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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. “Yeah, you're not going to get, I'll put it this way. I wouldn't go exclusively from eggs. That would be the point. If you want to have a protein shake as well, you already said you basically did 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

  2. “Yeah, this is what you're talking about is called anabolic resistance. So you become more resistant to anabolic stimuli training or protein as you age. But this is totally preventable, extremely preventable by just having bigger boluses. So my point with all that is you can't stop that train. Yes, some of that protein will be oxidized. Who cares? Doesn't matter. You can't have too much protein in your particular case. Why I'm going back to that in your case, in your scenario is because now we've continually had conversations about you just recover slower, you were sore longer, et cetera, et cetera. We need to make sure we are never limited in our recovery by protein. That needs to be higher. And so we need you at a minimum of, I don't know, 200 grams of protein a 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

  3. “Correct, who are just about less than half his size. Yeah, yeah. Like actually way less than half. So there's actually a paper that just came out really interesting. Suggest even up to 100 grams of protein, it continues to increase.”

    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. “Cares, right? Look, when you go to apply things into science and life, we've been trying to do all day the science of sleep and nutrition and supplementation. You have to take some leaps of faith. That is actually the scientific process, right? This is why, like, I think it's best to think about science as a verb, not a noun, is an action. It is not a thing, right? What is the science of recovery? That's not how it works. It's like, this is an action. So I'm taking a real-life action on you, which means I'm going to take steps past science such that it never made sense to me that muscle protein synthesis is maximized at 25 or 30 grams. I work with NFL players, right? So Vita V, a defensive tackle, 30 plus pounds on top 300, right? We really think his muscle protein synthesis is locked up and just maximized at 30 grams.”

    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. “However, there is serious scientific evidence to suggest you can only maximize muscle protein synthesis up to 25 to 30 grams. That's been around. So the question is for you, despite the fact that all the evidence in science will say that. Are you ever concerned that if you ate a little bit more protein, that you would somehow not use it?”

    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. “So that is great. You can start there. It's awesome. I don't really particularly care where the sources, I wouldn't make sure that we're getting some source immediately in the morning approaching. That would be my first stop. Now, the other thing is I would probably take your caloric intake higher in the morning. Than it currently is because we know it's unpredictable throughout the rest of the day. And we know that's you don't have to have a lot of calories in the morning. So now people often say things like you can only absorb 25 or 30 grams of protein at once. Obviously, by the way, I opened up that question, that's clearly not the case”

    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. “Very little, yeah. Maui knows fantastic. I eat it almost every day at this point. My entire, I eat almost exclusively wild game. What I do, but yeah, since being a part of Mau Anui as well, that's what I'm after. I've yet to have anybody that we've sent it to come back and be like, what the hell is this stuff? This is like, this is incredible.”

    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. “You think about recovery, three classic R's coming to place repair, replenish, and rehydrate. That's what we're going after, right? So repair is protein. Replenish is carbohydrate. And obviously rehydrate is a combination of fluids plus our electrolytes and glucose. So as you're running through that, I'm running through that entire thing. Okay. Now, can we alter what we're doing to maximize performance on the slopes? Yeah, but that's not really what you're asking. You don't want to feel terrible on the slopes, but you're also really hedging because we know your recovery capacity is already compromised. So I'm going to push towards that. What that means, do we have enough total calories? Maybe. Do we have enough protein unlikely?”

    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. “Honestly, if I'm being truthful about it, look, the reality of it is supplements are called supplements for a reason. Yeah. And we absolutely approach them in the same vein. We're going to spend as much time as we can on Whole Food.”

    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. “One of the reasons why I think you've had such a tremendous career is you're so honest about these things. You don't protect your ego's best, but this is what you're doing. You're waking up and eating cake in the morning. I get it.”

    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. “You already laid the foundation. The physique part doesn't matter. And your physique's fine as it is, right? So it's not like it detrimenting your performance, right? So you care about Feeling and performing a certain way. Awesome. That's going to give us some heads towards macronutrients. Micronutrients, though, are the true game behind how you feel and perform. That's the key here. Macronutrients are fine energy intake. This regulates how you look. Micronutrients are how you feel and perform. And so we want to be very clear on exactly what you're eating if we can. Let's say we don't have any access to that, and so we just have to give you rough suggestions based on nothing. I want to know what you're consuming prior to. I want to know what you're consuming during while you're on the slopes and what you're consuming afterwards. So give me a rough idea there, and then I'll come back with a far shorter answer than we took with us to get to the 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

  12. “This is why full analysis is better because now we can nail at you exactly not only macronutrients, calories, protein, carbohydrate. That's great. What we tend to say is people care globally about three things regarding their body. They want to look a certain way. Want to feel a certain way and they want to perform a certain 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

  13. “There you go, right? Now, in terms of getting into the actual cell itself, there's two basic ways that you can get glute for transporters. These are the transporters on muscle cells that allow glucose to go inside the cell. There's insulin dependent insulin independent. And so muscle contraction itself is insulin independent. And then you directly have insulin independent, which is in this case bring in glucose, insulin will then drive it in there. But if you're doing exercise, you're going to get that other contraction as well. And so you have both mechanisms to bring it in play. So in that particular case, glucose at a roughly 5% concentration or so, somewhere between 5 to 9, is typically the sweet spot. It doesn't have to be part of your equation, but it is going to help the process. So post weight cut, if you were to drink electrolytes only, you would be limiting how quickly you can rehydrate. That's in extreme situations. If you're the average person hanging out, just like did a sauna session, you don't need to put a whole bunch of glucose into your drink. You're probably fine.”

    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. “Yeah, okay, so in that particular case, if you're trying to maximize recovery, then glucose is going to be super, super effective. Fructose comes in the equation when we're trying to maximize carbohydrate intake in acute performance especially, because glucose and fructose get through the gut barrier and they have different transporters. So when the glucose gets full, we can use fructose and get it through separately. So our ability to bring in without GI distress is much higher if we have a combo between glucose and fructose.”

    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. “That's your answer Now, it doesn't mean it's your only thing that can be in there. It depends on what if we're only concerned about just hydration or if we have other things we're trying to do at once. So it's typically less common to only be caring about water. So in the case of you may need to be trying to increase or restore muscle glycogen. Are you trying to recover faster? Is there any tissue consideration there? That is a slightly different answer. Are we trying to maintain acute performance? So are we taking this in the middle of a session that we're trying to keep going and perform better? Are we doing it to try to recover faster the next day? Or we only concern just pure hydration at a steady resting 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

  16. “I guess Yeah, you have to have that. That's going to tell you electrolytes. You have to have that in combination again, ideally, with your standard metrics are throughout your system. And then making sure that in addition, do we need to add glucose to the situation? That's going to transport things into cells really effectively. Sodium comes along for the ride. Water comes along for the ride with it. It does not need to be in 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

  17. “Yeah. So then the final piece would be what is exactly in that electrolyte cocktail and getting that dialed in so that we are putting back in 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

  18. “That stuff hasn't had time to cross into tissue where you're actually properly dehydrated, right? Because you've got three main areas. You have intracellular in the vessels themselves, and then you have intrastitutional. So it's the space between. You're drinking it in your stomach. It's going into your vessels. That's trying to get it across into tissue. If that goes too quickly through there, it doesn't have time to get into. So here's the kicker. You're chugging water. You're peeing clear constantly, and you're still cellularly dehydrated.”

    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. “Yeah. So the point is you kind of come back that whole story of unpacking what is actually happening internally. Why are you doing it? So your cocktail for hydration would probably be abnormal. But it is something we could needs to be dialed in so we can say, okay, great. Because if you drink too much water that's diluted for you. Not for me, not for anybody else, for your physiology. If it's too diluted, then you have that excess of urination. But here's the kicker you're urinating because that blood volume got that short term. This is what happens when you drink water really quickly. You get a short-term expansion of total blood volume, which causes you to then urinate it back, and you're not actually cellularly hydrated yet.”

    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. “That may or may not have anything to do with heat regulation there. It could be a sensation. So you don't get the signals.”

    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. “This is in weight management sports. We did that way. So we want to pay attention to all those things. You said you've been a sweater like that your entire life. Okay, great. Natural. People are different. We sweat differently. But is something coming back to that? There has probably something in your physiology to which is explaining why that is happening.”

    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. “Right now, that's going to tell us about your sweat rate in good sense. We don't have a sensor, so we don't have actually what's coming out of your sweat, which would be nice because we're paying attention to, again, sweat content and sweat amount. But that's going to be a good insight. Now, that changes on your day as well. So if you were to do a day where we podcast for five hours and you drink one glass of water and then you go and do the sauna, you're going to have way lower sweat rate. And if you were to drink in three gallons, this is waterload.”

    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. “Elite sweater. So, okay, that's great. We would come back, and the reason I'm asking that is we would have a good, it's an easy way to figure out your sweat rate. So just weigh naked, go in the sauna, come back out, completely dry off. I would recommend, in fact, if we're going to do this test, don't put any water. I want to keep it dry.”

    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. “Would be my guess. Yeah, yeah. Yeah. Now, this number differs significantly from people to people. I can just give you two direct examples. Tatiana Suarez, UFC fighter I've worked with for many years. She is a very good sweater. So she competes at 115 pounds. It is not particularly hard for her to sweat out four to five pounds at that low of a body weight. Not really hard. Now, there's a lot of work that goes into preparation before that, but that's not particularly hard. Brian Ortega, another UC fighter, who competes at 145 pounds and is a male, we genuinely have to work to get four or five pounds out, right? So there is a spectrum.”

    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. “I would imagine a 30 minute sauna session, three minute, three pounds would be reasonable if you're a hyper sweater, maybe more.”

    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. “Two to three minutes. Two minutes is the number. We always pay attention to that. If it's taking longer than that, we start to have concerns of dehydration. So when we handle this with our UFC fighters and stuff, like two minutes is a good thing to pay attention to. My guess is you are sweating out”

    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. “Glucose, sodium, chloride, potassium, all this stuff needs to be balanced. It doesn't have to be, but you're going to get better results. If you drink excessively dilute fluids, let's just say pure water, then what's going to happen is it'll go immediately in your gut, that'll get immediately into blood. It's very quick to get that across that barrier. And then your total blood volume will expand. You're running constant checks of total blood volume. You'll actually expand more than you think, and so you'll actually send signals that says excrete the fluid. And so, this is why if you're really, really dehydrated, say after the sauna, say you did a crazy session. We need to do sauna. How much time do you do? Like 20 minutes, 30 minutes?”

    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. “Glucose monitor for your sweat. 100%. Now there's some issues you don't get full electrolyte breakdown, but you'll know how much total fluid you're losing as well as sodium content. We will actually use that because one of the real tricks to maintaining optimal hydration status, whether you're talking about throughout the day or during exercise performance, is you have to make sure you're putting back in what you're sweating, which is to say it is not just about water. We've talked about hyperneutremia. We need to know that we're putting in a hypotonic solution. So you're saying like the total pressure With all the different solutes and solvents in the cocktail needs to be the same as your blood.”

    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. “There's a number of companies Gatorade. Makes a sweat patch. It's $12, I think, something like that. You can go all the way up to something like a NIX NIX. And this is now, I think you buy that patch for $150 or something like that, and you could get different things. But you can actually in that get real-time feedback. I'm not associated with them. Oh, interesting.”

    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. “You will feel signs and symptoms of dehydration though. UFO cotton mouth, I'm sure. You'll feel different things. Have you ever had your sweat tested? A super easy start Why don't we test how much you're actually sweating? And then, what's the content of that sweat? And that's going to tell us the opposite side. Now, this is something that can be done for a few dollars at this point. So there are a number of different methods that people can purchase these things. I think as low as probably like 15 bucks all the way up to a couple of hundred dollars”

    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. “And so now it's coming back to the same point, which is okay, great. We can give you a mechanism that just says no more water bottles after 6 p.m. or whatever. That's great. But have we really solved the core issue? The same thing of going back to saying okay, great. We took a look at that sodium potassium ratio. We identified that that got really high or that got really low, really, and that caused signs and symptoms of fatigue, et cetera. Cortisol is playing here. And so these people tend to feel really good when you give them salt. But did we solve the problem? No. didn't because as soon as you know like you yeah you took your element packs and you did all these great things i felt way better amazing was your sodium truly low or was it being pulled down”

    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. “We might come back to that. I love it. There are two things in this world I love more than anything, and that's trash talking and gambling.”

    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. “So it's not the worst thing ever. To be there. The only other thing I'd come back to is I would be willing to bet, probably not half my net worth, but some smaller margin, maybe $100, 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

  34. “A lot of people have success with Sauna at night, right? Many reasons why. One of them, though, is any hyperhydration that has occurred. 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

  35. “Okay, so funny enough, you say that you may or may not have heard, but some people actually sleep better when they do a sauna.”

    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. “You can leave it on for fun Yeah, that would be physiologically, I would come back and say, of course, it's behavior, right? But is there something actually happening that's causing sensation of thirst? And I want to look at that side of your physiology.”

    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. “Right. So at that point, if you need a sip of water, you can. But we're no longer having water in a visual or immediately achievable position. So no more water bottles, no more cameras.”

    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. “So here's what I would say. I would say actually two last things on that. One, like as a behavioral coaching tool. Then we would have some sort of mechanism for you. There'd be something in your day that triggers water stopping. This could be, okay, when you shower at night. We just don't drink water afterwards. We have”

    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. “Anti dad read a Is the real problem, right? So you're going to down regulate that. And then that's good, right? When you drink alcohol, you should be given the physiologist symptoms to pee more.”

    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. “Marathons, Iron Mans, like things like that happens. It can cause hyponatremia. Natremia is sodium. The science word for sodium, right? So it's hypo, so that gets too low. It's not actually an issue of sodium getting too low, it's an issue of excessive water intake. And so the electrical gradient between your muscles and your blood becomes neutral. So the gradient gets lost. And so muscle, and in this particular case, the heart muscle fails to contract. This is muscle fatigue. This is lack of performance. I'm just not feeling as strong as powerful as twitchy as they used to be, all the way up to in severe cases, death, right? Because cardiac tissue stops. So I would be interested to look at more your metrics and just paying attention to, all right, how many times are you really peeing at night? And if you are, I would stop that immediately. And you will typically see very big changes in sleep, but overall function by not excessively hydrating.”

    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. “Headaches gone away, all kinds of issues, right? Almost the exact same symptoms are associated with dehydration as hyperhydration. You don't need to do a single lab if you want to be a dork like us and get all that stuff figured out. But if you are peeing consistently throughout the day like that, and if it carries over in and night at the rate that you're talking about, almost surely you're hyperhydrating, this becomes a huge problem because it can induce what's called hypom”

    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. “Is an x ray's not broken. Your knee must be fine. Not at all. So now, if I can look at albumin and say, hey, wait a minute, albumin as well as other markers are trending high. Now I got an idea what's happening. If they're not, now I can look at albumin and go, oh, okay, this is an inflammation issue. That's our marker. And so I can really pay attention to that and say, Tim, you're hyper hydrating. You're drinking way too much water. Do you know what the signs and symptoms of hyperhydration are? Well, waking up and peeing three times a night is one. Headaches, brain fog. Do you know how many people in our program whose brain fog we've solved in day one? Because they're just drinking way too much water?”

    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. “will change. It will change in response to inflammation, too. So here's what happens. Imagine a situation, a scenario, when somebody is slightly inflamed and slightly dehydrated. Pretty common, right? Albumin got tugged up and tugged down, which means where is albumin going to be on your blood? Dead in the middle. Will have a normal album”

    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. “Okay, if you've ever had blood work done and someone's been like, oh, your labs look fine. But you're like, I don't feel fine. Could be a lot of things happening here, but albumin is one of the easiest examples here. Is an acute phase reactant? But albumin is responsible for 50 to 60 percent of the osmotic pressure in your vessel. So it's the protein that carries around any number of things, 10 to 15 or so percent of your cortisol is being carried on, albumin, a bunch of other things. So it's a main protein that's made in your liver and it's got like a 20 or so day turnover rate. So every 20 or so days, you'll recycle that albumin. That in response to dehydration.”

    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. “If you tick in albumin on top of that, then you're getting an indication that this has been around for a very long time. So we can calculate osmolality. We can do it independent of a urine analysis and things like that. Now, why this stuff matters? Think about it. All those metrics, hematocrit is the percentage of your blood that is red blood cells. So it is a percentage. It's not an actual unit. Sodium and hemoglobin come in such low concentrations we tend to give them relative to total blood volume, which means how many milligrams per deciliter of blood. If you were dehydrated, your total blood volume goes down so much such that those numbers, even if they're the actual same absolute value, get reduced. Now albumin is an acute phase reactant, which means it responds acutely to inflammation. So it'll change. And so here you go. Here's some fun. This is going to frustrate everybody.”

    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. “Okay, so I would love to know. I didn't intend, I'm not intending to always come back to sleep here. I don't even think we intended to get here at all really today, but we're here again. You can differentiate between acute and chronic dehydration and blood really quickly. Is the big ticker there. And so acute dehydration markers take a look at hemoglobin, hematocrit, and sodium. That's going to give you an indicator. If you stack albumin on top of that, if those three things start to tend high amatic hemoglobin sodium, Got a good indication of dehydration. If they go the opposite direction, we're worried about hyperhydration.”

    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. “This is probably being induced by low sleep quality. If it's the opposite, it's like, yeah, I woke up, I went pee, and it was like I was there for a while, and then I woke up the next morning, I did it again, and I had these, you know, half a pound or a pound and a half of urine. Then you have a pretty good idea. It's like you're simply drinking away too much water at night. You can, in that case, try to add things like salt, but the better idea is just not drink so much water.”

    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. “Somewhat normal to wake up once throughout the night to have to be. Okay, great. More than that, something has probably happening. Either it's one of a couple of main areas. You're drinking way too much water, pure water, too late at night, or two, you do legitimately have some sleep quality issues, and that can actually contribute to noctoria overnight urination. But just the easy solution there is pay attention to a couple things. Number one, how much water are you actually drinking at night in the two hours, three hours before? Then two, pay attention when you wake up to pee, pay attention to it. Is it a really large volume? Is it really clear or is it a smaller or medium amount and or is it of a more tinted color? And then pay attention to how much, we actually weigh and measure all this stuff, but you can just use these refer rules. How much you eat the next morning? Same thing. So if you're getting up and you pee once throughout the night and it's a medium amount and then you pee the next morning and it's very small and it's very yellow. Then you can say this is probably not over hydration.”

    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. “As a global answer, yeah, but I probably wouldn't use that approach personally much. You do want to taper down fluids at night. I'm laughing because we've had a number of people and they come in and they are sure they have a sleep disorder or something else and we look and we're like, all right, you're peeing three times a night. And it's like, okay, well, why is that happening? Well, it can actually happen because of low quality sleep. There are a number of things that happen that people that are common and people think are benign that are not.”

    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. “Easy example here half your body weight ounces per day is a very rough number so if you weigh 200 pounds to 100 ounces a day gets you sort of close ballpark within that you want to make sure that you're not reducing sleep some of the biggest wins we've had from a coaching perspective is actually reducing water intake”

    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