Dr. Andy Galpin: Fitness Lies Exposed! The No-BS Guide to Fixing Your Health & Performance | Health | E400

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“Do you want to thank your testosterone go ahead and sleep poorly?”

Go ahead and then blame it on microplastics or whatever that you want, but nothing will drive this boat more than chronic sleep deprivation especially with a chronic sleep disorder. That hasn't got your attention yet, I'll keep going. Youngimprofitors, today we're joined by Dr. Andy Galpin, a human-performant scientist, a tenured professor and coach to elite athletes, CEOs, and high achievers.

If you're in your mid-20s to 50s and you'll do shift work, and you snore it on a night. As a very very strong chance, that's a big contributor to your ED. Your physiology's greatest asset is pattern recognition. Your body is running signals all day trying to figure out what do you want me to do. It's kind of like your executive assistant.

I think people don't realize some of the peptides that they're buying online are like for animals. I know several people, major, major names, that you would all know. Some of them are really big promoters of this stuff and they were not going on death store because of it, and those stories aren't public.

“When you are working with a CEO or a founder, what are some of the first things that you do?”

You kind of like map out their performance plan. We need to learn an analysis of everything that goes on or in your body and then everything that comes out of your body. Founders, executives, entrepreneurs, they don't have time, so what we need is accuracy. And that choice we make is built on what we call a performance anchor.

Anchors are constrained. They're things that slow you down and things that add wear and tear. So give us some examples of like the top three anchors that you see that entrepreneurs specifically face. The biggest one is, yeah, fam, we talk a lot about high performance in business. But today we're talking about the body that has to sustain it because let's be real.

Most entrepreneurs obsess over their business strategy, but totally wing it on their health strategy. Today we're joined by Dr. Andy Galpin, a human performance scientist, tenured professor and coach to elite athletes, CEOs and high achievers. Andy has spent 20 years studying what it really takes to look, feel, and perform at your very best.

In this episode, Andy breaks down why there's no one size fits all formula for fitness.

“How do I identify the hidden performance anchor's draining your energy, sleep, and focus?”

And how entrepreneurs can build a realistic health system that actually supports their ambition. Andy, welcome to Young and profiting podcast. It's great to be here. I'm excited for this conversation. I feel like everybody's into fitness these days, but there's so much on the internet to kind of just

say first through, and it's so hard to figure out what we're supposed to do, and you are really like the expert for the experts in this field.

So really excited to talk to you about this. So why don't we just jump right in? What is one thing on the internet right now and related to like fitness that you wish you could just like e-race and just like remove from the internet? Oh, geez. What a question to get started.

What we want to be careful of before answer that is, I don't like to kill motivation with information. And that's an important theme to start off is because there are so many ways you can go about your health, your fitness, your nutrition, exercise, mental health, all those things. I do worry that, because we'd like to sensationalize things, that someone gets really excited, they try something. It's their first health practice, and then all of a sudden something hits someone in it, and then they feel deflated,

demotivated, and it's so confusing. So overall, my initial answer to that is, if you're doing something that is generally good, keep doing it. Let's not worry about it. There are levels of detail we can get to.

But the basic practices of health and human performance are really fairly consistent.

“And so I think my answer to your question would be, the myth I want to die is the fact that any individual person,”

there's some magic recipe, and there's some one thing that's going to cure all their problems, or there's one thing if they're doing it wrong, they'll get nothing right. We hear this stuff, and this is generally how social media presentation works, is like, you're doing this all wrong. There's rarely true, or if you're over 40 and male, you can't do this. Almost all those things are complete nonsense, they're not evidence-based, they're not practical,

they don't work in a real world, which is where I operate, they don't matter. So globally, it's that type of sensationalism and that type of antipsetic response that we have these hard cut, we'll work at all, absolutely have to do because of, you know, you kind of mentioned it, but I'll just say myself, I coach the best, highest performers in the world, and man, women, young, old, all those things.

So I can just tell you, "Flight out, it's not true." And that's not how people get become their best, and that's, this is not really the case. Well, I can't wait to figure out how people can become their best,

and kind of distill all this wisdom from me, but first something that I've heard you say

“that I think is just really interesting is that you say that everyone's an athlete,”

and I've got entrepreneurs tuning in, and they might work out, and, you know, a lot of entrepreneurs want to be fit because they're just high achievers in all aspects of life, but they're probably not thinking themselves as athletes, so why do you say that? Well, awesome, thank you for what that's one of my core things in beliefs. There's an athlete in all of us, and when I say that why don't mean anything related to sports.

I don't care if you ever play a sport or ever do, that's not what I'm talking about, but I'm referring to as the fact that every one of us has some desire and three core elements. Look, feel, and perform. All of us want to look a certain way, or don't want to look a certain way. I don't care, I'm not judging value on that at all. Some of us care more about aesthetics,

come of us care less, but none of us care is zero, so there's some element of how we look that matters to us, as some element of how you feel, this is, are you in pain? Do you have a lot of

“energy, right? Are you, do you feel like you can go and do whatever you want or you feel restricted?”

Right? There's physiological feeling, there's psychological feeling, but there's some aspect that

then the third is actual performance. How do you actually execute? Do you make good decisions?

Do you run fast? Like, what are you actually executing and getting across the finish line? Ananna, continue to pull examples here that are not just physical, as what haven't said this yet, directly, but this includes cognition, this includes memory, this includes emotional control, leadership. This is the type of things when we're looking at full complete packages that we're caring about. So when I say everyone is an athlete, what I'm saying is you all have a physical,

psychophysiological presence you want to have, and you want to be able to compete, and that just maybe with yourself and I have nothing to do with kicking a ball or putting a score on a scoreboard, but you want your body to be able to do what you want when you want and to suffer minimal consequences for that action. If that's not athlete, if that's not being able to be show up and present, perform, I don't know it is. When you are working with a CEO or a founder, what are some

of the first things that you do to kind of like map out their performance plan? Like what are the

things that you're evaluating and what are some of the common patterns or challenges that you see a lot of CEOs and founder space? We've done this a ton. This is a big part of my life over the last number of years. I'll give you the philosophical approach and then I'm happy to give you any individual specific test or example that you would like me as much detail as you care to have, but philosophically, our approach is we need to run an analysis of everything that goes on or in your body,

how all that is metabolized, processed, and handled, and then everything that comes out of your body. And by coming out of your body, I'm talking about everything from your sweat, urine, saliva, stool, to your physical performance. That's an expression of coming out of your body to your happiness, again, to your IQ, your word recall, your energy throughout the day, all those things. And so we will spend a good chunk of time using research grade analysis tools and technologies

to cover all of that. Then what that allows us to do is to come back and follow up with high precision, super specific follow-up testing. That way we don't have any false positives or negatives, your flags, or anything like that. We can then construct individual plans that are high precision and simple. And so our philosophy is a lot of data, so we know the full package, nothing's being us. And then we can make really smart and form choices that are realistic. Founders,

but no kids, right? It was like, okay, you have a three-hour morning routine. I got it. You're

going to do this. Like, those are not things that land with executives and founders. And so what we need is accuracy and we need precision. And that choice we make is built on what we call a performance anchor. So whatever is anchoring your performance the most, we're going to make sure we have high precision solutions for that that are effective for you and your physiology and lifestyle. Not just random ones that, you know, should be applied if you have X and dumb or Y test result.

That allows us to make the plans realistic and super effective because they are based on your unique physiology. But they're within the constraints of your travel and schedule and so forth.

“So fill us softly. That's what we do. And when you say anchors for your performance,”

can you give us some example? I'm assuming this means like what matters most to them

in terms of their performance? Anchors are constraints. They're things that slow you down and things that add wear and tear. So the anchor could be something like you've got a micronutrient imbalance or insufficiency. Could be a lifestyle behavior habit. It could be the time of day you're doing certain work tasks. It could be your training program. It could be your circadian rhythm. It could be something in your physical environment or water, your quality,

nutrition. It could be anything. The anchor, though, is the thing that's causing unnecessary and excessive physiological stress. This isn't just necessary, like, oh, I feel stressed today. But it's burning energy. It's slowing down productivity. It's costing additional resources above and beyond what is returning and in terms of investment. That gives us precision. We go target that thing. And then for the most part, we can back away a little bit

because physiology works as a mosaic. It's not individual systems. So when you relieve major stressors or anchors like that, then you can kind of back away pretty good. The rest of physiology tends to take care of itself. So give us some examples of, like, the top three anchors that you see that entrepreneurs specifically face. The biggest ones we will categorically see from a complaint perspective or symptomology is something like this. Either you're one of two people. One,

you feel great good. You just want to make sure optimizing in your head of things. Or you're executing, but you're doing it through sheer wheel, through will, grip, fortitude, something sucks.

Energy is way low. You're just working through the whole thing. So in the second case,

that's more interesting because we can give a tendo examples. We tend to say things a lot like energy is one of our largest ones. Either I struggle with sleep, can get a sleep. If I do my mind is racing, wake up at two in the morning all the time for no reason can't get back to bed. Energy is not where I want it to be. Therefore, either, I don't have enough energy to go out today or have to use excessive exogenous stimulants, nicotine, so on and so forth. Things like that.

I also then have the, I'm overwhelmed. I'm into health. Maybe I'm into it. Maybe I'm not, but I know that this will make me more effective. I believe the data. But I'm overwhelmed with the information. There's red light. There's PMF. There's nutrition. There's just so many things.

“And I don't want to be a professional health guy. So can you help me to still what matters”

for me? In my point. So those are the most common reasons people will come to our coaching practice. And what we'll see out of that is a combination of things I mentioned one by small in, in balances, in efficiencies, excesses, in nutrient intake, caloric intake, practices. Obviously, there's a combination of limited or no physical activity to weigh too much, the wrong type, but the wrong time of day. Schedule isn't aligning with your circadian rhythm.

This can look like things like some days I feel great and some days I feel like shit and I can't get my rhythm and figure out why. We see a lot of travel complaints, right? Hey, I just, I gotta be on the road all the time and I need a system because I have to just be able to execute sleep and productivity. We see a lot of, of course, in the men, a heavy amount of low testosterone or similar things in this, lots of stuff I go into. The testosterone is

“honestly typically overused. But things in that cascade, a thyroid is where they come in”

and so forth. We see a good amount of gut microbiome or gut health related concerns. So these could be like inconsistent bowel movements or simply man, a lot of bloating, a lot of stomach pain and kind of weird things like that. And the last one I'd say would be muscular skeletal. So, you know, shoulder just constantly hurting. Don't like the way my arms look, something like that is just

those would be categorically some of the more common ones outside of, I may be, I guess,

and the big one is I mentioned and several times not cognitive ones. I'm just not a sharp as I

“used to be. I feel like I can't remember stuff as often and I'm not as articulate and take”

or takes me longer than it should be. I don't really know why. Nothing's changed. Things like that. So, like, I have any direction for those with some of the more common ones. Yeah. And this kind of reminds me of, we were talking about earlier in the conversation where on the internet, they try to like make everything a one-size-fits-all. But first, you got to figure out, like, what are your actual problems and what are your goals? Because everybody kind of has

different goals. So, can you explain to us why we need to be really specific about knowing what we want to achieve to begin with? The concept of defender. And if I gave you a business example and I approached business as, you know, someone homes five companies, but I don't consider myself on entrepreneur of any kind. And if I walk you through some of our business plans, you might look at me and be like, you're a child. Like, this is laughably bad. And then I would do the same for you

with your health approach. And the reason is, the answer is typically really simple and right in front

of your face. But you're just really kind of addressing it like a bit of an amateur. That's that's really common. So, the defender's approach is the analogy I like to use. You're trying to score a goal. Imagine you're playing soccer. Something is defending you from that goal. You are obsessed with the goal. I need to be obsessed with the defender. That's the fundamental difference. So, your goal is fat loss. You want to get leaner. Great. You're locked in on fat loss. I'm locked in on

why aren't you already as lean as you want to be? What is defending that? And people just assume I need to lose fat. Therefore, I have to go on a diet. That's like me saying, I want to make more money. Therefore, I need to sell more things. Like, well, okay, sometimes, but there's all this other

things going on in business that can make you more money. And it's solving that analogy lands

“from the book. That's what we were after. And so categorically, it is hyper-focused on the goal”

but not identifying the true defender. Maybe some examples since fat loss is right there. There is a tremendous amount of literature on the role of sleep in fat loss. In fact, there's been a number of studies that have been done where they'll give people the exact same calorie count and put them on different sleep totals. And one study in particular, I'm thinking of those eight hours of sleep. I exchange for 5.5 hours of sleep. And you'll see several pounds of fat

loss accumulate differently when your sleep is restricted. So, you're over here thinking like, I got to go in this diet and I'm kind of my calories. I'm starting myself blah, blah, blah, blah, that's my goal. But then I'm looking over this and going, yo, if your sleep is continually trash, I can walk you through the entire neurophysiological cascade that's happening here. That's making weight loss either incredibly difficult, physiologically or behaviorally. Right? We know

“those excellent research showing that when you sleep poor, you're drive for energy internally as”

higher and it makes sense. You're sensing signals, no, you're in a low energy state. So it's driving you to seek more energy. You will over consume more food and there's these things in your body called left-in and growing. They regulate both how full you feel and the opposite of is how hungry you are, those things get inverted when you sleep poorly. So you don't feel as full and you feel hunger. You're also going to seek more and more calorie dense foods. So instead of choosing something

that's half the calories, you're going to want to defer to the thing that has more calorie, your body will know these things. In addition to the fact that you're probably going to be less physically active because you're fatigued. You're more likely to be like, oh, I can't get it in today. You're going to be less productive and more anxiety behind like you can just see, I can go, I can spend a whole podcast on this point. So we have an actual behavioral element and we have a true

physiological response. And so the classic examples, you know, kind of giving you a tangible one from the question a few moments ago is, you're looking at fat loss. And I'm looking at this and going, this is a sleep problem. All we have to do here is make a moderate room in your sleep and the fat loss will come. And I could do that from 100 angles, but sleep is by far the biggest lever that we've seen is an effective tool for entrepreneurs and executives without question.

And we don't need to be perfect or optimized by any stretch, but you can you can get the, you know, zone to training. You can do all the things you want, but nothing will move the needle more than small improvements in the sleep. Yeah, fam. I'm all about doing health recess. I'm on a health kick this year. I tried juice

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I feel like I'm on top of the world, I can accomplish anything and when I get poor sleep, it's just horrible day. You know, compared to compared to other days, let's take a tangent on sleep. I was listening to a lot of interviews that you do in studying for this interview. And something that you said that was really interesting is that you can study patterns when people are sleeping and you can tell whether they're having trouble sleeping because of

depression or anxiety. You can actually see what they're actually suffering from. What are some of the patterns that you see in people who are, for example, sometimes when I have big speaking engagements, I can't sleep. And it's my worst nightmare because like we just said,

sleep. So what happens when we're having anxiety or depression? Amazing question.

“This is a bunch of technology that one of my companies called Absolute Rust has developed and we”

validated many times now. But it would be almost impossible for the average person to differentiate anxiety from depression based on how you feel or like a commercial sleep tracker. So that's specific comment you're referring to and also by the way, I appreciate the fact that you took

time to go listen to other interviews and prepare for that. It's not always the case. So thank you

for that with your schedule. What I was referring to on that is the ability is we will see different what's called sleep architecture patterns. And so our technology can measure this that really high fidelity. And so we can actually see and the markers, the strategies that your brain will develop throughout the course of the night will differentiate things like anxiety from depression. And so we can see that on those things, especially if they're true clinical.

Right, if they're just like I had a little bit of worry tonight. Okay, but there's some level of granularity I might have to build a pickup on. But if you're experiencing true anxiety depression and it's specific to high level, we'll be able to differentiate those things. Which is important because many people actually don't know the difference. They're sort of like, I'm anxious, but they're really depressed or vice versa.

I also want to come back to another point you mentioned. You said how you might get a bad not a sleep prior to a big event and maybe a big award show or something you maybe had it to or not. You're like everybody else. We coach people they do this all the time. I mentioned we also coach the most elite athletes in the world. When you're sitting there and you know tomorrow you're about to get an occasion or an octagon and fight in your underwear and for a millions of

people for a world championship, nobody sleeps at night. Nobody sleeps tonight before world series.

“No one sleeps tonight before the Super Bowl. You're like everybody else. So one, you should give”

yourself a little bit of grace and forgiveness. If you didn't have that, I'd be like what is wrong with you. Like what is there? At the same time, there's a lot of research and we've seen this in our experience as well. One night of bad sleep does nothing to performance. Nothing. You will perform just as well where we worry about sleep is when it's chronic and consistent. That's where we start to be concerned about cognitive ability, capacity, endocrine health, immune health, long-term health,

so on and so forth. So if you're that person, it was like, oh my gosh, I had this big event. I honestly put all my God. I'm a wreck now. You're not. What will change the most with a single bad night of sleep though is mood and your perceived perception of fatigue. You will feel bad and you'll be cranky and you'll be all those things. But if we were to put you through advanced neurological testing, cognitive testing that we do, you would have a very small if any deficit

and that. And physically, you see almost nothing. So one line of bad sleep is never our concern,

play through it, no big deal. If this is happening multiple times a week or multiple times a week, you're getting this kind of crummy sleep and that's actually the thing we're far more concerned about. That is so good here. And for my personal experience, I always do great even though I didn't get any sleep and I'm like, I really like rehearsing whatever I need to do and not sleeping to prepare. Thanks for your performance. You show up. You perform. Yeah.

“That's what you do. Something else that's interesting related to sleep. So my boyfriend snores.”

And we have an AIDS sleep and we hooked up our AIDS sleep and one of the things that it does is like he gets like a snoring score, right? So I remember one AIDS for some, we used it. He opens up his his app. He gets a snoring score and he's got like, he likes snored for like 50% of the night and his sleep score was like 70%. Okay. Then my snore score was 1% but my sleep score was was 50 and he got a better sleep score than me. And so I was thinking,

I'm not getting any sleep because you're snoring. That's the problem, right? So talk to us about snoring. What do we need to know about it? And also like how big of a problem is who you sleep next to when it comes to your sleep? Some some great questions there and whether or not you and your partner decide to have a sick divorce, you know, I'll leave up to you. But you wouldn't be

a perfect person to do that. Really good set of questions. First of all, AIDS sick is great.

I actually don't know their full algorithm. There's nobody does. But my assumption is snoring factors very little and your actual score, right? So that's not really the concern. Most people assume snoring is benign and it can be certainly everybody will snore a little bit. But if it is at that level, almost certainly that is not benign. Meaning he would most likely

well. Sleep apnea itself around 70 to 80% of people that have true clinical sleep apnea will go

“undiagnosed. In women, it's 90 to 95%. So I'm not saying 90 to 95% of women have sleep apnea.”

What I'm saying is 95% of women who have sleep apnea will never know it. Women just do not associate

themselves as even plausibly have potentially having sleep apnea. In fact, I'll ask you right no. When you think of sleep apnea, what's the avatar that comes to your brain? A guy that's kind of fat and overweight or something like that. Big neck. Hundred percent, right? No woman identify itself as that. Right? And so when they have fast sleep or low energy irritability, they immediately think it's related to my menstrual cycle. It's hormone based. It is my mental load.

It's my worry. It's my anxiety and certainly can be all those things. We're actually running a really large study and my lab right now, we're on your free and we're actually going to wrap up this

month. We're doing a lot of this direct testing and we're analyzing sleep at a real high

“fiddle. This is the most in-depth study ever done in sleep and women. And we're looking at this”

every single day with our research grade at home technology. I'm to map this across the cycle. So we were pretty good feel for what's going on here, but to come back to the point, women just don't associate themselves with things that they could potentially be doing themselves. I don't know how large of a human your boyfriend is, but he may or not be big either. He's like fit. Yeah, he's fit and everything else. Still almost surely

has sleep apnea. And there's a lot of things you can do about apnea. The most common ones are of course some sort of medication or what's called a CPAP. So one of those big like Darth Vader breathing machines and you like hook it up and you have a mask on. And those are great. They're fine. They say lives. We generally don't use them because there's a lot of things you can do that are other options from oral appliances like a mouthpiece to tongue exercises and other breathing

devices and training tools you can use that can actually eliminate that problem. And so we can get

it done with and it's not always fixable. But there's probably, I don't know, 50 plus different things

we can do for sleep apnea that are not a pharmacologically based or a big giant breathing machine. What about like getting your like if you have a deviated septum and fixing that? So one of the things we'll actually do is we'll image that and we'll tell you directly is this anatomical and then one thing we haven't discussed yet is there's a difference between us called central apnea and peripheral apnea. And so this is all stuff we would identify and then

“be able again say this is the very specific route you need to go including things like this”

anatomical. I would probably say oh in the spot maybe 5 to 10% of people. We end up coming back and saying hey this is truly anatomical. You need to either have some correct researcher or whatever and then get you into this person. But most of the time we don't have to go that route. Not me if there was a known severe nose break and one of the nostrils is fully collapsed and possible but there's also a lot of trainability there too. We've helped a lot of people

get out through that without having to have surgery. So like you know almost every boyfriend that I've ever had snores and they all think it's not a problem right? They all are like in the Nile it's not a problem. What do you want to say to the people out there that are snoring? What do they have to do and like why do they need to worry? You almost surely have sick of it yeah. Like what does that do to you? Like what is so good? Okay yeah sure great. Just pop that in a google

and you can look up a hundred things that happen. Let's see if we have any. We mentioned some of them ready. This is probably a position. This is nutrition. This is energy throughout the day. Easily. You want to take your testosterone go ahead and sleep poorly. Go ahead and then blame it on microplastics or whatever that you want but nothing will drive this boat more than chronic sleep deprivation especially with a chronic sleep disorder. We want to look at cognitive function.

Look at the literature there. In fact I said this earlier but you will find no single factor that has more of a direct performance contributor than bad sleep. Look at the research on neurological diseases, Alzheimer's dementia and Parkinson's. It's astronomical. The association between safe happening and those. That hasn't got your attention yet. I'll keep going. There is fourfold increase in risk and people who do shift

work and erectile dysfunction. If you increase and put sleep apnea on top of that it goes to like

any form of erectile dysfunction and you snoratone at night is a very very strong chance that

“that's a big contributor to your ED. We would not be the first female partner who sent”

their male partner to work with our company. Specifically because it's like, you know, you're fucked with my sleep. Like you're ending mine and so they'll come in and do that. And it's not an un-small percentage of people who end up having that because in fact with typically happens actually is the female comes in and goes, "I'm an energy terrible. Maybe I'm in Perry Menopause. I don't know what's going on. I feel awful. And we run the full evaluation and

we're like, "No, your sleep is great and your husband is tanking it with this snoring."

And then we fixed that and we're just like great. So that is a really common thing that can happen.

Women have a strong tie between the sleep quality and libido. So if you're snoring and you're running her sleep, you're going to pay for that too. Okay, let's top trends because there's so much on the internet. I want to talk about like some terms that we probably hear often and I want to understand what they really are. And then I also want to talk about like trends in general. So let's talk about when that is really bubbling up lately, which is this trend of people wanting to be like

really skinny again. Okay, so like in the 90s, everyone was super skinny and then it got like everybody wanted to have a big butt with Kim Kardashian and then it's back to like skinny as in. And then there's the counter, you know, the counter, you know, strong nut skinny. There's kind of two camps. What camp do you sit in? Well, first of all, if you ever saw me out in public and you looked at anything I was wearing, you would immediately know I have no touch with pop culture of any kind.

So this is the first time hearing of it. I'm not and never had been a fan of the this skinny look.

“I think skinny jeans. I've probably made my wardrobe go to exactly zero jeans with the”

exception of stuff I put on, run a chain song for your information skinny jeans around. So you're good on that one now. In men skinny jeans are out. Yeah, now everything's about baggy jeans or like straight leg. So I'm talking about like jankos back. Let's go. I'm down that. I'll go back to my point earlier. Yeah. I told you everybody cares about look at some point. Yeah. I have that terrible sense of style of any kind image, but I'm just not going to worry right now. Like I look ridiculous at all times.

My wife is permanently embarrassed by my physical and parents. There's a no, no small number of times when she's like, no, you're not leaving the house without like a back. Like I'll one of those two case. What's in there? Like not gonna happen. So I don't care about any of those things. All I care about is that people are addressing their aesthetic appearance from a place of

“positive mental health. That's it. So if you're using it and it is a motivating factor, which is”

I want to be clear. That's a good thing. Everyone has a little bit of going, oh gosh. Like, I don't like how I look right now, a little bit. I'm getting sloppy, tighten things up. And that's really, really good. If you didn't have that, we would be very unhealthy or a potential there. But then there's also clearly a line where we've gone too far and passed that. So as long as you're in a spot, I don't really care. Here is all of your taking it to a skinny perspective where skinny

is not detrimental to your health. Again, I'm not even just the mental side. Now I'm talking about physical health, loss of too much muscle math to lean too long. You know, one of the things that we are very good at identifying may be a lot of blood analysis is whether or not you're in a state of what's called low energy availability. And what that means is you're actually chronically hyperchloric for too long. And that may not mean you're out of diet, that may not mean you're skinny

or losing weight. But this causes a cascade of issues throughout the system, all associated to just too long periods with insufficient calories. Again, it doesn't have to mean intentional dieting at all. In fact, a lot of times it surprises people. So when we can see that, we can pull back the curtain and figure out a structured way to fix that that doesn't lead to weight gain. So abarring any of those things, if you're not compromising physiological health and you're coming

from a place of sufficient mental health, and we're not contributing to exacerbating an eating disorder of any kind. And I'm from the worst person in the world to judge your parents for that anyways, like any other weird. So yeah, whatever, I'm on into it. I'm far bigger fan of athletic jack to like, I like the muscle, but you know, to be strong. Yeah. Okay, so another trend is the thing called hot girl walks, right? So like, a lot of girls like to walk a lot, you've heard of

work out. You could just walk, just walk in need, Halsey. What do you think about that?

“We'll go back to almost the first thing I said. We want to promote physical activity. I want”

as many people being as active as you can. And I want people to know that one is better than zero. 100% full stock. Two is better than one. Sometimes and nine may not be better than eight. But if we're at that level, it's like, this is our only physical activity. And we're exchanging this against nothing. Then walking is, in fact, if the the the research on longevity and mortality and overall health is extraordinarily clear, by far the biggest benefit people will get with

their physical health is just going from a zero to a one or two. You don't get much of an increase in health going from a certain numbers wise by the way, I'm saying it's like a random arbitrary scale

110. You go from eight to nine. You probably are not living a day longer. You go from nine to ten,

you know, living a day longer. You go from zero to one. You might increase 10 years. Wow. On your life, yeah. If we're looking at cancer risk, cardiovascular risk, I'm overall all caused mortality. And depending on metrics, like I'm just throwing kind of a bunch of data together there, it's nothing, nothing will impact your health more than going from the lowest level. So it's slightly above that. So I'm all for. We are in no shortage of people walking too much. But that is

not a thing. Yeah. Yeah. So I want to make sure that if that's your jam, hell yeah, I'm with you, like get it. Awesome. But you said something very specific, which is they're doing that and then actively saying, because I did that walk, I don't need to exercise. And that is incorrect. The same thing I could say also for things like sauna. On one for sauna, it's great. Could be cool. But if you're saying, I don't need exercise because I did my sauna. Now we're off-kilter and we're

actually incorrect, right? We are legitimately misinformed at this point. So we love people that have a little bit more structured exercise. But love the fact that more people are walking. And if you're telling me there's a thing where a bunch of hot girls walk around, like just send me the notification. Um. I feel like I have so many questions to ask you. We saw what you just said. One of the things that I'm really into right now is doing, I work out a lot and I love to

take heated classes. So it's like heated, strength training classes with weights and it's, you know, cardio and heated mat Pilates. I do a lot of heated classes these days. Do you feel like it's actually good for you? Because pardon me, I'm like am I just like stressing my body out so much and like because I'm like trying to do all this workout in like 90 degree heat. Like is it too much structured or do you think that's good? You're probably majoring in the minors there. So my

general answer is it probably doesn't matter the way. If you feel like you get in there, you feel better, you're more motivated, you work harder, you have a higher quality of training because it's

“a different vibe than it's actually probably in that positive. Is he logically, is it doing anything?”

Probably not. At the same time, I would say the obstacle teacher. If it's so hot, that maybe you might be happier, but you can't do as many reps. You have a short in the workout. You can't go as heavy because you're just overloading and overheating and fatiguing to some. Then you might be in a spot where you're actually causing a small amount of decrement and you're not maybe getting as much. But it comes back to what the goal of it is. Right? If you're saying, I'm trying to maximize my strength and

exercising in the heat is minimizing your quality. How much you can lift how often? Then it's probably coming at some detriment. It's not a zero. You're not wasting your time. You're not breaking things down. You're not getting unhealthy. You're just not getting as much strength gain as you would. Yeah. If you're saying, oh, I'm just kind of like lift a couple of times a week and I'm trying to just get strength and some fat loss, grow some muscle, improve my range of motion, feel good, get the

endocrine response and you're kind of doing like all that. Then like we're splitting hairs over going like you love it. Yeah, you're into it. Well, then ride. Yeah. Go. Like hairs like don't kill the information. The motivation with a little bit of information here. Like we're not, what about that? If you're trying to win a world championship, I'm splitting that hair. Right? If you're going yo, we're trying to, even if it's a world championship for you. And you're like, I'm doing a half

marathon in six weeks. I'm trying to run my best score ever. Great. And you're going to run the half marathon in four hours. And there'll be a terrible score. I don't care. Still, it's still like you're

“trying to get your best. That's what I'm going into. Okay. We can do this better this way. That way.”

Because the goal is trying to get some other outcome. But if your outcome is just all the general health things and then you love it, we're good. Well, something that I'm curious about because I see it on the internet all the time. There's a lot of women that like they'll put

out posts and they're they're an incredible shape and they're like, I used to kill myself in the gym.

life. Like everyone's overdoing it. Right? And they kind of say, and then there's this thing

“of cortisol belly, right? Because women, if they, I saw you. He's rolling his eyes. You guys are listening.”

So, so, how do you feel about this? You know, look, I have more and more and cleanse so simple. It was my former student. And now she's gone on to finish for PhD in protein metabolism. You know, I had her on my show while ago. She's doing the best work of anybody in this field right now. And I'll just summarize my position really quickly. I am so stoked that there is more and more energy going into female and women's specific recommendations. That's also like here for it all.

My lab has historically been one of the very few labs that has focused on that as well. This is not the main thing we've ever done. But we've done a number of studies. I'm targeting and in looking at things more interesting to women from biopsies and muscle physiology stuff that I mentioned sleep and so on and so far. At the same time, that space is overloaded with utter nonsense. So I understand, I'm not a woman, but I understand the appeal to feel like you're

being heard. Finally stuff is being designed for you, not designed for men and then being pushed to you.

But we're also being inundated with messages like women are a separate species. So no, you're not the same as men, but you're not a totally different species either. And the bulk of the research shows that the overwhelming majority of health-related protocols, programs, designs, exercise and nutrition are identical for men and women. They're some small things at the end, especially, of course, tons of stuff related to menstrual cycle and so on and so forth.

But from like an exercise perspective and nutrition, this is almost identical with very, very small changes. So I do get frustrated when I see things like that because yes, cortisol is cortisol is real, but it's also supposed to rise. That is exactly how you

“cause physiological adaptation. That's what's supposed to happen. There is also”

certainly an association between bellyweight and aging in women. And cortisol also can go up chronically over time, but to call those things causative, again, it's like so counter to the actual evidence base. It's nauseating. And it's infuriating, especially if it comes associated with a, then therefore you must train this way or you can't train this way because you're a woman. That's the part of what I'm like stop. Like stop, stop, stop, stop, stop. If you're simply saying

you're a lived experience, you was a woman you've done this and you've had great results. Cool. All for and all day great. Let's continue to put stories out there to give people options. But if we're crossing that line and saying it's because your physiology can't handle this or doesn't do this, that's when we have to push back and say that's garbage. That's absolutely not true. And why that distinction matters is you're confusing and you're putting up

unnecessary barriers to women. We don't want to do that. You seem like my philosophy now several times. I don't like unnecessary barriers. We have a hard enough time getting people to exercise and be healthy. Let's not confuse them unnecessarily and make them feel like, oh, we'll shit. I'm just doing it wrong. I'm going to quit. That's not the case. Especially if you're using that to push product. Yeah, especially if like not everybody wants to be a bodybuilder either.

You just want to be fit. Healthy. It's like, just do whatever motivates you to get out there and move. I totally agree. Yeah, fam. Have you ever had a message you meant to reply to and then just didn't? It happens to the best of us and in business, that adds up fast because when somebody is ready to talk,

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people got them confused, and I feel like people don't even know what they really mean. Sure, I'll do it. My best to give you a quick overview here. Okay. I'll tell you how to get it. I don't care that much about those assumptions. Well, maybe it's not important. Maybe you just tell us what's

“important about them. Well, I think it is important that we potentially walk through these things,”

because I'm sure you're not the only one who's like what do you hear? Yeah. So zones. Uh, depending on who you ask, there's somewhere between five and six heart rate zones. And that I won't to tell you, wait, this is not like a science thing. This is a completely arbitrary human distinction. Your physiology doesn't have a magic zone that is in it just knows this heart rate can get as high

as it can get, and then it gets the lowest second get, and if you want to subdivide that into one

category, five categories, 25 categories, that is a human artifact. So by that tone, you can see, like, again, if you're in magic zone two, which would be an example of, well, let's say your maximum heart rate, the kind of back of the handway we calculate that is 220 minus your age. So if you're 40 to 20 minus 40, you would have an estimated maximum heart rate of 180 beats per minute.

“That number's random though. Like, you might be actually a 200. Like, I'm over 40.”

And my maximum heart rate is still over 200 beats per minute. So it's just it's a very rough guess. But then what we're basically saying is, all right, let's say 180s your max, and the lowest you get to at night is 40. All right. So then we take that difference there, which is 140 beats, and we divide it into five equal parts or something like that. So zone one zone two is simply

saying, like, you're the second 20th percentile up. So, you know, maybe you're heart rate set,

105, 110 beats per minute, like something like that. So it's not nonsense. The point of zone two step in a wise popular is it's trying to help people understand low level physical activity is actually really beneficial. And that's true. Walking like cardio, it has a human physiological benefit, because we've been doing it for the vast majority of our species. And now we don't do it at all. And that has created some physiological problems. I don't like to get caught up too much,

unlike your heart rate or your lactate, minimal is this. Like, if you kind of know what I'm talking about that jargon, if not, don't worry about it. But I'm not convinced there. I am convinced though low level physical activity is a really good thing. The opposite of that is the VO2 max, the max heart rate type of stuff. And I would have a similar opinion. It is really good from a health, long-term health, from an acute performance, perspective, and everything in between,

to get your heart rate up really high occasionally. It's a really beneficial thing. Rule thumb for me is once a week, try to get your heart rate up as close to max as you can. Anything past that, we can do, we can work with. But if you do several days a week where you're doing a lot of low level physical activity, one day a week where you're getting it up as high as you can, most people are going to be in a pretty good spot. Concern there is when people do that high

intensity stuff too often. So the kind of the calming you made about like, oh, we're working hard. So people are, we have seen this cause a lot of issues, especially a lot of high intensity exercise in the evening after work. That can create problems. A lot of them. But to categorically say like, oh, you know, most people are working too hard. Definitely not. Like, we can tell you millions of people are not working hard enough. And I can show you thousands of people who are

working too hard. So like, what are we learning there? I apologize, but I hate stuff like that. You're like, you're not helping anybody. After people you're like, great. I was helpful

I love the advice that you're giving because you're really not prescribing anything specific. You're

not saying you got to do this a certain time amount of week. You're just saying, move your body, get your heart rate up once a week. So is that like sprinting or just like hit training to get your of max heart rate? Yeah, sure. The term doesn't pay and it's into do the most here is, again, it can give you a business analogy, but you can make that gap yourself here. The concepts are few and the methods are infinite. So conceptually, what I gave you, right? Move your body a

lot throughout the day, big range of motion, train hard a couple times a week, things like that.

“That's all you have to do. And if you look at any high quality program, they all have those same”

exact principles. Now, the method you pick, oh, we could be here for decades. Barbells, bands,

sprinting, uh, in a pool intervals, you know, 30 seconds on, 30 seconds off, no region, protocol.

I'm sure, we could go to the end of the moment with different options. What you what you'll notice is the ones that work are doing the same things. There's packaged a little bit differently, right? The end of the day is like, you want to be profitable. You have to make more money than you spend. Right. But, y'all, you still have any category. All marketing, there's a little of a little bit of a lot of categories of marketing. There's just, like, again, you can keep going there. I'm

so I prefer to, you know, with big audiences like this to give those concepts, it's like, hey, just make sure you're hitting these things. And if you like to be in a group activity class, when the temperature turned up, cool. If you hate that and you want to isolate and be by yourself,

fine. If you want to do all calisthenics and body weight, amazing. You want to do all heavy barbells,

right? Like, we can get there a million ways. And when we have you individually, and we can know more about your situation and preferences and lifestyles, then we can tell you exactly what to do. But categorically, all of our programs could be hitting the same couple of modules.

“So that's what's most important. And when you say, you know, you can get in trouble doing too much”

of this high intensity training at night. Is it because it impacts your sleep? Is that where is that what you're referring to? One of the things that can happen. Most people who are probably listening are going to have a day that looks something like this. You wake up earlier than you would like. You immediately rush to checking work related things. You probably then had stimulants and then you go from the next 10 to 12 hours with absolutely zero downtime. And it's all decision

making and choices. And high cognitive demand, physical activity, get up, move to this, meeting this, this, this, this, this fire this person, buy this thing, spend this. Okay. And then you leave all that, probably take some more stimulants in the form of a pre-workout, head to the gym, and then rack your your sympathetic drive up as high as possible again. And then you come home and attempt

“to go to sleep. Great. So this looks like one of two things. You're exhausted and either you”

fall asleep immediately, but then you wake up two in the morning, mind racing. Why? Because you ran so much gas, you burned it all down. The exhaustion was so high, but you're not down-regulated. And there's a significant difference between sleepy, fatigued, and tired, and physiologically down-regulated in rocks. Most of the activities people do to decompress the rocks at the end of a day are not physiologically down-regulating. And we see this in your data really clearly.

And so what we need to make sure we do is add intentional down-regulatory pieces that are also hopefully decompressing and decompressing and relaxing. Where the exercise piece fits in there is most people, if especially if they're doing that thing at night, they're not matching that with any down-regulation. So then they just rule right into sleep. Added. Sympathetic drive. Rusting heart rate is higher. HRV is lower. Respiratory rate is higher. And again, you may fall

asleep really quickly. But eventually, either you're going to wake up in the middle of night often. You're going to wake up early in the morning and not be able to go back to sleep. Or, if this is done chronically, this is when we start to see physiology paint a prize. So cognitive productivity starts to go down. Creativity, lateral thinking, flexibility starts to get hit and don't know why. You keep pressing on that. Now we'll see endocrine function disrupted. We'll see

thyroid, we'll see testosterone. Because of those things, we'll see body composition. Or sitting. And now this is when we're getting the slew of mid-20-year-olds already going to TRT and exogenous hormones where we're like, okay. And now you've just opened up Pandora's box that you're going to be on for the next 100 years of your life. And none of that was necessary at all if we just get a few simple things, like not even necessarily taking your exercise away. But just maybe if we can reorder it

But it's not about people having to redo their entire lives or in the structure that's not going to happen. But it's saying within the constraints that you have, can we just do a few simple things to mitigate the damage and to turn that stuff down? So yeah, this is a big one of them. They're kind of also, I guess, I'm going to be there. It can also simply actually be a physiological problem on that may not be expressed in sleep at all or actually damage sleep. But it can lead to

the physiology just crashing at some point. One of the things that you say is that down regulation is a skill. And when I heard you say that that really was eye-opening to me because I was like,

oh wow, like, I never really thought of like down regulation as a skill. And that's something that

people don't often talk about. And it's even something that you can teach your kids to do, which I just think is just such an incredible like life skill to teach your kids because for me, my parents were awesome. My dad was surgeon like all great things. But I never had a bed time. Like when I was, I literally never had a bed time when I was growing up. And so I'm the one that's like always up till two in the morning. Like, never wants to go to sleep. And it's because I just

didn't learn that. Whereas like, Kate, my business partner, she's in bed at 10. And like,

“she's so like, you know, cranky, she doesn't get to sleep by 10. Which I think there's good”

in bed because I also think it's, you know, it's good to be able to stay up when you want to, right? So talk to us about down regulation as a skill. And then also like, what can we do as we start to have children people are listening to the show? Probably have young children. How do we, how do we down, make sure they learn that as a skill? There were lots of questions there. Yeah. Yeah. Do my best, and then you can tell me which one you want to learn more.

In response to you and your business partner, there's something real called chronotypes. So this is the idea that you might actually just be better kind of being on a go to bed at 2 a.m. and wake up at 10 a.m. sort of a schedule. Might fit your physiology better. That's a little aggressive of a timeline, probably not generally things start to go south as we get past midnight and nearly all people. So what I would probably do is want to rain that in. I would say, okay,

let's probably move to like 11 30 midnight sort of sign rather than two. Did that's a real possibility? There's also something that happens in the fact that your physiology's greatest outset is pattern recognition. More problems and advantages exist in people because they're physiology was just really good at finding the pattern than people realize. It's not necessarily the blue light. It's not necessarily the supplement. It's not necessarily the meditation.

What almost always plays the bigger impact in anything that's given you a positive or negative

experience is the fact that it was able to create a queue in a pattern. Your body is running signals all day trying to figure out what do you want me to do? It's kind of like your executive assistant who's like running behind you at all times trying to anticipate what's next and the ones that are good at are like, oh my god, she's amazing. No one's terrible. He's horrible. It's just

“the fact that they are good at predicting what's coming next. That's what your body is doing”

at all times and the better it is at that the better you feel the worse the opposite. So it's not necessarily in this case about your timing. Again, we probably want to well you're back a little bit. Then it is your actual consistency of schedule. That's what we would want to optimize for. So your body can't have those anticipatory responses for both signaling you to go to bed so you don't lay around and go, oh my god, like I just not tired today. I'm not tired today. What you're

probably not tired assuming you didn't make any silly decisions with stimulants or something like that. But you're probably not tired because you have an inconsistent weight schedule. That's where your body is just going like yo, like I don't know what is next and like I can't predict anything. So some nights it just crushes you and some nights it keeps you up and you're in this loop because it just doesn't know what's going on where your business partner has a very known system

and is repeating this like yo, nine o'clock like we're hitting the the eject button. Now at the same time I'm with you. I said earlier but I'll be more direct. Sleep is an example of we don't want to optimize sleep. I want you to be as resilient as possible. Sleep resilience is the truth key for eye performers. That means we get effective and efficient sleep in spite of chaotic changes. You didn't get to do your walk today. You missed your workout. You did have a little

“bit of extra stimulants. You're on a plane time zone. Can we have all those in my case yesterday?”

I had to film for almost 10 hours of content. In that morning for 90 minutes between

330 and 5 a.m. the fire alarm was going off in my household day. My kids are up. Finally,

get them back to bed at 5. But now I'm over an hour behind on work. Right. So I was going to start

probably laying. So now I've got to take care of her, kids are up, got to get them off the school.

We're supposed to start shooting at eight and I am four hours behind on work. And not on up back to nine, 15. I'm five and a half hours behind the whole thing. Can I still do all that get through that and shoot? That is resilient. And then that night, which was last night, can I get the bed in the same routine? Can I have the same quality get up today and not in the 28 extra cups of coffee, not sleeping at an hour and a half today, so I suffer.

“That's what we're after. That's what we're targeting. So I want the same for you. I would be like,”

yo, can we without having to say to you, you have to go to bed at the same exact time. You have to wake up these exact same time. You have to have this full routine that you can't mess with. Like, that's not going to work in most people's lives. But can we develop the things that are necessary for you to just be a little locking at all times regardless of when, you know, shoot is the fan a little bit. So that's what we want to go after. Now the easiest path to that is to start with patterns.

Instability. So with your children and my kids, my daughter is about to turn eight my son is six. They go to bed at the exact same time every single night. My night routine starts with them. As we start, you know, nine minutes before we're doing this. We're playing, you know, we eat this time roughly. We do this, we do this. So it's not like, I'm not like, okay, phones are off for two hours. We're not doing any things with, but you are doing the same things that we're off

of the same time, starting against several hours before. It is, you know, we're going to do games. And then we're going to eat at this time. And then we're going to play. And then at this time, we're going to take a bath. And then we're going to read. And then we're going to read to the blah, blah, blah, blah. So they're having fun. They don't feel like they're there. But it's a really consistent pattern. So their physiology knows when food is coming. It knows and about this coming

and knows all that stuff. And then when we say, okay, bedtime, like we're plus or minus four minutes.

And we almost never have issues with them going to sleep. But then I've gone through that process

internally. So then I know I now have x, y and z. I'm going to do. And it's pretty easy for me because I've had a several hour lead in to them. You know, have to be a strict is I am if I'm being candid. If I was in charge, it wouldn't be that strict. But the boss is like a piece. Like, well, they are at the bed. Like, she's he's on it. Always been there. So there's downsides though. Like, if we're out doing something or traveling on vacation and my kids are 45 minutes on sleep

time off. Like they're just casters. So I was like, click, they're not. There's very sensitive. So I don't fight sleep battles on 95% of the days. But if we do something and they miss a couple of hours of sleep, they're not nearly as resilient as, say, my nieces and nephews. Or have a system more like yours. We're just like all over. Yeah. But then they have these huge pull-up days and just like uncontrollable wakeings and just all that stuff. So

and I guess something that they is. It's not a value judgment for me. You live whatever standards

“for you want. But you'll have that option to play if you want to make a change. It's all about”

pattern recognition. Yeah. And so when you say down regulation is a skill, right? So you're really, you're really talking about creating those routines so that you can effectively fall asleep. What are some of some of the best routines that people have to go to sleep? Okay. Great. Thank you.

This is this is a great question. I never answer it at all.

When I say down regulation is a skill, people assume that they can just relax immediately. And that's not the case at all. You are in and data with sensory overload right now. Humans have never experienced this most century input. There's a thing called boredom that just does not exist in the human world anymore. And it's not just like an old person like, oh, we're not bored anymore. It is actually a legitimate problem. We are in a state actually right now that a lot of

folks are calling creativity crisis. So overall creativity scores of schools are plummeting. And that is directly tied to boredom. One of the strongest ways to enhance creativity is boredom. And since people are not being bored, we're not being creative. And this is a really significant issue. What happens throughout the day is you have work coming in at all times. And then you have podcast

“and you have engaging Netflix and doing scrolling, I think it's over the big one.”

Doing scrolling and cheese like the the compulsion ones, the TikToks and things like that are just horrific for the human brain, like horrifically bad. So because of that, those small moments, those minutes throughout the day where you're brain used to decompress and deconsolate,

has to do that at night now. It does not happen until you finally close your eyes. So we have actually toned down our physical skill at toning down. We're not good at it. We have to go back and engineer that skill. I said this a bit quickly earlier, but what I'm referring to is the fact that just being relaxed or falling asleep is not the same as physiologically down regulated. And we need to bring that process back. It's critically important. So you can do a ton of things for this.

One of them is some of our favorites, I should say, if you can give me five minutes twice a day and you can walk, ideally 10, but I'll let you, like give me, literally five minutes to 10 minutes where you go for a walk with no sensory input. You're not taking calls, you're not listening to audio books or podcasts or music. I don't want you to do a walk talk with your friend, like none of

“that stuff. Social relationships are credible. I want that time too, but you have to have some”

processing and downtime. If you want to land the floor, set it alarm for five minutes, close your eyes is not about a nap, but this is give your brain some goddamn seconds to process. Not only we are creativity and problem solving go up, but you will actually build a skill that says when you get into bed. Oh, now I remember how to do this. I remember how to wind down quickly, because it doesn't know how to do that. It will fall asleep from exhaustion, but not that. If you

want to do that as a walk, if you want to just jump out of the office and walk up it on the stairs for 10 minutes, I don't want this as exercise. I want you to breathe through your nose only and just slow your breathing down. That's all we want to do. If you want to do this as meditation, if you want to do this as well. Again, millions of ways we can get there. The core element though

“five to 10 minutes of no sensory input. That's what we have to have. We can do this as we actually have”

a partnership that we're launching and I don't know what this is going to come out, but it may be up, but we're doing a large thing with the meditation app called waking up. So Sam Harris and I collaborated on this and this is one of the tools that we have in that challenge. Can you give us a few minutes of walking? If you want to engage in actual meditation, that is a great way to build

the skill as well. A million ways we can go about this. If you're in the spiritual practice stuff,

great, you can go that route. If that doesn't fit your stuff, we can do this from physical activity. If you hate that, I mean, there's only ways we can go about it and all these different traditions have a lot of science behind them, a lot of evidence, but there are just different ways to give your body some ability to do that. And so when I say that down regulate in is the skill, we have to get

“better as, you know, my friend Joe Miller has said plenty of times, like we need to be get better”

turning on the off switch. Why do you care? This is getting the sleep faster. This is what it looks like when you didn't wake up in the middle of the night. This sort of looks like when you woke up the next day, even after five and a half hours, but you don't feel exhausted and crushed. You don't have huge lulls throughout the day. This sort of looks like when you have overall far better emotional regulation that the day, you're not just having these up and down days and you're all over the place.

These are byproducts of being better at downregulings. So the last thing I'll say on this from wrap it up is this starts as an active skill. You gotta go for that walk, right? We got to practice the meditation. We've got to do these things. I need your time and attention there, but it doesn't take your body very long to create patterns of that, where you can start doing that subconsciously for you. That's the goal. Let's move these into a backwards process.

Just slide digestion and everything else in your body. It can get there and it does not take long, but we just have to build that skill. And that's exactly why we call it a skill. Just like your strength or learning a new language or learning a new software program, it can go really

quickly into autopilot, but I'll never get there if we don't start that process. So we got to

get past that inertia for policy two, three weeks. And then from there your body will know how to do that. And I know this to be true because when we actually put monitoring tools on people, we can see this happening in their physiology, right as they're working, right as they're doing stuff, where in the past it wasn't going to do that. So we can see it's like, okay, the body is learned to auto regulate. But just over the years, we've slowly tuned up, not given an actual skill

to control that regulate that. And so then the system gets out of whack. This is such an incredible conversation, but this specifically was probably my favorite thing that I learned because we are

always being told to like multitask and kind of fill up every minute and make sure that like if

especially because I feel like I live in a podcast. I love being in silence a lot of the times. It makes sense because if your brain is working out all your problems and just like thinking through things, then when you're sleeping, it could just chill out because we already saw through all the all the big things, right? So I feel like that's so smart. Is there a certain time of the day we got to do this? And then maybe just like quickly like why breathe through our nose, like just

'cause you mentioned that and is that super important? Because I wouldn't have done that. Time of the day? No. Okay. Do it whatever you'd like. I'll keep when you one more little tip.

If you can try to protect the first 10 minutes of the day, that can be really good as well.

It's not realistic. It could be like no one touched your phone for the first hour. Defears like my as well just got my mic off for 10 seconds. It's not going to happen. Fine.

“But can you give me just a few minutes that can do it as well? So if you want to be those like like”

what I will do every morning, basically wake up. I don't use an alarm. I'm up and I'm in the forest within six minutes of waking up. Right? I just get up. I grab the dogs and I'm in the trees and I'm sort of going. And sometimes I walk for 20 minutes. So sometimes I walk for 90 seconds. Like I'm not out there. Like let the dogs go out, let them go, you know, use the bathroom, look how stuff in the back of the house. Sometimes I will wander on for more.

Fine. No big deal. But it's the process of going in and then I get into work and do things like that.

So if you want to double dip your walk, man. Cool. If you want to do that later, fine. No big deal. Why do you breathe through your nose? You don't have to. I like it though because of several things. One, and we'll probably slow you down. Most likely your go get or you're going to want to get out there. You're going to power off.

“Okay, great. I had to get in and I get back because then I got my food. I got my next meeting.”

This is what we're supposed to be chilling. This is not exercise. These are not power snacks. We're not burning calories here. We're not to lose fat. We're trying to just slow the body down. So for reading through the nose, we'll do that. Two, it encourages and gives you an opportunity to practice proper breathing mechanisms. In general, when you breathe through your nose, you're more likely to use diaphragmic control and your costal muscles. It's not a guarantee,

but much more likely you'll actually use better mechanics. Many people struggle with the skill of breathing. It's kind of like the skill of downregulation. It's like one of the lost yards here. We see it as a problem really commonly. So if we can slide that in as a little bit of practice, it's a win. We also get better at breathing through our nose, which is generally

more downregulatory than breathing through your mouth. A general, that always but generally when you

breathe through your mouth, this is a stress response. When you think about it, like if someone's going not breathing, no one thinks that that person's relaxed. It's not. You can actually induce this by the way, if you are tired, you're a little hack you can do. If you're tired and you're dosing off or not doing something, do a whole bunch of mouth breathing and your sympathetic arousal will rise. So the opposite is true. You can breathe through your nose and this will oftentimes

do the opposite. It releases a bunch of chemicals and signals called nitric oxide and has a whole phase of electrical response. But what we're seeing is, you'll notice again a kind of another theme. I like to try to stack habits and stack winds. And so I'm getting three or four or five benefits out of that rather than just one. So those are our tools that I like to prioritize. The ones that give you multiple ways that you can get winds out of it. I'm so I like it for all those reasons plus

several more, but that's the quick version of why we would like to go through the nose. Love that. I love this advice. We learned so much in this episode. I want to end this episode talking about staying athletic at any age. Something that I've been noticing on social media is like there's like an influx of like super ripped 50 plus year old women. And it's like it just feels like it's coming out of nowhere. It's really exciting for me and probably other women because

we've been trained our whole lives that like we just go downhill and there's nothing we can do about it. And it's really cool to see like all these really fit older women now. And so I want to talk

“about like why is this happening? And a part of me honestly feels like is it easier to get”

super fit after menopause? Okay, really good questions. Why is it happening? It's a combination of is just socially more acceptable. Right? You're okay to do that and you don't have to worry about embarrassment and record you'll as much and all that stuff too. We obviously have huge advancements and pharmacology. Right? We have everything from peptides to true hormone replacement and

access to strength training to equipment. It's easier. It's more in-vogue. It's normal. It's cheaper

to access and things like that. So you know historically if you look at the number of women who strength strength compared to men, it's a bismal. I can't remember the last set of data but is something appallingly low the percentage of women who lift weight. Really? Super low. So I'm like if you're telling me that's happening. Hell yeah. All right, like do you, right? I'm all the way in on and on. Now the menopause question is interesting and this is the whole episode we would have to

“do here. Yeah. I think that maybe the most fair statement we could make here is there is”

enough evidence at this point to suggest that there is no guarantee decrement in your ability to gain strength or muscle with perimenopause. You don't just stop being able to grow and that's really here. Now some individual women might have issues, like of course, right? Menopause perimenopause are so chaotic that the individual responses are all over the place but there's been so many studies now where we can fairly confidently say on average there's no reason to just think because you're

in perimenopause or you're past that window that all of a sudden you can't grow muscle anymore. So the role of testosterone estrogen while we're still learning a lot they just don't seem to be blockers for that. So is it easier to grow muscle post? I don't think I would say that but I would surely say there's obviously no guaranteed loss either and so potentially what you might

“be seeing is you know don't know how old you are but if you are in a spot where perimenopause”

is really difficult on you then that may be compromising because of all those reasons that you're doing but then past that maybe once that's all going to where that's cleared up then you feel good energy consistent and now you're able to train really hard and go after it so that might be a little bit of what you're seeing is they've gone through the chaos it settled down they've got a plan they've got an approach and a strategy and now they can eat train recover and then

good after it so that's all speculation of course but that would be my recommendation or that would be my thought of probably what's going on there but physiologically there's no nothing to think it's like somehow like easier outside of it's just easier to be more consistent train harder feel better and you don't have the swings and energy that would happen with even a perimenopause or prior to that with a normal menstrual cycle okay last question that I have to ask is about

peptides peptides are all the rage um i'm starting to take some peptides people are getting them

like from T-mo basically overseas how do you think people should approach peptides and experimenting

if if you support that what a question is the last one it had to you had to throw that one you might as well just ask me what president i bothered for a moment peptides are been around for a hundred years they've been in the performance phase for probably close to thirty so this is a range of everything from insulin insulin's a peptide tons of evidence saved millions of lives two things that are popping up black market

don't touch them and I could tell you anecdotal stories everyone between it's not particularly helpful though because any anecdote you could find on the positive side I could give you some the match on the negative and the inverse right for all the scare stories I could find you thousands and thousands of people I got no negative reaction there's a reason we have science is because science gives us the ability to say what is actually generally true how do we

reduce uncertainty so we're not just simply playing the game of anecdote or static though some peptides as I mentioned have a ton of research some have some some have little some have none whatsoever some rounds in so it's impossible it's got to go quickly answer so my position on them is all that anywhere from totally love it supported into these to hate it

“don't touch it to like okay well there's no evidence but I'm comfortable if you want to”

think about this so you'd almost have to go one by one a little bit and what I can categorically say is you know as a practicing science is for coming up on twenty years now I'm generally going to lean more towards evidence based peer-reviewed publications than most of your influencers are practitioners right categorically I also work with humans and have for a very long time and in my

job I have been paid and always will be paid to produce results and so I'm like I'm here ultimately

if it's not in a randomized controlled trial then we're not using it at all if you're a professional

“athlete then we have to pay attention to testing right and so if x-y is banned under water you”

saw to your collective bargaining agreement then I don't touch them don't even be close not interested if those things aren't applicable then there's other stuff we can go to so I'm I'm quite over them all over the map with these things I don't sell them I don't have an affiliate

link we don't use them in our programs I almost never recommend peptides

of any kind if we're going to that's going to be you know medical providers we'll recommend that someone's on them and they want to ask great but I'm never going to be like I saw your blood work and you definitely need BPC one five sub right that's never going to come out of my mouth because we don't have any human evidence on those things and a thousand other reasons there's probably so many other ways we can get there so big question hopefully that gave you the scaffolding of how

we tend to think about them so obviously it's a very interesting space and it's one of those things where geez every month you'd have to have me back on and I'd have to be like okay we

“we nail us now we know this now and we don't know now yeah it's still so early I think people don't”

realize some of the some of the peptides that they're buying online are like for animals and not

not does them humans well it can't be way worse than that yeah I know several people major major names that you would all know some of them are really big promoters of this stuff and they were they were not gone death store because of it and those stories aren't public then there are some who are big names who have told their stories about infections, autoimmune reactions and other things so there's probably more risk here than most people recognize and realize

they're just not hearing most of the stories at the same time again I can tell you flat out like I know some people who've been using some of these things for literally close to 20 years and so not only are they made for animals but they're not even made for any level of biological consumption at all and in many of the cases so we'll see the tight turns here because our federal government and the US the administration is unique as how I'll say it it's something that we've

never had before and so depending on what happens this allows people to do everything from compound

stuff that they couldn't or then they could stop and then certain things come back on and board so it is a it is a such a fluid dynamic moving target that you know we of course present publicly caution but yeah so what else I mean by the time this airs half of them could be approved for human consumption we have absolutely no idea or it could all be banned which most of them are and then they actually start prosecuting people like we just have no idea what's going to happen

so well Dr. Andy this was such an incredible episode I end my show with two questions that I ask all of my guests so the first one is what is one actionable thing my young and profitors can do to become more profitable tomorrow and this is going to be profiting in all areas of life so you can stick to fitness if you'd like or something else so one actionable thing I would say one an analysis of your lifestyle find one thing that is causing the biggest anchor

and address it why I'm saying that is when we when we start to look at some of the things I've mentioned you know energy and recovery and cognitive performance we often see these I forget what that phrase you just use whether you're on your profitors or they tend to want to chew on everything and so they they go after too many goals at once and then it's it's difficult to actually make a change so because you're almost surely mostly focused on your

business and then maybe leaving some time and slots for your family you only have so much you can do on this side so find one thing ideally the thing that's causing the biggest problems and singularly focus on that for a quarter or whatever it's going to take and tell us resolved and then go to the next one but keep it as as a single point of entry make it check it out the box and then we'll on the next problem hmm I love that it's like the anchors we were talking about

“earlier in the conversation and what would you say you're secret to profiting in life is”

consciousness I'm in for any lifestyle choice you want I know friends that work a hundred hours a week and a friends or one rich poor in between plenty of people who are loads loads of money and they have no sense of presence and happiness and joy and plenty of the opposite they make pennies but they're very present and happy so even when either way my only thing that I will ask

it's when we lack the consciousness and awareness that life tends to just run away from us

and then we get lost in the thing right so it's like did you did you really want this for you sure are you just like doing this because this was the next thing that was the next thing or there's some underlying assumption and I went to this personally as an academic you start doing all these things and you gotta do this and you gotta do this and they have to that and you gotta attend your and I got that and then it's like what you gotta be promoted to full professor and then I was promoted

full professor and all the things and then you stop and you're like well wait like why am I doing this activity oh that's because of what you do and then you just start running that analysis being like did I actually want that did I care was that really worth a b and c and so I'll just kind of summarize all that into consciousness like are you just conscious and aware of where you're at and how you're spending your dollars and your chips and your points and your time and your days and

your hours if you are and you still make a choice like again let's go line up the race I'm in take you want to spend your life just running I mean friend friend of mine runs 10 miles every day great like he just you get my point it's just like are you really aware of the consciousness of how you're spending your life points if you are do whatever you want I don't care if not then let's make some change to get us back on and I love that it reminds me

you have something that Gretchen Ruben talks about it's called drift she says like people like just drift into becoming a doctor even if it's hard even if it's if they had to go to years of school they're they're not really making decision they're just drifting towards some sort of

“whatever path I think is just the next thing to do so I love that doctor Andy where can everybody”

learn more about you and everything that you do what is the name of your podcast your YouTube channel yes sure most of everything we do can be found at doctor Andy Galpin on social so Instagramman Twitter and all that youtube a name of the podcast is called perform with Andy Galpin and it runs in short series so you can check out get all caught up at any time and then for the most part

everything else can be found just at my website and egalpid.com amazing well thank you so much for

joining us today on young and profiting podcast thank you so much who's awesome there you have at young and profitors doctor Andy Galpin gave us such a practical reset on what high performance really means this episode was not about chasing the newest fitness trend copying somebody else's morning routine or thinking that there's one magic formula for health it was all about understanding your own body your own demands and the specific things that are slowing you down one of my favorite

ideas from Andy is that everyone is an athlete and for entrepreneurs your sport is your calendar it's the meetings the travel the constant problem solving and the pressure to keep executing so your health cannot be something you squeeze in after you're already burned out your energy

“focus memory emotional control and leadership all come from the same system and if you want to”

perform better in business you have to take care of the body that is caring the business and you also broke down sleep and recovery in a way that really hits home he reminded us that being exhausted is not the same thing as being relaxed you can be completely wiped out and still not be physiologically down regulated and like doctor Andy said down regulation is a skill that you can learn so tonight give your body a real signal that it's safe to power down cut that late caffeine put your phone

away earlier take a walk during the day not a walk in top no podcast no music but just walk and breathe through your nose and think about your day think about your problems and then you won't be over thinking at night you'll be able to relax and have really deep sleep so I love that hack and having better sleep doctor Andy said is the number one way to improve your performance

and the truth is yeah family your business will only grow as far as your body can carry you

you don't need a perfect routine you need a repeatable one that supports the entrepreneur you are

“becoming and you need to do it step by step figure out what is the anchor that's blocking the”

most for me it's getting better sleep that's probably it for a lot of you and start there don't oil the ocean before I stand off a huge thank you to this incredible app community this here we won so many awards we were actually nominated for seven different awards and we got best performing podcast award at the indie pack awards we got the palestinian excellence award from the New York City podcast awards and I also received a nomination from iHeart the iHeart podcast awards which is

like the grimmies of podcasting for best business and finance podcast I competed against Steven Bartlett and lost but he's really tough competition so I don't feel bad about that and I also just got a webby honoree for a best business and finance creator so feeling really blessed about that

this is your work too so thank you guys for supporting the show so let us be your reminder

“yeah fam keep going keep betting on yourself because the version of you that does not quit is the”

version of you that wins and please take care of your mind and your body along the way as always

This is your host, Polyta, A.K.A. The Podcast Princess, signing off.