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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, Ketchup's not a good thing to be pumping through your veins. So hydration would be another easy win. You also are probably aware of what happens with hydration just being on a plane, assuming you're on a plane to go out there. But the altitude will get it. You already said dryness. Going to be dry up there. This is part and parcel. So that would be the next big one I would go after is maintaining great hydration now. And then certainly optimizing it or at least maintaining it once you get there. Another super easy win.”

    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. “Drink water, right? And then you start seeing feeling signs and symptoms of exhaustion and altitude and all those things. And you realize, all right, there's nothing I can do about the altitude, but I can correct hydration. And that's going to be really, really important having viscous blood is not going to help anything of your ketchup.”

    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. “The other thing that would be a very easy win would be making sure hydration is really on point. When people get in cold, they tend to forget. Because when you go to and do something, when it's hot Have the visual tactical feel of your sweat. You lose that in the cold. I know you've done a bit of hunting. Yeah, so this is where it comes in for me all the time. This is one of my primary areas of passion. And you get out and you spend days. And you're working all day running up and down mountains, and it's really cold outside, you just forget”

    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. “Any sport, and this is really hard for our football players. So, when are we practicing in the NFL? If we're playing a night game, do we use a bunch of caffeine before that Sunday night football game or that Monday night football game? Baseball players is the worst because they're playing typically at 7.05, 7.10 p.m. If they're pitching, whatever they're going to be done at 10 at the earliest, and now you've got to come back off that train and try to get to sleep before 4 a.m. And now we're changing time zone. So there's no one answer for that, I guess is my point. How do you use it judiciously and carefully?”

    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. “Means you're up at 130 and practice warm up, all those things. And so you may want to go to caffeine to say, hey, I need a little bit of a turn on here to get going because my neuromuscular skill is significantly compromised, right? So it's going to be really hard to get going. The downside of that, though, is now what have we done to sleep? Because if we're in the wrong situation, if we have early tea time Thursday, late tea time Friday, we're fine. But if you're doing well and you have the opposite, then you have a late start Thursday, then you have a super early start Friday. So you have like a short number of hours between when you finish and then play the next day. The caffeine on the first day is in if that compromises sleep at all, then you're really doubling down on how hard that next day is going to be. And so you have to really be careful about how much caffeine you use because at some point, and this is just a coaching decision, right? How much do you want to perform better right now versus sacrifice tomorrow? And what are you doing? The same could be said for...”

    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. “And then you need to switch, right? And so sometimes it's an advantage to play early depending on the weather. Sometimes they just try to make it even say, all right, Thursday of 6 a.m. Tea time, then Friday's noon or 1 or whatever the case is. Well, that is really hard because if you're a West Coast player, say in Phoenix and you're going to go play a tournament in Georgia like Augusta and you get a 7 a.m. Time. This is a 4 AMT time”

    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. “At what point do we say, okay, I'd rather you be a little bit fatigued and not train as hard, but then sleep tonight, and I can't answer that. One of the easiest examples is with our PGA golfers. And so here's a good example. You're going to be on a course for four to six hours in the PGA tour. Energy is a big deal. So we got to keep these folks, especially when it's hot and we're playing in Augusta and we're playing in all these really difficult places. So we got to keep people hydrated and performing. At the same time, golfers don't typically love caffeine because any amount of loss of neuromuscular control is 1% loss there is catastrophic. You got to be there. So in golf, what happens is golf has played in, well, in the PJ Tour four days. So you play Thursday and Friday. The top half the group gets to play the weekend and the bottom half goes home. So you're cut, if you will. But to make things even, because circadian rhythms matter so much, you play one of those first two days in the morning and you play the other day in the afternoon. So half the golfers.”

    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. “Which means caffeine comes along for the ride almost all the time. Caffeine is an incredibly powerful ergogenic aid. Tons of research on it affecting and enhancing human performance in a lot of ways, right? And so we use it a lot for athletes. You're going to perform better. That's great. But you have to play the game of sleep. So when you cross over of, yeah, you had better numbers in the gym or on the court or on the course or wherever at. But now we've lost sleep. There's no right answer here.”

    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. “And so, one of the ways to do that, of course, genetics and how fast, and we've probably talked about this, but how fast you metabolize caffeine and don't and stuff like that, that all matters. But the reality of it is if you are in that situation, having a high energy expenditure. And the other one I'll say is having a high cognitive expenditure. Making sure both those demands are really high are going to get you in a position where if you have to be on the sauce, as you say, that you're giving yourself the best chance to sleep the highest amount. So when you ask me that second question of how do we think about caffeine, we typically deal with high performing folks. So whether this is our athletes or our non-athletes, they're all in this game for high performance.”

    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. “Feel the pressure for sleep, right? Great. This is why it causes so many sleep issues. Therefore, Makes some intuitive sense to say if I burn a bunch more ATP, this should then, if I have a bunch of caffeine, Overall pressure because I'm creating more total adenosine in the system. Better ability to bind. Now, that's not a rate limiting step to it. That's why there's not a linear relationship there, but you're going to have some stuff there. What I say that to mean is, are people that engage in the most physical activity, even when they consume decent amounts of caffeine To on average still be okay with our sleep architecture.”

    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. “This is the energy currency of all biology. It's the only way we can use cellular energy. Now, that stands for adenosine triphosphate. So it's an adenosine molecule with tri-3 phosphates, one, two, three. The way that energy is created from ATP is you take one of those phosphates at the end and you break that off. In our biology, that is exargonic, meaning it gives off net energy, and we can use that. What that leaves is a molecule called inargonic phosphate. So one of those P's is floating around. And then now instead of having a triphosphate, you have a dye phosphate. So there's two of them. If you were to do that one more time, and this becomes challenging, but denosine diphosphate goes to denosine mono. Phosphate, you do that one more time, and now you just have a denosine. Those phosphates are now recycled and gone back. That adenosine molecule is what drives most of sleep pressure. And the way caffeine works is that will competitively bind to the same receptors. So they're binding up to that receptor, which means adenosine can't, which means you 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

  12. “Where you're like, oh, that doesn't look right. Yeah. That's my sleep. Okay. So one thing you can pay attention to is your physical output. There are not any data that I'm aware of that suggests that sleep duration is linearly tied to energy expenditure such that if you burn more calories, you don't sleep more. But there's clearly some association here. I mean, just based on basic physiology, when we understand how caffeine works and how sleep works, there's clearly an association. Let me give you a very simple example. Most people are aware at this point of a molecule called ATP.”

    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. “I personally don't love caffeine much, not as a scientist, not as a coach, as a human. I don't like it that much. I'll have some, but like a half espresso is like perfect. Just tiny back line down there. Your physiology will tell you that answer. And what I mean by that is I have plenty of people. Do fine on caffeine, and their sleep is fantastic. And others, it really is detrimental if you were to look across in the landscape of the research, what you're globally going to see is caffeine is problematic for sleep. It just doesn't. And I'm not even talking about like, hey, you don't have caffeine past 2 o'clock p.m. or things like that. I'm talking about literally any caffeine ingestion whatsoever just seems to take sleep the wrong direction.”

    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. “Down regulation practice now at 3 o'clock p.m. or something, or whatever you do, so that by the time eight o'clock hits, like Just very zenned 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

  15. “Yeah, okay. So, in your particular case, I would say just take what we have, get as much sleep as absolutely possible, and then build in what are non-sleep equivalents. So what can we do throughout the day to encourage extreme downregulation and really banking that? It's not the same as banking sleep, but is it having the same potential? Well, we've taken a couple of steps of logic away, but it's close, right? So this is pick breathwork, pick low intensity exercise, pick non-sleep deep rest stuff, right? Yoga ninja, like all kinds of things we can do that are going to simulate some aspect of sleep. And that's what we're going to go after. And then really doubling, tripling, quadrupling down on all of your personal known best sleep practices and just really making sure that is our top priority for the day or the things i have to get done check in for my flight pack things like that and then the rest of the time like i'm really making sleep my so i'm starting my”

    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. “Independent of a single extra minute of sleep. If you still need that, then this is where things like napping can come in. Now, be careful with napping. I personally don't like it at all. In these particular cases, I'm okay going with it. As long as it's not reducing sleep pressure, like, is it harming your sleep latency? Are you waking up more, having a harder time going to sleep at night, and you're losing total duration? A lot of people can get away with a lot of napping and it doesn't harm 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

  17. “Even if your duration didn't actually increase. So the number one and two things I'd say there is number one, let's make sure you're timing your activity today in the right time of your physical day. That's going to make you feel like you slept more. Your performance will go up. And so without actually increasing a minute of sleep, you performed like you've, it's like a pseudo sleep making. It's like pseudo sleep extension getting a higher quality of sleep and all those things is the same thing. So that's step number one and two.”

    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. “Back to our original point here now when you are thinking about sleeping more attention to those other ones first. Duration is the one you keep saying sleep banking. But really I've tried to make the argument sleep quality matters and then timing. So if you are in the same timing and have a higher quality, you have de facto increased 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

  19. “Getting a positive or negative feedback, and now it's disrupting. This is why we're typically waking up all of a sudden earlier. Don't know why. Things like that. So all that stuff, you need to be really, really careful with understanding how am I using any of these technologies if I overall am. So sleep quality will kind of leave it. To that for now”

    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. “Right, which is Actually, sleep tracker induced insomnia. And so those scores matter to you. Matter more than you think. There's also an anticipatory response that can happen such that this is why you don't check your phone first thing in the morning. When you know that a certain thing happens in this particular case, checking your sleep score first thing in the morning, you will then back calculate and start adjusting your sleep to wake up in that aroused state, which then compromises your sleep quality because you know that thing is happening in a certain amount of time.”

    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. “Excellent data. If somebody sleeps for eight hours a night versus five hours a night and you tell them the opposite, you will see a physiological response so that it corresponds to what you told them rather than what actually happened. So in other words, if I told you, man, and we did this whole sleep study on you last night, Tim, you slept for two hours. You're like, really? Your reaction time, your memory, your focus, your attention that next day will reflect poor sleep. If you slept for two hours and the actual study here was five hours, and I told you eight. I said, hey, man, your order ring's super wrong. Actually, our technology is better and usually phenomenal. That's not true. But like I made it up, right? You would actually respond that way. There's the thing that's growing in the field called Orthosomnia.”

    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. “And so we need to go a better way about thinking of overall sleep quality. This is where things like okay, what's your HIV look like? What is your respiratory rate? How do you feel? Did you have a hard time sleeping at night? Did you wake up a bunch? How do you feel right now when you wake up? Those are free ways to assess your sleep. There's actually strong data on two things here. One, I promise I'm coming back to the point. I warned you before we started.”

    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. “It shouldn't be the same. When you go ski for six hours a day, I promise you, your sleep architecture is going to be different than it is tonight.”

    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. “You want to get better sleep, if you want to get better nutrition in your particular case, you would hire probably somebody who's done performance nutrition for skiing. You would hire a high performance person for your physical training and sleep or in this type of skiing and something like that. But when it comes to sleep, it's like, go to a sleep lab and get a doctor. But that's all we have here, right? And so we don't think about sleep as a high performance tool. And I'm saying that to say, why do you think your sleep stages should be the same every night? Doesn't make any sense. What I expect your muscles to perform the same way? No. What I expect your nutrition to be the same? Absolutely not. So not only to you be really cautious with the sleep score, but even worrying about how much time you spend on each one of those sleep stages based on a tracker is highly problematic.”

    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. “You said, Hey, I want to train for my ski thing. Would I train the same way for this two months of skiing physically train as I would if that was now a marathon? If that was just I want to feel better in my joint stir, if that was I want to gain some of my muscle. And the obvious answer is clearly no We had the same conversation about nutrition, but yet when we think about sleep, it's just, yeah, yeah, sleep 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. “We use Aura for the record with almost everybody for many reasons, have used it historically. So this is nothing against them whatsoever. But even Aura is matched against polysomography. So when they say they're 99% accurate or 80% accurate, it's against PSG, which I don't think is telling you the story. The second part about that is problematic is think about it this way. If I asked you and we had this entire conversation about 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

  27. “It's the quote unquote gold standard, but what people don't know about that is number one, those things change. And then two, all even in a sleep lab, those are based on 30 second epochs. So, what happens every 30 seconds, and then somebody goes in there and manually grades and decides this was a cutoff line, this was not a cutoff line. And so you're being still subjectively scored.”

    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. “Yeah You have to, right? So that is depending on what wearable or tracker you're using, that is defined differently by everybody. I would caution you against two major things here. One, worrying about a sleep score. Do not pay attention to that, right? That is in part, almost all those are calibrated against polystymography. And that is somewhat arbitrary, right? Even in 2007, they actually changed. I think it's like the American Sleep Society or something. Change their definition of what deep sleep 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. “So, what you want to pay attention to is sleep is sleep duration, of course, all that stuff is great. Sleep quality, this is where polycythenography becomes really problematic, like defining sleep quality is really challenging. Yeah. It's not the same thing.”

    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. “Stephen Lockley, who actually works the absolute rest of this, he's done a ton of this work, so there's things to pay. We're so off track here, but this is too fun. I'm coming back to a point to your ski thing here in a second, I promise. I don't promise. I loosely promise.”

    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. “I don't know her at all, but I've seen her stuff. I think she worked for ESPN for like three years, and she did this thing where she would predict NFL games, like who would win or lose based strictly on circadian rhythms? And I think she was like 70 to 80% accurate for three years span.”

    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. “All science has limitations. These are not perfect studies. In this particular case, they didn't have a control group. You'd also assume people get better in season. Like that happens. But a 9% improvement? Elite athletes of a skill, let's say it was 50% high. Say it was 75% high. Like you're still talking 3%, 4%, 5% improvement. Which is really, really impressive, right? There are data on NBA players and their tweeting activity. So, how much they tweet postgame as a defunct measure of like who's asleep and who's not? And that can predict almost 2% of shooting accuracy the next 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

  33. “Sherry Moss study. You're talking about two hours of additional sleep per night and people already sleeping well. The caveat with all this is we're not looking at sleep deprivation, which is, you know, you went 24 hours straight without sleep, or what we call extreme sleep restriction. So you slept for four hours or three hours. You're talking about people already sleeping reasonable amounts of time, and now you're adding this 45 minutes to up to two hours a night. Now, in doing that, you're seeing, in Sherry's initial study, 9% improvement in free throw shooting accuracy. This is in Division I basketball players. Same thing with three-point shooting accuracy, improvements, and reaction time. Now, these are actually not done in a single time. So what they're looking at is kind of like, I think they shot free throws kind of in practice every day. They track that number over the course of the season kind of thing. So not like just one particular good day of shooting or bad. With any of this stuff.”

    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. “All those things. And we know altitude is going to have those physiological issues. So we need to bank that. That sleep banking can get ahead. Sleep extension is taking good and going to great sleep. There's a handful of studies, again, probably five, ranging from 45 minutes of extra sleep per night for three days, all the way up to two plus hours a night of additional sleep for five to seven weeks. Data on rugby players, high-level endurance cyclists, divisional and basketball players, division one swimmers, potentially missing another one. But enough here, four or five, six studies from different laboratories looking at different metrics. You're going to see improvements.”

    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. “You need to get to 10 hours of sleep. We need to get ahead of that curve, right? We know what's going to happen. We know that for altitude, we have first night effect. You never sleep particularly well the first night in a new place.”

    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. “We need to bank ahead of Starting tonight, we need to maximize sleep as much sleep as humanly possible. The number here is 10 hours”

    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. “Bad night of sleep is irrelevant. That's not going to increase your injury risk that much. However, if you look at, and the research again is not insanely strong here, but there is an association with risk and sleep. And so the number one thing I'm thinking is, okay, you already mentioned, and you said this a couple times, your sleep isn't great when you're in altitude for obvious reasons.”

    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. “And so a lot of these data are looking at things like going into Fight Camp, okay, going into training camps. We know that we have a combination of increased training. And so by that fact alone, our injury risk has gone up. Injuries and training camps are higher. You're coming in, somewhat deconditioned, displaying a part of it. You're doing a high intensity, a high volume at the same time. Now, we also know on the side, sleep goes down significantly during those phases of intensified training, which you're about to go do, right? Yep. So we're 10 days away. We know that this is happening. And we know your injury risk is going to quadruple. During this phase, that's roughly what it's going to happen.”

    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. “Is a ton of research on specifically high performing athletes in a number of areas. There's at least four studies I'm aware of in the areas of what we'll call sleep banking or sleep extension. Sleep banking is such that before going into exposure of either restricted sleep, high intensity or hydration training or both, what happens when you bank sleep ahead of time?”

    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. “Oh my God. Like, it's so insane. If you want to understand your risk of disease 30, 40, 50 years, okay, yeah, don't sleep four hours a night. That's great. If you want to look at what happens with disease markers between seven hours, sleep at night and eight hours, okay, there's not a convincing argument there, right? So the take-home message there is don't have horrific sleep. But that is not nearly the same as optimizing your performance. The data on what goes from good to great sleep on optimizing performance are strong.”

    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. “This is the problem, right? There's a significant difference between you don't have a clinical sleep disorder. You're sleeping great. Are you familiar at all any of the research on sleep extension?”

    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. “We can't clarify all of our special preferred markers and all that, but I bet we could get a really strong sense of what's happening based on what you have on your phone. You certainly do some sort of tracking at this point of your 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

  43. “There you go. That's the idea. And you can kind of Take a combination of approaches there to figure out what's really happening, and that solution can be very quick, can be a little bit longer. We're certainly, and to be really clear, not boiling down any or all mental health things into just fix your breath rate. You'll be fine. I guess it's not even close to that simple, but it is something from our physiology side that we're really paying attention 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

  44. “You are contributing to retraining breath rate. And so that is the second step. So, first step was reduce arousal when you can. Second one is retraining breath work. If you want to do something like that, just do very light level exercise. But instead of doing just the movement, we're intentionally keeping a breath cadence. And so we're regulating. We're saying you need to learn to breathe at 3 second inhale, three second exhale. And so we're going to do whatever exercise you want. I don't care. Go as hard as you want. I don't care. But we are capping your inhalation and exhalation”

    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. “Chill Just like bring it down. There's actually some initial data on that can accelerate adaptations to exercise as post-exercise down regulation. It's not an extremely strong area of science. It's just a few papers. But nonetheless, it's enough for us to say, okay, what we want to do is take that high sympathetic drive, and then we want to basically expand your boundaries. So right now your boundaries have up and down are narrow. And we want to bring it way up with exercise in terms of sympathetic drive really high. And then I want to match it with the downside. And so it's equal and opposite reaction. If you got to a 7 out of 10 sympathetically, I want you to seven out of 10 parasympathetically. That's going to increase your ability to go up and down. Not always the case. Some people have the opposite problem. This is far more complicated, but broad strokes-wise, it's more common for us to ask that than it is the opposite. By doing 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

  46. “The easiest by far is give me two to seven minutes of just quiet dark. So we typically ask them to do some breath work post exercise, which is as simple as. The lights off, lay on your back, put a towel over your eyes, turn the music off, and just breathe for five minutes. If you want to follow a specific cadence and do something like box breathing, fine. If you want to do like a double exhale, which means say a four second inhale, eight second exhale. So you're going to extend it exhale, which is down regulatory typically. Fine. If you're super into that stuff, if not, just quiet and calm.”

    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. “Phenomenal. Emily's a great resource. She's on our team as well now, in part, but she will talk about, hey, we need to read and regulate, which means you need to read your physiological state. You need to be aware that you're over-breathing. You should be able to read that state. And then you need to be able to regulate it. So what we're doing is reducing input. And so whatever it is, any physical activity, not as a hard and fast rule, but for the most part, we need you to be bringing senses out and paying attention to what's happening to your respiratory rate in this particular case. So reducing arousal step number one, this could be, hey, no more work at night. This could be like a lot of the very classic stuff. You're doing too many things that bring up arousal at night or throughout the day. We could insert some specific down regulation in the middle of the day. Any number of ways we can go about this, but we want to have some point, particularly after the place where we have the highest sympathetic drive throughout the day, your most focused and intends to work session. Your most physical.”

    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. “CO2 concentrations are normalized and you feel normal. When you don't do that, you go back into this is again, it's never perfect. There's no panacea here. There's no magic recipe with physiology ever. So I don't oversell it, but it's very common in our rapid health and performance program to have people like this who are just like, I can't not work out, right? I get too much anxiety, get too much. And then we look and you're like, oh, I don't need to see your labs. I can predict your respiratory rate. I can predict your HRV. I can predict these other things. And they feel great there. And so what is the solution? In any of these cases, number one, we have to reduce arousal, which means you no longer get headphones when we exercise. You no longer get headphones when you're walking. You're not going to put in a podcast when you're going out to take the dog for a walk. We have to reduce input, and you have to, and this is, there's great work here from Emily Hightower. She has a course called Skill of Stress. It is fantastic. She's actually Brian McKenzie's partner.”

    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. “Because their metabolic rate now starts to match the respiratory rate. So if you're breathing at 16 breaths per minute, that's about four seconds, right, ratio. You take 15 breaths in a 60 second window, right? It's about every four seconds, two second inhale, two second exhale, right? You're on the math there. So if you are now going for a light jog, doing zone two, zone one, like low level activity, maybe just walking, these people are not always, but oftentimes can't stand going to a day without exercise. They got to do some movement. They got to get a sweat in someday. A lot of the times those people's respiration rates high. Can't go a day without it because they feel tremendous when they're doing a low level activity. Because now they're finally at a heart rate.”

    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. “From 10 days ago to 10 years to, it doesn't really matter, right? Number one, you know what? Here's a free version. You can generally get a good sense of somebody's respiratory rate is high if they tend to feel very, very good during light or low intensity exercise. You know why?”

    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