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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. “I say, all right, I'm going to look back through the rest of your physiology. Do I see any other indicators of acute stress? I'm going to look at blood. That's going to tell me a lot what's going on. I can differentiate whether that stress is acute or chronic based on various markers. I'm going to ask you, we're going to have conversations. When did you start noticing any signs and symptoms? Oh, back pain kicked up. Okay, did anything happen around them? What's going on? We're going to figure this stuff out. It's very important when you measure physiology, you always need to understand symptomology. Like you're working with humans. You're not working with blood markers. And this is always the case. And so if you have historical data, and this is one of the benefits of tracking over time, we can look back and say, okay, there's an uptick here. Your respiratory used to be 12, and now it's up here. Now it's 16. When's the breaking point? If you don't have any of those things, fine. It doesn't particularly matter because we have two clear action steps we can take in either of those cases, whether we have an acute specific thing we're doing right now that's causing it or whether this is some pattern.”

   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. “Everything is everything, my Like, this is why I love physiology. It's going to tell you the story, right? And so we can run a little bit of a triage here. I look at your stuff and I see your rest for your rate 17 rest per minute.”

   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. “That continues to hold place even when you remove that initial stressor. So childhood trauma, sure, a period of extensive work, completing a dissertation, having a child, any of these things, again, it's not negative. It could be good or bad. That pattern can absolutely stay independent of the stressor being removed.”

   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. “No, no. So here's where it's fun. Excellent research on this for a long time, 20 plus years of data on this. Physiology recognizes patterns. The same thing happens with sleep. And I could give a ton of examples here. Happens with anything else. But if your respiratory rate is elevated, there could be an acute or chronic response, and it could be independent of the original causality Means let's say you had a really traumatic event. Could even be not traumatic. Say you won a big game, you got excited. It doesn't matter, positive or negative, some sort of big event. In the state of that, you went into sympathetic drive. That then elevated respiratory rate. If that pattern is sustained,”

   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. “Want to see it 10 or 1 That's the number to be. Now, there is genetic components to it and some other things, but anytime I see above 13, I'm probably taking action.”

   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. “That you will see a change in respiration almost. Immediately, if you cross that 15 to 16 and you continue to go up, you see dramatic increases in risks of all kinds of disease states. In fact, the line again on the research, and I'm kind of summarizing the entire field, really, it starts to break around 15. You will see reference ranges that say 12 to 20 is normal. I could pound that one as much as you want.”

   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. “That was independent of a number of sleep markers, sleep latency, sleep quality, sleep timing, duration, things like that. And so if you're using a sleep tracker of some sort, and that's not changing, but you still feel like you're experiencing stress or some of these other downstream things, you will note it in respiratory rate. You will see that move generally before it is more sensitive. It's like if you've ever used resting heart rate as a metric for if you're kind of overdoing things or where to go, it's okay, but that is a lagging indicator. HRV is more of an immediate indicator, so HRV would be superior. The fidelity and change of HRV is much higher. Blood is even higher than that. It's faster. It's until you're tapping before HRV response typically, but you would have HRV, like resting heart rate would be another rough way to do that. Respiratory rate is going to be even faster. Respiratory rate happens really, really, really quickly. You're going to have a change overnight for the most part. If you get a cold, if you have a few drinks tonight, if things 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

8. “My hope was Have something You can get a rough sense of respiratory rate because this factor alone and just numbers wise throw it out there. Again, I always look at 15. There is actually excellent research on 16. There's actually a recent study that came out that was quite interesting on college freshmen, I believe. And they looked at respiratory rate and they found that for every increase in one breath per minute, so you went from 14 breaths per minute to 15 to 16. There's a 25% increase in likelihood of experiencing moderate to high stress.”

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

9. “Yeah. And that's going to tell us a lot about what's going on. We do that too. That's put on there. Not at that insanely low price point, but at other of them are full immersion part that that's going to get measured as well. We don't miss anything for the most part. Yeah, so do they, no, the honest reality is no.”

   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. “It depends on what you're measuring. The beauty and benefit of how something directly on your chest is not only do I get to measure respiratory rate directly, but I get to measure respiratory depth. Which is an entirely underutilized tool because we're ending.”

    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. “Different scenarios. You can get any of those. I'm trying in my head. Is there like a zero cost option or respiratory rate? I mean, you could certainly measure it. You get close, actually. You'd probably overestimate it if you just literally use the stopwatch and just measured how often you're breathing during the day, like at a calm resting state. My guess is you'd be a little bit aroused, so you'd probably be over breathing at touch. That might give you a little bit of a false sense, but you could try it that way Would get you close.”

    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. “We can clinically diagnose sleep disorders in your own home and your own bedroom for a few hundred bucks at this point. So that can be done. With that, we have tremendous insights because we're getting every single breath. Not missing any breath, and HRV variability is also the highest standard possible. And we're getting overnight of that. So you can pick other trackers. Those are all going to be in the same price range. So there's really no difference. Anything you have is probably fine. Almost everyone has something watches, rings, bands”

    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. “Which means we're measuring 150 times per second. Most wearables are going to measure once every five minutes. Something like that. So, like, our fidelity is just a touch higher. Which means we are catching a whole bunch of things. This is, by the way, an FDA approved device. So we can actually set a second ago, we don't do anything medical. That was a bit of a lie Diagnosing sleep disorders.”

    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. “Our technology is, you've probably seen people with the polystemography sleep stuff All over the place. Ours is entirely wireless. You don't have to do any of those things. So for a couple hundred bucks, you can put that on. And we actually are able 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

15. “Second place. Well, the reality of it is ours is well, by the time this comes out, ours will probably be available. It's a couple hundred dollars. A tracker, it is a clinical sleep lab set up on your house with wireless.”

    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. “A little bit of inside house here, we use our own. So my company Absolute Rest, our sleep company, we have a very, very high quality one that not to pitch on this, but the reality is most”

    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. “It's not my game. I don't do medicine. We do high performance. So you want to go from good to great. I got you. The point is, I'm watching that respiratory rate. If that thing starts to exceed 15 breaths per minute or so overnight, I have a pretty good indication that you're over breathing. Now, is this again clinical hyperventilation? Probably not. I don't know. Not for me to even call. But I can certainly tell your overreading because at that point for most people, you're breathing more than your metabolic need.”

    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. “With all of our stuff, we don't use reference ranges for anything. We have our own high performance standards. I'm not an MD. I don't do anything medical or disease related. Everything from our perspective is from the perspective of enhancing human performance. So going from good to great, going from where's your risk factor disease I don't care about. Let's like go see Peter Tia. I can't help you 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

19. “Yeah, for sure it's a good idea. If I'm under breathing, then we get hypercapnic, right? And so what's supposed to happen is you increase CO2 concentrations, you get a little bit of hypercapnic. This sends signals that says, hey, chemo reflexors jump off and they say breathe more. So you breathe more and you dump your CO2. That's awesome. So that rate of respiration or how often you're breathing is supposed to be driven by a number of things. But in this particular case, let's call it CO2. If your respiratory rate gets high, we are now putting ourselves in hyperventilation. It's not clinical hyperventilation. And this is a story that will unfold so many times. Just because you don't hit clinical markers for disease does not mean you're an optimal 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

20. “Areas you've altered what's happening through albumin, you've altered by carbonate, you've altered all of these things. If you were doing that in the short term, that gets too low. We have all kinds of issues with blackout. You do that in water, right? We're going to have huge problems, 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

21. “So that I breathe more, I dump out more CO2 that lowers my CO2 concentrations in my body, and I'm back to normal. Hyperventilation is specifically exhalation, so additional breathing where it no longer meets metabolic demand. So I'm breathing more than I need to be breathing. If you and I were to sit here and hyperventilate, which I've done plenty of times, that's putting you in a state of hypocnia. So capnia is the science word for CO2, hypo meaning low. So you've lowered your CO2 below normal. This causes what's called respiratory alkalosis, right? You've removed CO2. You've removed acid. You've become more alkalotic, right? So acid on one side closest on the other side. Great. Now in response to that, one of the major things that can happen is your kidneys will then start altering bicarbonate, which is the way you regulate pH. Well, causing potentially at least even temporarily metabolic acidosis. Because the entire system is supposed to be balanced. So now you've already altered pH in a number of different ways.”

    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. “This is why you don't want to hyperventilate for those. You're supposed to be saying, all right, CO2 concentrations are elevated in my system. Therefore, I'm becoming acidic, so therefore I need to start ventilating 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

23. “Eventually, you would start feeling that air hunger, right? That panic to breathe, that desire to breathe, and eventually, if you hold it, panic, panic, panic. Unless we're at altitude or something weird, that sensation is not being driven by running out of oxygen. It's driven by increasing CO2. CO2 concentrations, this is why you have to have carbon monoxide sensors.”

    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. “The toolkit, yeah. Yeah. Parasympathetic is the other side that's rest, digest, that is lethargic, that is depressed, that is all those things, right? So right now we want to be alert like this. And when we're done tonight and go to sleep, we want to be very parasympathetic and lethargic. Amazing. Well, CO2 concentrations are driving. It's not the only thing, but it's one of the main things driving where we're at that spectrum. And this is why things like CO2 tolerance, which we've studied in my lab, are connected to state and trade anxiety. They are connected to a lot of different things. And so this is Brian McKenzie, Brian. He's done this for probably a decade. We've really spent a lot of time on CO2 for a long time. It'll tell you a ton of what's going on. That then drives respiration because the primary thing, remember, CO2 is regulating pH. And so when your body senses CO2 concentrations are getting a little bit higher, it's going to tell you ventilate. Breathe. Now, if we were to have you hold your breath and just say, take a breath in and hold 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

25. “Physically, so let's be prepared psychologically again, more focused, all those things. And so your body is constantly measuring CO2 and paying attention to what's happening. And this is good, right? This is one of the main mechanisms in which our body switches us up and down the autonomic nervous system. And so on one end of the spectrum, you've got sympathetic drive. This is fight or flight. This is freeze. This is awake, alert, anxious, all those things. It's important to understand that's not good or bad. That is just a thing that happens, right? So as you and I are sitting in this conversation, we should be a little anxious. Well, I want to be hyper focused. My eyes need to be narrowed on you. I shouldn't be having a panoramic view. Adrenaline should be up. I guarantee our cortisol levels are a little bit. That's the point, 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

26. “Take a breath in. You're bringing in oxygen. When you exhale, that releases CO2. At all times, you're playing this oxygen into CO2 game. Oxygen is primarily responsible for regulating cellular metabolism, energy. CO2 is meant to regulate pH. It does a lot of different things, but that's the primary mechanism. CO2 then has a bi-directional relationship between psychology and physiology, meaning a psychological stressor, got really excited, got really happy, got upset, can cause alterations in the physical body, right? Specifically through CO2, exercise, movement, any physical stressor increases CO2 concentrations, but that will then be registered psychologically as, hey, be more alert, be more focused, be more anxious, all those things. And so when you see an increase in CO2 concentrations that are developed from any tissue, let's just say muscle, that increases CO2 concentrations in the blood. That is then registered as energy is going 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. “Could try. Okay, and a very easy one that almost everybody has access. No, that's not everybody. Many people have access to. If you have any sort of reasonable tracker, Of any kind. Respiratory rate is a phenomenal insight into everything that's happening in your body. I would make the argument that blood work would be the most important thing that one can do here, if done appropriately, even cheaper neaser than that respiratory rate will tell you a ton of stuff. So what we're talking about is how many times you breathe for a minute and specifically overnight. So if you can measure your respiratory rate overnight, you'll have a great insight of what's happening. A lot of stuff can be explained. Here's roughly why. When 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

28. “You're just listening. I can't explain to you how big of a smile I have on my face. During that whole thing, this is what we live for This is exactly what I like to do. Now, you can take a couple of approaches here small to big or big to small. I think you know where I'm going to go. Yeah. Here's how all of our coaching goes This is exactly what I do For anyone that comes through any of our programs, any of our coaching programs, I want everything. I want to collect everything on you. And that's going to allow me to stop messing around.”

    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. “But one of the things we use a lot in training is determining fatigue by technical breakdown rather than an actual, you're going to run this many miles or you're going to run this much time or you're going to complete this much work. It is how much can you do until we see a significant break in posture and technique, until you're on the aerosol bike and you're all of a sudden hunching over. Now your chest is on the paddles in the front. We've stopped at that point because what are we doing? We're potentially reinforcing a bad pattern. We're reinforcing an idea of when you get tired, just go ahead and break posture. We don't want those things, right? That never is going to be a win in our book. Occasionally you're probably not talking under 10% of the time. I'll let it fly. That can't be the pattern.”

    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. “Injury. It is anytime you're talking injury prevention risk, and you can go in a million different directions to this, it's never about can you stop injuries from happening? That is not a real thing. It's all about can you just reduce the likelihood and reduce the risk as much as possible? So to circle back to your initial question, like, where does that pyramid of me land? That's initially how I'm thinking about it. If you're moving well and you can do this unilaterally, you can do this under load, you can do it fast, and you can do it over fatigue, then you can really do whatever you want. The only thing you have to pay attention to is how you're defining fatigue. So this is not very practical. This is ideal.”

    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. “That would be unilateral, right? So maybe you move well bilaterally, but all of a sudden, when we get that unilateral, again, one foot at a time, now things collapse with speed, or they collapse with load, or they collapse with something else. If I have failure points there, then what the heck do you think is going to happen when I put that thing under stress and fatigue? You know the result, right? Now, again, under fatigue, you're going to have some technical breakdowns. That's a part of it, but we're looking for red flags. We're looking for egregious. We're looking for, am I really putting myself in a situation where you're just asking.”

    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. “One at a time. So, what I kind of skipped over was in that initial assessment, we're going to go through bilateral stuff first, and then we're going to go through unilateral the second way, which is the way to say. All right, if you put your hands on a table, can you do a squat and your knees and ankles move correctly? And now what if I take your hands off the table? Now it's body weight. And now what if I add load? Okay, great. Now, what if I add speed? Now we're going to repeat that whole thing basically by saying, okay, now let's do it one leg at a 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

33. “You don't want to load a system repetitively if it can't handle. Let's just say it's the knee, and we're going to go for a jog. We know that even a moderate jog when you're in a single leg stance is going to put four or five, six times body weight on that load, on a leg. So even a slow jog puts a lot of load on your right knee in this particular case when it's on that single foot stance. So it's a pretty high amount. And now you can repeat that over five miles or two miles or one mile. It doesn't really matter. If it can't do it well, when you have your body weight in a unilateral stance, then we have a problem.”

    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. “Just say additional external load. Which could be gravity depending on how you load it up. That one, I'm fine switching out. If you want to go load first before speed, absolutely fine. It's really kind of 1A, 1B In that particular way. But you need to understand what's happening. The point is, you want to do all that before you get to the last one, which is now fatigue.”

    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. “Have that is checkbox number one, which is do you move well? After that, now we're going to play a game of okay, great. If you do it on bilaterally, let's just keep using the lower body. So your knees are fantastic when I give you support. So assist it. So your hands are on a table or I'm holding your hands when you're squatting or something like that. So if I take load off the scenario, do you check all four boxes? Yes, you do. Phenomena. We're going to the next one now. What happens when it's body weight only? You still move well? Great. Now we're going to the next one. What happens when we add? Now, you ask that joint to move fast. Does it change its behaviors or patterns?”

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

36. “If it's aggressive on one side versus the other, you almost always have some sort of compensation happening. Now you've got to run a long algorithm there to figure out kind of what's happening, but that's what I'm after. And then the final step is, can you go through a full range of motion? Now, that range of motion is different for every joint. The shoulder does different things and the low back and the neck and fingers, et cetera. But you should be able to access full range of motion. We want to be able to produce strength and have control in those end-ranges of motion without significantly compromising any other joint. And that's really as complicated as it needs to be. And so, yeah, can your knee fully flex? Great. Can it do it with any load whatsoever? Doesn't have to be 600 pounds. Just a reasonable load. And then can it do it without significantly compromising your ankle or hip or neck or something else? So really it's those four things. If you have all that checked off, then really your joints can access any movement that you want under reasonable control. So as long as 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

37. “Guess is the point. And so number one was again are you stable? Number two was are you even aware of where you're at? Number three is do you have some sort of rough balance between front, back, left, right, on the left side of your body to the right side of your body to the front side of your body, the back side of your body? What's that mean? Let's just say we're going with our knee, right? Let's just say it's my right knee, right? There you go. Ease that as an example. If I'm doing some sort of hinging activity and my right knee is doing something different than my left knee, now I'm concerned. Is my right knee doing something normal to my foot? Is my right knee doing something normal to my right hip? And so I'm looking not just at the movement pattern, but how is it relative to my life? If I say the same pattern on the right knee and the left knee, then that's a different problem and a different solution than if that pattern is exclusive to my right knee. And so that's what I care about. So if there's some level of movement in your knee, maybe that's normal if it's in both.”

    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. “Would be surprised. And we don't need to go off course here too much, but the reality of it is, you don't need to be perfect. Level of asymmetry is absolutely fine and in large cases with almost all of our professional athletes, you actually probably want some asymmetries, right? This allows you to create torque and to move in specific ways where if you're a major league baseball pitcher, you need to be able to throw 100 miles an hour. We have to have some asymmetries, a golfer, all of our folks on the PGA tour and stuff like you need those things. So when I say that, I just mean roughly symmetrical. Just give me a ballpark. What's up, ballpark? I don't know. There's no hard cut line there, but you'll probably know when you see really bad.”

    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. “You have to understand that position, right? So you can put whatever phrase on it, I call it strength. Others call it stability, but it just control, right? So is that joint under control? Is it stable? Number two, and this is even prior to that first one, are you even aware? You'd be stunned how many movement dysfunctions and mobility restrictions and things that I've seen on people, and none of those are the case. They just don't even know that their foot's pointed to the right or that their shoulders in the wrong spot. They have no idea not only where they're supposed to be, but they don't even have the awareness of where they actually are. So, just letting you know hey, did you realize that your left foot is paning forward and your right foot is pointed 90 degrees?”

    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. “That conversation. But you have to move well. Secondarily, on top of that, after moving well, you have to be able to ask yourself, well, if I'm not moving well, why not? And someone like Pavel's going to come back and say, well, in large part, that's because of a lack of strength. If you're strong enough, you move well. I actually agree with him on many, many, many things, and that's one of them. That said, though, I think there's a little bit more nuance there that I like to approach. And so whenever I'm watching movement, whatever that is to you, whether you're surfing or you like jogging or you're doing jiu-jitsu, whatever it is, I'm going joint by joint and I'm asking a handful of things, almost four specific things per joint. Number one, does it have appropriate stability? You can call this stability. You can call this strength. It is the same thing, right? Your ability to control the joint to make sure it moves when you want it to move and when it doesn't move when you don't. Those things have to both be there. It's not okay to just move it when you want and then not control when you don't want.”

    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. “I actually prefer the very first quality is you need to move well. What's that mean? Well, there's different definitions depending on what you're asking your body to do, but there are some colloquial standards. You had Eric Cresion recently surely obviously is the foundation of the field in large part. So you guys covered a lot of that there. But really you have to move well. Your joints for the most part have a fairly standard operating mechanism. So your shoulder is supposed to go through that certain range of motion. Your neck is supposed to be in a certain place. Your knee and your toes and all that stuff. So you guys can refer back to 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

42. “We'll probably talk about through the entire conversation. We all have that filter. And so we're all aiming it at a lens and it's just personal preference. And I will do my best as the conversation evolves to when I feel like that's a fair representation of the science versus just my personal preference. And that's not always the same thing, though sometimes it is. So technically, personally to me, you outlined my injury history. I know you have just a touch yourself. Oh.”

    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. “I played college football. I got into the sport of weightlifting, Olympic weightlifting, as you may know it, but technically called weightlifting. I enjoy that side of the spectrum much more than I enjoy anything else, right? So I'm a sport kind of guy. I don't really have as much love for physique, bodybuilding, stuff like this. It's always impressive, but it hasn't gripped me because I'm always more interested in sport. So I value being able to hit a golf ball 350 yards, being able to dunk a basketball to being able to skate an ice. I like when people can do a whole bunch of things in a well-rounded area. So that's my just personal preference. At the same time, I acknowledge when other folks have a preference towards endurance or, in that case, physique. That's important to understand because the way that I answer this question is built fundamentally upon my own bias.”

    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. “It's pretty quick for the people to adjust to that. Now, in this story I'm referring to, we were able to see over 90% reduction in sleep waking events in the very first night by simply putting that backpack on. And that was not a fluke that has been sustained for weeks and months after that. Now the individual because it's been so long, again, many individuals here actually, they can really either sleep without the pack entirely or certainly no longer affects their sleep at all. They really don't notice it. And those reductions in sleep waking events have persisted for months and months and months, if not years at this point. And so we would kind of collectively say we have basically fixed that person's sleep disorder that had been going on for years, if not decades, and certainly decades actually, and about five minutes for, I think the backpack costs like 22 bucks on Amazon or something 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

45. “Positions you are in. So on your right side, left side, back, et cetera. And one thing that stands out routinely is how sleep quality drastically differs in people depending on their position. So some people really struggle on their right side or the left side of their backside. And it's very common for us to see people will have large percentages of their sleep problems in a single place. And so again, seeing this multiple times where people would struggle in this example was sleeping on their back. And what we're able to do for a very cheap price was to go onto Amazon and buy what effectively looks like a fanny pack in reverse. So you can imagine a standard, not the over-the-shoulder chest fanny packs, but the more traditional ones that just go around your waist like a belt. And instead of having the pouch in front, you flip it around and put it on your low back. And that stops you from sleeping on your low back. and forces the individual to sleep on the right side or left side it's uncomfortable and it is weird for a few days or weeks but really”

    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. “Eventually, it was compromising his testosterone. And so, really, the ultimate change that was made was still continue to take those daily walks, but instead of walking out of the house and going, right and walking around the block that way, that he went out of his house, turned left, and walked the block in a different area that was no longer exposing him to those trees. So you did that, waited six or eight weeks or something. I can't remember the exact time domain, and then testosterone was checked again and it was almost doubled by that point. So again, fun little story there, atypical, but absolutely possible. And thing that we've seen a number of times over the years. Another really fun story I like is from the sleep. Now, this is actually in a professional athlete that we've worked with and has happened more than one time. This exact thing has happened more than one time. And so really I can kind of combine multiple stories here. But when we do our sleep analysis, we're not just looking at your sleep staging and architecture. We're actually able to identify what 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

47. “We're still struggling to figure it out. And so we kind of went to the next level with some of the biomarkers we looked at. And Dan was able to identify there was actually an allergic response happening to something in his environment. And you can actually differentiate if it's coming from environmental factors or other factors based on a handful of different blood markers. And so something was going on there and we didn't know what it was, Dan didn't rather. But we knew something was there. And so long story short, what ended up happening was it was actually a response to some of the trees that were in this man's neighborhood. And he was basically allergic to those and didn't know it because it wasn't creating sufficient enough of a response from him to figure it out. And it turns out that those trees were basically on one side of his neighborhood and not the other one. And so the individuals basically start his day going outside and going for a walk and would walk right through these trees. And it's just kind of exacerbating that response. And there's a known pathway there that'll lead to many things, including compromising sleep quality, et cetera, et cetera.”

    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. “Happen, of course. I'm about to show you some stories, but really, really, really, I don't want you to fall prey to any thoughts sometimes that really this one particular thing I'm going to share is the cause of all human suffering. And this is clearly not the case. So the very first one is from a colleague of mine, Dan Garnard. Dan is a world-renowned specialist in Blood Lab interpretations and really human performance. And so Dan was working with a client in the Dallas, Texas area. The client had done many of the right things and had a lot of success, but was particularly interested in elevating his testosterone. And so despite the fact that things were going well, that number wasn't moving as high as that individual wanted. And remind you, this is medication, TRTs, hormones, things like that, are off the table. We're not medical doctors. It's not what we do. And that's not what this individual wanted to do. So the quest was, can we do this without those options? And so Dan had kind of run him through many of the normal steps.”

    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. “Honest reality is, as I've mentioned several times now, our approach is to have as comprehensive a testing as possible so that we can get the most precise and specific solutions that we can. But the reality is the vast majority of people will respond best through a multifactorial approach, addressing all of the big rocks at once is almost always going to be required for people to get their best results. That said, having done this now really hundreds of times, there have been some fun cases in which people had this remarkable result with extraordinarily simple and sometimes even cheap and really one change approaches. And so I do want to really reiterate that those are the exceptions to the rule. And I think that's important to state here because that stuff can be intoxicating. It can really drive confusion. It's like, oh my gosh, maybe all of my problems are really just this one thing. And that can.”

    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