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The "Perform with Dr. Andy Galpin" podcast: https://performpodcast.com/
Andy Galpin on YouTube: @drandygalpin
Resources from this interview: https://tim.blog/2024/01/17/andygalpin/

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For the full list, please visit: https://tim.blog/2024/01/17/andygalpin/

Andy Galpin (@drandygalpin) is a tenured, full professor at California State University, Fullerton, where he is also codirector 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 peerreviewed publications and presentations.

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

Dr. Galpin has worked with elite athletes (including AllStars, AllPros, 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 cofounder of BioMolecular Athlete, Vitality Blueprint, Absolute Rest, and RAPID Health & Performance.

Please enjoy!

[00:00] Start / Preview
[00:53] Training priority.
[13:39] Building Tim 4.0.
[19:09] Insights provided by tracking respiratory rate.
[26:44] Tracking device options and accuracy.
[32:17] Physiology recognizes patterns.
[34:10] Physiology is personal.
[38:13] Two to seven minutes of quiet darkness.
[45:05] Sleep banking/extension.
[50:54] Options for optimizing sleep quality.
[1:00:55] Caffeine and sleep.
[1:08:34] Hydration.
[1:14:24] Hyperhydrated? Dehydrated? Albumin knows.
[1:19:02] Cultivating better hydration habits.
[1:25:29] Sweat testing.
[1:27:08] Consequences of toptier sweating in the sauna.
[1:35:18] Maximizing electrolyte efficacy.
[1:39:51] Nutrition for optimal feeling and performance on the slopes.
[1:43:44] Supplementation.
[1:46:14] The three Rs of recovery: repair, replenish, and rehydrate.
[1:49:28] Getting enough protein.
[1:50:30] Getting enough carbs.
[1:57:57] Salt and electrolytes.
[1:58:33] Fruits and veggies.
[1:59:33] Creatine.
[2:01:03] Vitamin D and omega3.
[2:02:29] Ashwagandha and rhodiola.
[2:07:59] Accelerating acclimation to altitude.
[2:13:58] Letting physiology do what it wants to do.
[2:15:57] Andy’s current projects and parting thoughts.
[2:20:19] Minimizing risk for injury while training on the slopes.
[2:24:09] Meditation, breathwork, and Bas Rutten’s O2 Trainer.
[2:37:27] Lowvolume strength work and highvelocity eccentric control.
[2:47:05] Fatigue and recovery.
[2:48:52] Global torso.
[2:50:20] Leg training.
[2:51:43] A holistic approach to movement.
[2:52:28] The threetofive method.
[2:53:49] What a week of full training might look like.
[03:23:39] Doubling testosterone by changing the path of a morning walk.
[03:27:12] "Curing a lifelong sleep disorder" in five minutes for under $100.

Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an earlystage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4Hour Workweek, The 4Hour Body, The 4Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.

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