YouSaid · the spoken record

Andy Galpin

lines on the record: 299
first: 2024-01-17
most recent: 2024-01-17
sittings or episodes: 1
sources: podcast

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“Yeah, absolutely Rust, of course, is our sleep company. My education company is called biomolecular athlete. And that is actually something that we just released, Thanksgiving. So this is just new to the world. I have always and will continue to put out as much free content on YouTube as I can. So what I do is I have this series of five, 25, and 55 minute physiology videos. And if you've been paying attention, and when I say 25 minutes, it'sh.”
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
“Your body really knows where it wants to go for the most part. Don't sabotage it, but then don't have too much control of the wheel either.”
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
“Let your body do what it wants to do. Kind of the last thing I'll really say here is I think that's an important note. Your physiology in your brain are still way smarter than anything we have, any AI program, any machine learning stuff we've got. Your own physiology has a far better sense of what you're doing. So whenever possible, don't hold it back. We call these performance anchors. So anything you're doing that's an anchor, it's dragging you down. So this is alcohol. This is any number of suboptimal visible stressors, hidden stressors. That's going to hold you back. But once you remove those things, just get out of the way.”
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
“For sure. Kind of my point. I was getting there at the end I would probably let physiology just do what it wants to do. That would be my normal thing. Take your baseline stuff there and then let it go because you're going to be there for eight weeks and we're going to walk ourselves into these first two or three weeks anyways. If you were there for like for example we have Brian Ortega is fighting in Mexico City. For his next fight. That's 7,500 feet in elevation. Brian lives torrents, he lives below elevation. We are doing things specifically now starting like today to prepare for that. But that's because we have to get there for one event, one night. You have two months to live 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
“That'd be high. 14, yeah. Oh, you could do it. But if I'm going up a few thousand feet for. You'll notice that extra thousand feet.”
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
“I don't know if you're going to have like a one to five day effect. And so, really getting into, and this is everything from CoQ10s and things like that. So going back up to like Argentine and beetroot juice, that's going to have an instantaneous effect. Sony bicarbonate will instantaneously change things. The other stuff takes a mital or a PQ or something like that. It's going to take probably weeks.”
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
“Yeah, for sure. And there's lots of research on that. So those would be potential ways. Outside of that, we would have to really start getting into things that are actually specific to mitochondria and to kind of go down those rains. The issue with all that 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
“To get too technical, but yeah, it's super technical. Theoretically, we'll see the date on that. So you can do that. The other way is gels. So, this is PR lotion. This is what they make. So you can just rub a blonde sodium bicarbonate if you want to go around it there. So anyone that has any GI issues with it, the lotion will go as well. Far, far, far more research on oral applications than lotions, but nonetheless.”
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
“Yeah, yeah, on your legs All that stuff. Probably where I would actually start because I could go look at the research and I might be like, oh my God, that was really stupid. Don't do that. I don't know. That was sort of me working through thoughts on there. But a similar idea that is much more founded would be any sodium bicarbonate. Solution, right? It's the same exact idea where you're going to put yourself in a little more alkaline situation. My guess is that would help you feel a little bit better. And since you asked sort of correct application, sodium bicarbonate can come in a lot of forms and fashion. It's baking soda. Like literally. Just be careful though. I could tell you many stories in the lab of doing research with baking soda or sodium bicarbonate.”
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
“Enter lactate. This is why these things are so interesting. It's still a lot to learn here. Some of the trials are like, oh, great, but then they don't work for ketones and they do for lactate and stuff like that. But there's clearly something happening. And this is also why, to come back to a point, creatine is so powerful for brain health. It's the same thing. It's the most direct and fast fuel source. It's one-to-one stoichiometry, so it doesn't give you a ton, one molecule of creatine, one ATP. Others, ketones are far higher, but it's super fast and effective. So lactate would be one, I would 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
“Any of those things done. George Brooks at Cal Berkeley, the lactate king, him and Bruce Gladden at Auburn. But George's has done a number of those trials in TBI. It's similar to, look, you may or may not realize, but there's an entire lactate shuttling that happens from muscle into other muscle, to the kidney corey cycle, all that stuff. There's also an astrocyte lactate shuttle. So astrocytes are like the cells in your central nervous system. They need energy too. So we know that the brain, the heart, and astrocytes prefer almost exclusively anaerobic metabolism, which means they love glucose, right? When you enter into areas of problem, whether you're talking about long-term brain health reductions or even short-term concussions and injury, ischemia is heart attacks, things like that. One of the major issues is we lose metabolic fuel. We have problems, right? Enter ketones.”
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
“Fuel source of the brain and the heart in numerous situations, including altitude, used actually right now a couple of handful of trials being used as an acute response to traumatic brain injury.”
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
“Now, you can consider at this point in the same realm, you can consider any global alkaline agent. And so one of the issues that you're going to see happen with altitude is predictable increases in respiratory rate, predictable increases in carbohydrate metabolism, right? Predictable increases in respiratory quotient, respiratory ratio, things like that. This is just part of what happens. Lactate is a big player. This is insanely beneficial for you. So you may consider, I don't know if this will actually work. I don't even know the literature to be candid here on this one. But I'd lactate supplement. Could be potentially beneficial there. Lactate is incredibly powerful at actually bicarbonate, that buffering acid. So this may sound counterintuitive, but you heard that right. Lactate very specifically will reduce metabolic acidosis. And lactate doesn't do what people think it does. It is certainly not the cause of muscle fatigue and definitely not the cause, absolutely, definitely not the cause of muscle soreness. It is highly beneficial. It is directly used in the brain as a preferred.”
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
“Rhode would be on my shortlist. I would listen to you either way if you said it didn't work at all. If he said it I would listen to the way, but it would be a low risk potential small reward. Why not? Any arginine or precursor, beetroot you mentioned, basal dilation is going to give you every opportunity possible to give spleen a contraction, to get more red blood cells into your blood, to let you acclimatize to it. Other stuff you can pay attention to. So one of the major...”
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
“Yeah, we got him to make it because I was like, you guys are just so much work here. So we use them because it is certified as third party tested as well. So that's pretty much where we got a rhodiola from, but a lot of benefits 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
“It is also cortisol modulator that has a lot of other effects. The paper we published had nothing to do with hormones. It had everything to do with performance. And so there is enough data now on muscular endurance and physical performance that it seems to be pretty beneficial. It's not perfect, not every study showed benefit, but there's enough to where that I've been using it for, I don't know, probably a decade or more personally as well as in a coaching practice. And I feel like it does really effective work on that. So we actually got, and I was pitching it so hard, we got Jeff from Momentus to make it so they have their stuff. So we use 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
“Helping it to sleep, helping calm down. There is kind of resetting that entire access. Because of that, whenever you manipulate cortisol, you have a very good chance of manipulating testosterone because that relationship is antagonistic for the most part. And so the Smaller level science and then also a large amount of anecdotes, it can be helpful and beneficial with testosterone. I would say in my experience it's reasonable. It is a very reasonable thing to think about with that. I wish that more companies would make pure Ashwaganda that is NSF certified. That'd be great. I could use it more directly. Now rhodiola is another one we have had. Now this is not science. This is just my practice coaching experience. I've had a lot of benefit of elevating testosterone with rhodeoliola.”
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
“You can go back to sodium potassium ratio. That'll tell you exactly what's happening with cortisol as well. That's Addison's disease, right? Super low down there. You don't want it to be high either. General thing that is optimal with cortisol is you have giant spikes throughout the day and then giant recovery. This is exercise. This is focused work, et cetera. And then we have this normal curve throughout the day such that we have high cortisol in the morning, so our awake and alert, and then we have low cortisol at night so that we can actually fall asleep. And then there's a curve. So adaptogens are supposed to be modulating that curve, not such that it's going high or low, but such that it's getting back to an appropriate diurnal curve.”
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
“Yeah, what it means is it's we're skipping it's a cortisol modulator That means cortisol is not supposed to be low. It's not a good thing, right? That is lethargy. That is a classic sign of excessive training as well.”
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
“Yeah. With Ashwaganda, I think the only third party pure Ashwaganda company that I know is clean with a K, K-L-E-A I'm pretty sure you'll see it in combinations and a bunch of other stuff, but that's, I think, the only one that sells it designed for health and design for sport might make money as well getting sick. I'm not 100% sure on that one. Decent data on exactly what you mentioned, taking it as the colloquial term we'll say here is any adaptogen who”
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
“They can't standardize it against things like that. It's really hard, right? You're growing herbals and you're just hoping that that dosis is potent as the previous one.”
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
“Totally. No, yeah, people say things like it's not FDA regularly. That's not true. There's tons of regulations on supplements. It's just.”
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
“Pretty quickly on supplements. Plenty of squirreliness here, too, but both those papers are open access. So if anyone wants to dive in, we'll start Oshman. There's much more data on Ashwagandha. Good effective, but it is very difficult to make sure you're getting concentrations at what is labeled on the bottle. And that's actually from a labeling issue as well as a harvesting issue. So the people that are kind of behind the scenes that make these things will tell you not every plant has the same...”
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
“Okay, so we actually just published a review paper on rhodiola. I think it's open access. She'll be able to go read it for free. Way more data on Ashwagandha. Been around for a long time. The issue we've always dealt with with both of those are all of our athletes have to have third-party certified things. And even they have to have NSF or informed choice. So those are hard to get to. If you're not concerned about that, then disregard that. But you really do need to.”
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
“You don't know what problem you're solving really, and so you're just sort of throwing stuff in there. That can technically happen with anything, even vitamin D and heavy metals can be concerned there, but it's a very rare thing. So most of the time, like you're fine. I feel comfortable saying like most people can jump on that train for all those and be totally fine. Outside of that, it would be precision and intent. What are we trying to move? What are we trying to do? If you wanted to go kind of next level of hey, less science, but some science potentially beneficial, then you would get in the realm of herbals. And this is when Ashwaganda, Rhode, things like that start to kick in.”
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
“Oh, yeah, yeah. Like, those would be the standard kind of without knowing anything about you. You throw in that cocktail, you're talking about things that are fairly cheap. Again, relatively. They have very little cross reaction, unlike minerals, unlike even high doses of vitamins. You're playing a game there that you may want to be a bit careful of, but things like vitamin D and things like omega-3.”
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
“The rest of it would be dependent upon your labs and your physiology, what we knew there. You could throw in your never going to be hurt for the most part adding vitamin D. That's a very common one. You're going to be in the sun all day, so.”
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
“You don't have to do N1. There's data, there's tons of it out there. That's nothing's perfect, but there's actually another review article just this week came out also on creatine brain health. So whether you're looking at dementia, Alzheimer's, Marxists, stuff like that, there's no perfect answer there. You can see the data”
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
“Like, why? Candidly for guys our size, fine. I'm probably going higher. I'm also never measuring creatine, to be totally honest. Like, I'm just taking big scoops and throwing it in there, like seeing what happens. There's actually really interesting data on the more recent stuff, the more interesting stuff on creatine is around bone health, brain health, and overall, even like mood more research is been done on 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
“Yeah, because it takes a chronic effect. For it to really start to matter, unless you're going really high dosage. So I wouldn't be super concerned about the water retention aspect of it because you haven't. Yeah, I was going to say, we're having a problem with that, anyways, right? So I would go there. That said, any recommendation, if you try and doesn't work, you don't like it. Just don't.”
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
“Yep. So you want to make sure that that stuff is high. Creatine is great. If you're going to use it, I wouldn't use it the way you did Use it or So having it on certain days or not 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
“He was If you have to, right? So, frozen fruits and vegetables, it's not the same, but it's still really, really high quality. And then supplementation, we could say, I could be brief here if you'd like, but absolutely making sure magnesium is there. Magnesium is released in sweat at very low quantities, but it's still enough when you sweat the amount that you're potentially going to be sweating.”
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
“Making sure it's there. That's nutritionally going to put you in a really, really good spot. Just be really careful, making sure we're still getting colors in your food because micronutrients typically don't have a huge response. Like you're not going to feel a difference in vitamin A or C in like a day. But it will over the course of two months start to kind of add up. Making sure we're not just eating all brown and then having an outlet of greens.”
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
“Yeah, I would just make sure on top of all that, kind of rounding out these points, making sure that you are adequately salting your food because we know that that's going to go down. We know you're a heavy sweater. I don't know what your sweat rate is for your salt intake, but if you're sweating out three or four pounds a day, that's just going to, you're going to lose a gram plus many grams of salt. So making sure that comes back in in the form of supplementation. If you'd like to use electrolyte packs or something like that, or if you do... Would be my guess at this point”
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
“Yeah, yeah. And I like you mentioned some resistant starches earlier. If you can take them out there, that's great too. That's probably going to feel better than just a Maui-noi stick when you're six hours in. For sure.”
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
“Replenish a muscle glycogen that you burn throughout your entire body. We don't care if we're in excess of calories because if we lose a little bit of body composition, we don't care at all, we won't.”
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
“Had a great time. So, point is, you get super de hired super fast and don't really. So, those carbohydrates and all that are going to help maintain.”
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
“I didn't mule deer hunt in the Tetons this year. 10,000 ish feet, I think a base camp was like 7,500, and we would ride horses for a couple hours in the morning to get up to our hunting spot. Holy cow, cold so dry, and ten thousand. Which for me, I live in Southern California, so I'm at zero Like literally”
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
“So it's not that much. No, like you're talking about, well, let's say banana. 25 grams Bingo, right? 100 calories. Like these things are a piece of fruit is typically 15 to 20 25 grams. A small side of sweet potatoes, a cup of rice, like you've already hit 25 to 40 sort of grams pretty easily. So we're not talking like we had this guy pick out on pasta, which would very small changes here, miracle workers, right Just like they really have to. So, point is, I'm making sure that we have an appropriate amount of carbohydrate in your last feeding would be appropriate. We've gotten ourselves a nice infusion throughout the day. This will help with your rehydration since we're probably having fairly limited water intake because you're on the slopes, right? Yeah.”
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
“I train most days. I feel fine at 125, 150. No issues. Almost no carbohydrate at night. Very low. 20 or less grams carbohydrate at night. All we had to do was put another 40 or so gram of carbohydrate at night. Everything corrected itself and sleep took off. So super, super simple solution like 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
“When I go in public, I'm like, I'm not like. I don't do medications. Insulin was low. Super low. There's a known inverse association between insulin and sex hormone binding globulin. So when insulin gets too low, sex hormone binding globulin goes up because that's what happens to free testosterone goes down. So you can do that if you want. However, in this individual, we took a look at total carbohydrate and intake and it was something like 125 grams a day, which I actually feel great personally. I would imagine you probably feel flying at that level too. Even with like training.”
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
“There's tons of links there. In fact, we actually have this happen fairly recently. So labs came back individual. Sex hormone binding globulins high, free testosterone is low. All the signs and symptoms of wanting to go on testosterone. That's not a conversation I have. Let's go to your doctor, right? You want to go on hormones. Awesome. Sleep is terrible”
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
“Whoever complained about dipping bread Yeah, that's amazing. Or whatever, any number of, I mean, you're well, well, or high quality. Carbohydrate sources. Fruit would be fantastic at that feeding as well. So now we get all the other additional benefits that come along with fruit in this context. And then backing up at night. One of the other things that's really clear, while you don't want to have a large meal right before bed, carbohydrates at night are highly beneficial for sleep quality.”
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
“Look, I said I'm tool agnostic. It's the same thing with food carbohydrates and fats have different properties, and that gives us a lot of opportunity. One is not better than the other in any situation. So it is in this context, clearly additional carbohydrate is highly beneficial. You can go more fat. That's great too, just to get more calories. It's also easier, more condensed. You can get it in faster. You're getting in a decent amount for breakfast, so you're good there. I would make sure we have some sort of starch as well for lunch”
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
“Yeah, eat a little bit more, right? From there, I would be primarily concerned with making sure your carbohydrate intake is sufficient. You're probably going to get enough fat along the way.”
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
“So you got 20 right there It's easy to put down like four or five of those more candidly. Yeah. Let's just say you're at one. More grams. All right, we're up to 50 60. Maybe another one. At lunch, any reasonable serving of meat in your stew is going to get you another 30 to 40, 50, depending on how much you're eating there. You don't want to eat, you feel terrible. But that's fine. We're already well over 100. Okay, awesome. If you can get another shake in, protein shake, double shake when you're on the slopes, that's great. Some of their snacks like you've been another 3040, which brings you back to dinner with another 30 or 40. I wouldn't track them. I wouldn't weigh them. I wouldn't do any of those things. Some days you're at 150 fine. Some days you're 175.”
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
“You're great. Now, when we're at lunch, that's fine. We're just going to make sure that if we've had a couple of Maui news sticks throughout the day, those are, what, 10 grams each?”
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
“Sue scoops, right? So you're 40 to 50, depending on what protein source you're using, whoever you're getting it from. It's pretty high quality, pretty fast absorbing.”
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
“Okay, great. Let's just stop right there then. 40 grams. Great. I said 50. We're splitting hairs, right? You're close enough there. If you want it, and it's a day where you woke up late. Great, just do the double shake.”
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
“So, if you have, let's say, three eggs. Maybe half a cup of egg whit Something like that, maybe two eggs, half a cup of egg whites. We're now 40 or so. And 20 minutes later or something, but I don't know, were you having that shake on the way?”
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