#716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024

Brought to you
by Momentous high-quality
supplements, Nordic
Naturals Ultimate Omega fish oil,
and AG1 all-in-one
nutritional supplement.


Andy Galpin (@DrAndyGalpin) is a tenured, full
professor at California State University, Fullerton, where he is
also co-director of the Center for Sport Performance and
founder/director of the Biochemistry and Molecular Exercise
Physiology Laboratory. He is a human performance scientist with a
PhD in human bioenergetics and more than 100 peer-reviewed
publications and presentations.


This year, Andy is teaming up with Huberman Lab to launch a
podcast of his own, called Perform with Dr. Andy
Galpin.


Dr. Galpin has worked with elite athletes (including All-Stars,
All-Pros, and MVPs; Cy Young and Major winners; Olympic Gold
medalists; and World titlists and contenders) across the UFC,
MLB, NBA, PGA, NFL, Olympics, boxing, military/special forces,
and more.


He is also a co-founder of BioMolecular Athlete, Vitality
Blueprint, Absolute Rest, and RAPID Health & Performance.


Please enjoy!


Resources from this episode:
https://tim.blog/2024/01/17/andy-galpin/


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This episode is brought to you
by AG1! I
get asked all the time, “If you could use only one supplement,
what would it be?” My answer is usually AG1, my all-in-one
nutritional insurance. I recommended it in The 4-Hour
Body in 2010 and did not get paid to do so. I do my best
with nutrient-dense meals, of course, but AG1 further
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Right now, you’ll get a 1-year supply of Vitamin D
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This episode is also brought to you
by Momentous high-quality
supplements! Momentous offers high-quality
supplements and products across a broad spectrum of categories,
and I’ve been testing their products for months now. I’ve been
using their magnesium threonate, apigenin,
and L-theanine daily, all of which have helped me
improve the onset, quality, and duration of my sleep. I’ve also
been using Momentous creatine, and while it certainly helps
physical performance, including poundage or wattage in sports, I
use it primarily for mental performance (short-term memory,
etc.).


Their products are third-party tested (Informed-Sport and/or NSF
certified), so you can trust that what is on the label is in the
bottle and nothing else. If you want to try
Momentous for yourself, you can use code Tim for 20% off your
one-time purchase
at LiveMomentous.com/Tim. And
not to worry, my non-US friends, Momentous ships internationally
and has you covered. 


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This episode is also brought to you
by Nordic Naturals, the
#1-selling fish-oil brand in the US! More than 80%
of Americans don’t get enough omega-3 fats from their diet. That
is a problem because the body can’t produce omega-3s, an
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Go to Nordic.com and discover why Nordic Naturals is the
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[00:00] Start


[08:46] Doubling testosterone by changing the path of a morning
walk.


[12:03] Curing a lifelong sleep disorder in five minutes for
under $100.


[14:09] Training priority.


[26:26] Building Tim 4.0.


[31:37] Insights provided by tracking respiratory rate.


[38:23] Tracking device options and accuracy.


[44:49] Physiology recognizes patterns.


[46:33] Physiology is personal.


[50:32] Two to seven minutes of quiet darkness.


[57:04] Sleep banking/extension.


[1:02:54] Options for optimizing sleep quality.


[1:12:19] Caffeine and sleep.


[1:19:40] Hydration.


[1:25:13] Hyperhydrated? Dehydrated? Albumin knows.


[1:29:26] Cultivating better hydration habits.


[1:35:50] Sweat testing.


[1:37:28] Consequences of top-tier sweating in the sauna.


[1:45:23] Maximizing electrolyte efficacy.


[1:49:56] Nutrition for optimal feeling and performance on the
slopes.


[1:53:35] Supplementation.


[1:56:10] The three Rs of recovery: repair, replenish, and
rehydrate.


[1:59:20] Getting enough protein.


[2:02:23] Getting enough carbs.


[2:07:37] Salt and electrolytes.


[2:08:11] Fruits and veggies.


[2:09:06] Creatine.


[2:10:35] Vitamin D and omega-3.


[2:11:55] Ashwagandha and rhodiola.


[2:17:10] Accelerating acclimation to altitude.


[2:22:57] Letting physiology do what it wants to do.


[2:24:52] Andy’s current projects and parting thoughts.


[2:29:14] Minimizing risk for injury while training on the
slopes.


[2:45:32] Meditation, breathwork, and Bas Rutten’s O2 Trainer.


[2:51:15] Low-volume strength work and high-velocity eccentric
control.


[2:54:42] Fatigue and recovery.


[2:56:29] Global torso.


[2:57:53] Leg training.


[2:59:14] A holistic approach to movement.


[2:59:58] The three-to-five method.


[3:01:07] What a week of full training might look like.


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Past guests on The Tim Ferriss
Show include Jerry Seinfeld, Hugh
Jackman, Dr. Jane Goodall, LeBron James, Kevin
Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew
McConaughey, Esther Perel, Elizabeth
Gilbert, Terry Crews, Sia, Yuval Noah
Harari, Malcolm Gladwell, Madeleine
Albright, Cheryl Strayed, Jim Collins, Mary
Karr, Maria Popova, Sam Harris, Michael
Phelps, Bob Iger, Edward Norton, Arnold
Schwarzenegger, Neil Strauss, Ken Burns, Maria
Sharapova, Marc Andreessen, Neil Gaiman, Neil de
Grasse Tyson, Jocko Willink, Daniel Ek, Kelly
Slater, Dr. Peter Attia, Seth Godin, Howard
Marks, Dr. Brené Brown, Eric Schmidt, Michael
Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan
Peterson, Vince Vaughn, Brian Koppelman, Ramit
Sethi, Dax Shepard, Tony Robbins, Jim
Dethmer, Dan Harris, Ray Dalio, Naval
Ravikant, Vitalik Buterin, Elizabeth
Lesser, Amanda Palmer, Katie Haun, Sir Richard
Branson, Chuck Palahniuk, Arianna Huffington, Reid
Hoffman, Bill Burr, Whitney Cummings, Rick
Rubin, Dr. Vivek Murthy, Darren
Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter
Thiel, Dr. Gabor Maté, Anne Lamott, Sarah
Silverman, Dr. Andrew Huberman, and many more.


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