. That's it. Catch up on work, maybe for a few hours. We're going to keep that thing. We're resetting. We're checking hydration or sleep extension. We're napping. We're getting PT massage soft tissue. All that stuff is Wednesday. And that's Wednesday. This is also the day where you do something that is obnoxiously selfish.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  3. “So, if I were to give you this one example of an actual full training program for you, I'm missing a bunch of information here, but just as a sample here, I would probably say if you're skiing initially, Five days a week as a way to call it, I probably want roughly Wednesday. I want almost as a pure recovery day.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  4. “If you start adding up the restaurants, and even if you cheat the restaurants and you do that at the appropriate load, five by five is anyone who's truly strength trained that is a beast. It's another word I was wanting to say, but I'll pass on saying it, like, starts with an M and an F involved in it. A load, right? It can be as little as three days a week, three exercises, three sets of three. That's probably what I would hedge more to you.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  5. “That's exactly where it's going. You can use a very easy rule of thumb three to five method. Now, every time I say this, the entire internet comes after me. Yes, I didn't invent it. No, like it's been around for a very long time. Three to five, which just means it's three to five days per week. Pick three to five exercises. Do three to five sets, three to five reps per set, three to five minutes rest Five sets of five of five exercises.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  6. “as if they are separate. Everyone makes and says, oh, yes, they're not, but then we go right back to treating it system by system. If we want to improve movement, that means that foot heel connection needs to be worked on in all of our practices, right? We just don't let it go. That's just a new ingrained system. So I would do that. I would say the same thing for a rotational work. It's really weird. People get to rotation and they all of a sudden just forget the strength train, right? And they get to rotation. They're like, I'll just do sets of tanners. Like, what, why? Well, why is that the only answer? You want to be strong this way and this way, right? Great. So we're going to have the same movement patterns that we're going to get there.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  7. “Like split stance, even potentially elevated one foot overhead pressing, rear shoulders, things like that. Let's get your back out of the equation, but I don't want it gone. So that's the real beauty. You said a second ago, terminal extension of your right leg when it's trailing. Okay, great. So let's put it in terminal extension. I want your right leg behind. I want your right heel on the ground. I want you terminally locking out your knee. And then we're going to do overhead movement. And so what we're doing is, in that case, we're not training the leg per se. We got that and other stuff. But we're connecting it to the rest of the movement group, which is to say you never get the time off. You are always practicing that movement when distracted. That's going to tell us, do you own that position? Do you really have that? Is that going to mend transfer onto the slopes? That's what we're after. Learning movement, and this is a general problem with physiology. I think we've done a huge disservice teaching systems.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  8. “Oh, okay, okay. Yeah, great. We could do sled drags, right? We could push and pull things that are really heavy for a few steps. All of these things are going to be fine. So my guess is if you were to do something like that, you'd probably be fine. That particular position, it is being stuck in a position under load that really give you problems. So I would look and see when we get out to the place, what equipment do we have? And then we'll work around that. That's the approach. Could be”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  9. “Do a single leg press. For all I care, right? Like, Who cares, right? It's different. Now we got to do something for the back later, but fine. We can make that work. We can do hip thrusting. Lots of ways we can go about”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  10. “And the hip. So, I'm wondering if throw it off. Pick a different exercise, right? Almost always tool agnostic, right? It is what's the thing we're trying to get to, and we'll pick a bunch of tools based on that, right?”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  11. “So we can get out of there. Okay, so we want to pay attention to that. That's basically where I'm looking at, right? So we're going to do some stuff for global torso. Think of this as trap bar deadlift. So we want to make sure that shoulder position is appropriate, hip position, and we're putting strength in the posterior side. And we're just remembering strength.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  12. “Yeah, of course. Right. Because if not, it's not necessarily that you potentially respond better to that training, it's the fact that the hole gets dug so deep if you do more than that.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  13. “Yeah, that's always the answer, right? That's me. Fatigue, my soreness from power heavy strength stuff is really, really high From those things because I'm particularly good at that stuff for my own self”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  14. “Your maximal recoverable volume is MRV, kind of how we talk about a lot, is low. For higher intensity stuff. Now, I'd be interested to see what your muscle physiology looks like. Would you generally consider yourself more fast twitch or slow twitch? Just off the cuff.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  15. “Yes, that's right Don't want to dig a hole any deeper. Fatigue is really interesting whether you're looking at endurance or strength. However you want to do it, this is basic physiology stuff. It doesn't go linearly. There's a little bit of an asymptote here and there's a little bit of an exponential growth such that going from a 10% increase in intensity, so 50 to 60% is almost identical in terms of recoverable volume. So the amount of volume you could do, let's say, skiing at 50% of your max heart rate is pretty much the same as what you could do at 60%. There'll be very little changes. But if you go from 80% to 90%, there'll be dramatic increases in time it takes to recover. And you already, we know, just based on what you've told me earlier, probably struggle on the higher end of that spectrum, right? And so getting into the real high end terms of recovery.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  16. “Something where you gotta be paying attention, knuckle dragging. Yeah. Tap out at six to eight. Six to, yeah, something like that. I don't actually, I'm not super concerned about the exact numbers here. What I'm concerned about is, is it at a level where you sufficiently have to be paying attention? You have to be ready to go, right? We're not sending a work text in the middle of like...”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  17. “You're going. You're more than you want to do. For sure. But we don't need you 95. I don't need you at a tour up max. I want you feeling again heavier than you want to feel.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  18. “Totally. But we need to make sure your hips in particular and feet are functioning appropriately as well as your shoulders. And that's like those are the areas I'm going to go after and making sure we have proper stability. And then we have strength in them. You're going to get a lot of muscular endurance on the slopes. I'm not super concerned about that. I want low volume, high quality strength. I don't really need maximal strength at this point, but I kind of want to touch the envelope a little bit here. I want to get up to Tim, give me a heavy double. Give me a heavy triple. No smelling salts. Don't like I don't need that, but we want to touch more than you probably want to do.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  19. “Are the lowest common recipe, right? Hedging against that, that's when we come back and we do our pelvic floor stuff. We do whatever stuff that you're doing that says, hey, no, this is the way that we want to sequence. So you're just continually reminding it that how much transfer that has over to your skis, I don't care. Hopefully a lot, but even 1%. Not a rate limiting factor. We would have done this in the offseason or some other issue, right?”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  20. “Yeah, it makes sense. Super clean. Yep. Side of the tire. I get it. All right. Great. So that's actually high velocity. Eccentric We want to make sure that we come back in and reestablish a proper pattern over those same ranges of motion and fast. We'll walk through exact examples here in one second, but we're walking from the top down. I want to know what your week looks like. What's the skiing? Now that we understood that, now we're backfilling in all of our needs. Okay, so we needed the down regulation so that we don't just get the entire system to lock up on us. We needed now to look at our physical attributes. Okay, can we come back and reestablish proper movement patterns? What I mean by that is you are going to, when you're on those slopes, you're going to default to your movement and breathing patterns.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  21. “So, I want to make sure that you're strong in strong positions. So, everything you outlined is going to be steady state endurance or a somewhat limited range of motion. You've also outlined, and again, I'm making assumptions here, but when you're doing a lot of those fast turns, it's a greater range of motion through your knees and hips because you're cutting at a faster angle”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  22. “You're pushing the slide in the wrong direction for sure. So then again, that's more typical upregulation. We need to bring you back down. But I just feel like it's important to say that because some people go out there and just have everyone down regulate. And you're like, well, time out here. You may or may not need breath work at all. Tool So, I want something in there after those sessions hit, and we've got that big fear to go, okay? Let's bring it back down, that could be very, very low volume strength work. If we feel like we have a little bit of an issue with under-regulation,”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  23. “May or may not be a problem at all. Could be totally normal for you. Easy, no problem. At the same time, they have a respiratory rate of nine breasts per minute. Okay, again, maybe totally normal, especially if you're super fit. Anytime we're running through physiology, we're never taking action on one metric. There's way too many things that could be explained what's going on there. But if you couple that with lethargy, can't get out of bed, performance numbers are down, no motivation drive, things like that. If you think that person is burnt out, And you give them a bunch of down regulation work. Going to be a problem Going to be a real pushing.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  24. “Yeah, yeah. It's pretty easy. That'll kick off the diaphragm pretty quickly and so it becomes a problem. So we would look biomechanically We would look at it chemically, and then we would look at pattern psychophysiologically, something like that. But that would be the places to start to figure out, okay, you may or may not need breath work. That doesn't necessarily need to happen. It also, again, can be detrimental. Meditation, the same thing. It's almost like as an aggregate, it's generally very, very, very positive to extremely positive. And there's also subsets of folks where breathwork is maybe not a great option, right? It's not necessarily just this panacea of everyone go do down regulation breathwork, particularly if your HRV is extremely high, so you're very parasympathetic, and this has actually happened, again, this is rare. More common is what we've been describing, but has happened. We have had folks that have very high HRVs. So if you're using a device like an Aura that's getting you this, you know, once every five minute mark, you're talking about people's overnight HRV averages of 150 milliseconds, 170 milliseconds, really, really high, which.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  25. “Versus a Venn di Okay, may or may not need it. Again, let's take a look at CO2 tolerance. Let's take a look at mechanics, how you're moving, how you're breathing. Potentially, I don't know if you guys covered this in your combo with Eric or not, but where are your ribs at? Are you have excessive rib flaring?”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  26. “Nasal only breathing when you're at maximum heart rate doesn't really make any sense to do though. You have a mouth for a reason But if you have significant problems breathing at moderate to medium intensities, O2 trainer, great or dasal breathing or any other tools, but it's effectively getting at respiration train.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  27. “Less. It's almost the same. So air doesn't go anywhere. And so what you need to do is be able to create a huge amount of increase in volume as you may be aware of the relationship between pressure and volume. You open that up and then allow air to come in. So what the O2 trainer does is it restricts airflow in. And so you actually have to actively pull, it's like strength training your intercostals and your diaphragm. So you can do that to give yourself more ability. While that also matters through fatigue is those muscles are like any other muscle. They fatigue. So when you lose that ability, you lose the ability to bring an air like during acute exercise. And so that becomes a problem. Another free way to do it is this is when nasal breathing can work. So nasal breathing alone is enclosing your mouth is a fantastic way to force intercostals and diaphragm to really get on board because you're restricting total air. You're effectively doing altitude without doing it. That's something you want to necessarily do. You shouldn't be doing...”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  28. “Just a brief overview of what we talked about. We touched a lot on respiratory rate. The reason respiratory rate can be either dysfunctional or even just suboptimal, which are different, is because of a number of things. I talked to you about, it could be pattern recognition. It could be psychophysiological. What I never even got to was, could be biochemical. That would be CO2. That would be pH levels, right? You're trying to restore there. The third one is it can simply be mechanical, right? And so this is intercostal muscles. So these are the little muscles that are in between your ribs as well as your diaphragm. And when you contract those that open up the cavity of the lungs, which allows to change pressure, what that matters is the real issue at altitude, and people say this all the time, but there's not less oxygen at altitude. There's the same amount of oxygen at 10,000 feet as there is at sea level. But the partial pressure in the air is different. It's much lower. And so when you open your mouth, the gradient, the difference between the pressure in your lungs and the outside environment is”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  29. “Stress system. Physiology doesn't change a lot of stress, but we can't exponentially increase our injury or overuse risk, right? You will see the back lockup 100% earn this time, right? Not because of injury there, but because global stress got high. Central nervous system said, I don't like what's going on here. I'm going to stop him. I'm throttling him back, pain, pain, pain, pain, pain, tight, tight, tight. That's effectively what's happening. No real actual change there, but it is a global regulator. It's a governor saying lock up, right? That's what's happening. So we're going to stretch that week out that way. I want a full layout of the seven days. We want to put in all those.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  30. “Yeah, that's another metric we actually always bucket. So I want to silver your total recovery capacity. And then it goes back to earlier. It's that non-specific stressors. Get those out of your life and watch your recovery capacity just take off. So we will want to work on that 100%. Nonetheless, this is the end part, right? The recovery capacity is give me my other stuff and I'll get that up higher. But since we don't have time for that, let's just make sure the input, the stressor is going in from what we can control are not out kicking our capacity to recover. This is where the problems start to exist. We want to outkick them a little bit.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  31. “Everybody drifts, right? You end up just having a bunch of medium stuff, which is great. You got to accumulate volume there. But the way that I want you to reframe this is when you're thinking of red, we're thinking about maximal capacity. Can I perform under these maximal conditions, right? You are holding on. You are getting after it. When we get into the other session, we're not working on conditioning at this point. We are working on technical capacity. It is practice. The general rule of thumb is probably something like 20% of the time can be read and almost everything else needs to be practice or recovery. Much more than that depends on your unique physiology, but with all you got going on, new to the altitude, injury history, I'm going to hedge way more conservatively.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  32. “Perfect, perfect. Amazing on that. So we would lay out the entire week on the skills there. And this would progress over time. So the Reds get a little bit harder. The greens stay green. This is a major mistake people made, right?”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  33. “Course, that's where the day ends. Yep. Love that stuff. I would actually like to also see make sure that that session is maybe not full 90 minutes if it's long or even maybe 60 minutes maybe. Enough because we just want restoration Fine. If you're like, no, I leave there and I feel more energetic. Feel unwound”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  34. “So, you're going to do your hard, hard red skiing session, and then we're going to come back and either do some Pilates to unwind. We're going to do maybe a lift that day. We're going to do something else depending on where we're at, right? We're typically doing some multiple physical exposures in one day at some form or fashion. That's what I mean when I say, if it's a single session, that's fine. Single session red is fine. It's going to carry over to the next day. So there's residual fatigue there. There's some other changes that you want to pay attention to. So, either way, we're going to finish that day with strong down regulation. Really going to batch recovery into that. The next day, then we got to pay that toll back. Now, this is again technical work”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  35. “Is exactly what you want to do, right? So we're going to take all that. And the first thing I want to say is let's lay out specifically when we're doing, if we can, the skiing components over the course of a week. And then we're going to build in some sort of intentional down regulation work to supplement that stuff, right? So when we go red on red, then we are paying that back.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  36. “Okay, that's a red, right? We're going to stack that red. When it comes to your training now, I'm thinking. This is a good day to go hard. Counterintuitive, but I want to go hard on hard, right? I want red on red because the next day we're going to come back and probably do green, whatever that means. That could be your Pilates, could be your total off day, or this could be one of the other ski sessions that is a very low technical recovery movement, something like that. This is something of their. And then we can come back and stack probably like an orange, yellow, whatever you want to call it, kind of in the mid. This is where you're accumulating volume, right? So this is, we're building up. This is maybe the longer state.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  37. “And what you want to avoid is doing something in both of those categories on all or most days. And so I personally generally like to stack red on red. What I mean by that is if you're going to have a really challenging session, say it's the touring when you guys really get going and you're cutting, you're sharp, you're moving. This is torsion on the back, right? It is impact. It is also probably more focused because there's like crash and burn, faster speeds, all that stuff. This is high physiological demand. This is high energy demand. And this is high neurological demand. Also high stress.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  38. “Okay, so big picture wise, what I would do is set up your week. Need to make sure that we're doing this in a way where we understand our higher impact days and our higher fatigue days.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  39. “And the reason I'm saying that is going back to your back and knee. Because if we are now either compromised strength or endurance on our shoulders and now we're getting up or downhill or control via other mechanisms. We're probably putting undue stress in those positions.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  40. “Looking at cross country skiers, this is like our study was in that. But if you actually biopsy data that have been done at the deltoid, so shoulder muscle, you can get like a 95% reduction in muscle glycogen content. If you were to look at something like glycogen depletion, In the quads, if you get to like 50 60%, we call that depleted.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  41. “You have to have it. Okay, great. The reason I ask about your upper body is when you're moving on skis like that, and again, I know minimal you about it, you're having poles and”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  42. “If it's beneficial. Power to weight ratio matters. Right. Now, I don't know a ton about skiing, so I didn't catch all that terminology exactly. But from my understanding, you're going to be doing some stuff that is high speed, high change of direction, high impact on joints. My assumption is that's shorter duration.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  43. “It's the same scheme, right? Because we might do Great. So here's what I do. A couple of structured things. Number one, you actually made a comment earlier that I banked that I want to come back to. And you sort of said you don't care about your upper body losing weight. You'd be willing to let it go.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  44. “What you just outlined is fight camp Exactly what it is. You move week one, you do these things, and then you get into a specific plan for five to eight weeks of different things. On each of the days, we have different emphasis, right? So we're boxing one day, we're wrestling another day, et cetera. You're doing.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  45. “Weeks two to three, we start actually getting moving. We're doing a variety of different types of skiing and styles of skiing in different areas. Week three to eight is training. We're going to have somewhat of a specific plan about different styles of training on different days.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  46. “Let's talk about When you're going into a novel situation like that, your hydration, your sleep, we've already talked about it. Those are going to be huge. And then overall stress of all that stuff. Like, that is by far the best place to start. We've done a nauseum there. We're going to go on to what you're talking about here. I need to know what is your, you got two months. What's the rough skiing plan? Because what we want to do first, and this is the same thing when we get in season for any of our athletes or in fight camp, sport is first. You got to get better at fighting. You got to get better at golf balls. You got to get better at tennis balls, et cetera. So tell me what that looks like, and I'll reverse engineer the training backwards.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  47. “And coaching her there. And then all the social medias for me is all science communication. That's pretty much all I do. So if you want to know more about the science and performance, that's pretty much, if you don't want it, like get out of there”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  48. “Yeah, I think it all is or will potentially be on my website. I realize again I'm like business and savvy forte is not my thing, so probably shouldn't have all these brands and companies going, but they're all out there. So education, blood work, rest, sleep.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  49. “Understand how to not only analyze blood, but then go through some of the stuff we talked about of how do you interpret it? Once you get it, what's it mean? All that is done for you. It's completely interpreted. All the patterns and calculations that go into high performance are done for you. And then as a result of that, you get spit out very high precision supplementation nutrition and exercise protocols on the back of that. So it's not just like, hey, here are your labs, you go figure it out. So that is coming out. That's Vitality Blueprint. And then our coaching program is at rapid health and performance is like, if you want to come in and get full immersion coaching, like I sort of started with the beginning.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT

  50. “And that is always going to be free out there. But I had such demand for it. I was like, man, I just need to make a full proper education company. So we released our very first course in Thanksgiving. And I think we had people from over 90 countries get into it. I was like, all right, it'll do well. But holy cow. I was so stunned. So that is out there. We're going to come out with our second and third course this year. One of them will be on performance blood work. And then another will be on managing. It's like an algorithm, if you will, step by step process on fatigue, how to stop it from happening correctly, like what to do, like all this stuff. So that'll be coming at biomolecular athlete.com. I think it's forward strength. But if you get to biomolecular athletes, I'm going to get you close enough. The other one we're launching in January is called Vitality Blueprint. And that is high level performance blood work. And so this is not medical stuff. This is if you want to really understand.”

    2024-01-17 · The Tim Ferriss Show · #716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 · IDENTIFIED FROM THE TRANSCRIPT