The Muscle Growth Doctor: Exercise At Night Is A Terrible Idea! Grip Strength = Disease! Andy Galpin

Dr Andy Galpin, PhD, is Professor of Kinesiology (the study of movement) at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory.
00:00 Intro
02:49 Enhancing People's Physical & Cognitive Performance
04:54 Why You Care About Human Performance?
10:37 What's Your Academic Background
11:36 What's the Range of People That Come to You & What Do They Want Fixing?
14:21 What Stops Us from Reaching Our Optimal Performance?
20:51 How Vitamin Deficiencies Affect Our Body
24:35 Why We Don't Get Accurate Results from Blood Tests
28:20 You Need to Understand Why Your Body Markers Are Down
32:23 Why People Struggle to Sleep
37:21 How to Improve Your Sleep
42:57 Is 8h the Optimal Sleep Time?
48:32 The Misconceptions of Sleep Debt
50:49 The Power of Doing Tasks at Your Usual Circadian Times
55:02 Environmental Factors That Affect Our Sleep
01:04:55 Create the Optimal Environment for Restorative Sleep
01:06:34 Sleep Debt
01:09:50 How to Stop Travels Disrupting Your Sleep
01:12:06 How Important Is Your Heart Rate Variability (HRV)?
01:13:33 The Impact of Keto Diet and Carbs on Your HRV?
01:16:16 The Effects of Introducing Carbs Back into Your Diet
01:18:20 How to Have a Healthy HRV?
01:23:15 Good Morning Routines for Improved HRV
01:27:52 Does Red Light Have an Effect on Our Bodies?
01:30:14 The Importance of Choosing the Right Training Exercises
01:31:08 Gain Muscle Mass and Stay Lean
01:34:57 When to Eat When Exercising
01:36:56 Best Training for Best & Lasting Performance
01:39:00 The Death Dangers of Falling at 60+ Years Old
01:42:09 What Is VO2 Max?
01:44:41 What VO2 Max Says About Your Health
01:49:11 People Don't Believe Their Health Problems Can Be Fixed
01:52:02 The Exercise and Steps to Improve VO2 Max
01:54:21 To Build Muscle You Need to Add Variations to Your Exercise Routine
01:58:31 Creatine Benefits for Your Body
02:03:47 Fat Loss
02:11:08 Depriving Yourself from Food Isn't Beneficial in Weight Loss
02:12:12 Why Should You Do Strength Before Endurance?
02:12:36 How Technology Will Shape Our Health
02:18:18 The Impact of Minimizing Stressors in Our Lives
02:24:21 Last Guest Question
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This episode of The Diary Of A CEO was filmed at Gold Tree Studios, located in the heart of the Sunset Strip, West Hollywood, California

[@TheDiaryOfACEO]

If you like this episode please can you do me a little favour and hit the like button on the video! I really appreciate your kindness x ❤👊🏾

[@safeerasindhi7070]

Love from Leicester

[@amukelanigodlive5345]

Great interview and very informative. Another person who I think you will enjoy interviewing is Patrick Bet David (PBD). That man is such an inspiration. The second one would be Vusi Thembekwayo from South Africa.

[@ReligionAndMaterialismDebunked]

:3 Early crew. Also, #GoVegan 💚✊🏽😎🫡🫶💜💚🤓💪🏽💪🏽, red light therapy, caffeine (wait at least an hour after waking to not throw off cortisol levels), exercise, meditation, fasting, breath work, herbs, etc.

[@ReligionAndMaterialismDebunked]

Shalom.

[@ReligionAndMaterialismDebunked]

​@@SAMGAMINGBD Shalom. Hehe

[@user-xk4jp6ur6x]

My father turns 100 this year. He's never done any sports or exercise and always went to bed close to or after midnight. He's spent most of his live behind a desk and is a bit of a loner. His bloods are all with in spec, his body has no wear and can still beat me at chess. The only thing apart from possible genetic reasons that I can think of that enabled his longevity is that his family always ate and drank like clockwork. 3 meals a day, no snacking, simple English food (muesli, sandwiches, meat and seasonal 3 veg), very rarely had takeaway or alcohol, sweets only after a meal, only ever really drank tea or coffee and occasional juice. Total simplicity.

[@ceoa]

I liked the message that your body will adapt. Push it a little out of it's comfort zone and it will adapt. The strength will build. Good reminder.

[@ishtarg8]

I read somewhere once; if you put a 12 horsepower load on a 10hp engine, it'll burn out. Put a 12 hp load on a 10hp human body and you'll end up with a 12hp body. Of course, there are caveats to do with adequate rest and nutrition and a gradual scaling of exercise intensity, but it's fundamentally true.

[@kevinc9597]

Exactly, I was gonna say we are alive! Biology is not machinery. That is why we are still on this planet, adaption.

[@nikzniky]

Yes! Thank you all for this reminder: Me = Human being = I can adapt to whatever ….. = Can adapt Me = Can adapt! I know it’s a basic thing but I really do need this reminder constantly!!

[@kevinc9597]

@@nikzniky well goal is to adapt for yourself to be stronger and healthier. Not to adapt to others bad behaviours!

[@alphatauran]

I listen to a lot of podcasts and your skill as an interviewer is unrivalled. You ask the right questions, you listen and seem to have an amazing level of empathy. Kudos.

[@Xianne027]

Absolutely!

[@jpl0202]

Yes, agree 100 % very thoughtful questions.

[@rplace1111]

“What is the emotion?” If only we asked that question more often… this world would be a better place❤️

[@xtinax33]

Especially when doctors frequently misdiagnose folks bcus of how they feel “emotionally”

[@peterkoinzell7983]

What is the emotion?

[@peterkoinzell7983]

@@xtinax33 What is the emotion? Just making the world a better place.

[@annebooyse1112]

@rplace1111 and if only the person would answer the question.

[@theflaca]

Usually jealousy.

[@ahmedabdi-om8yi]

Some people are more sensitive to the stimulating effects of evening exercise than others. While some individuals may have no trouble falling asleep after exercising at night, others may experience sleep disruptions. It's important to pay attention to your own body and sleep patterns to determine the best time for exercise. So if People have different preferences and schedules that may make evening exercise more suitable for them. Some individuals may find that exercising at night helps them relieve stress, unwind, and prepare for sleep. If evening workouts fit better into your lifestyle and don't negatively impact your sleep, it can be a viable option. If you agree thanks 🙏

[@topgun12fly]

That's me 100%!

[@ryan25jamerson77]

I agree. Some times when i workout i sleep like a baby

[@ambramari118]

It’s amazing how people think it is a choice … for most working people with a family and children… it’s never a choice. You do your sport when you have time to do it.

[@antonjoubert6980]

I find hard resistance training in the evening helps me sleep better at night

[@ahmedabdi-om8yi]

@@ambramari118 exactly 💯

[@KatJ3st]

I had a hip replacement 3 years ago. I got a trainer familiar with joint replacement clients. I worked pre and post op on a strength and stability program plus exercise spin bike. I'm 65 and fitter and stronger mentally and physically than ever before.

[@domingagarufi5469]

This podcast is my reason for wanting to come home at night to listen to something that can help me navigate life better day after day. Thank you so much!

[@TheDiaryOfACEO]

Wow this is amazing! Thank you so much for your support! Team DOAC 🙏

[@niceknow7493]

I used to be so fit then every time I gave birth it just got that bit harder- this is really motivating to not put it on hold

[@camouflagejumpsuit]

Same here. I listen during my commutes to and from work. Really helps the hour go by easier, and I learn things I'm interested in

[@melbaT2770]

@@TheDiaryOfACEOYour voice is soothing to listen to at bedtime. I also enjoy all the questions you asl each guest.

[@dameanvil]

00:29 💪 Grip strength and leg strength, along with VO2 Max, are crucial predictors of longevity and health. 02:14 📈 Dr. Andy Galpin announces plans to elevate the production and content quality of the show in 2024. 03:04 🎯 Dr. Galpin aims to enhance human performance comprehensively, including physical, cognitive, and emotional aspects. 04:41 💡 There's no physiological limitation that prevents progress in muscle growth, weight loss, or strength gain. 13:08 🔄 Stressors, both visible and hidden, significantly impact human performance and health. 17:52 🔍 Grip strength testing can predict risks such as Alzheimer's and Dementia, highlighting its importance in assessing overall health. 19:03 🤝 Asymmetry in grip strength could indicate early signs of neurological decline or muscle imbalance. 20:52 💊 Vitamin D deficiency is common and can manifest in various symptoms affecting bone health, muscle strength, cognitive function, immune function, and mental health. 22:27 ⚠ While vitamin D supplementation is generally low-risk and effective, caution should be exercised with other vitamin and mineral supplements, especially without proper blood testing and understanding of individual physiology. 23:09 🩸 Interpretation of blood test results, including reference ranges, can be misleading and may not reflect optimal health. Factors like ethnicity and population health trends should be considered. 28:00 🔬 Treating low markers in blood tests without understanding the underlying causes can lead to unintended consequences. For instance, low testosterone may be a symptom of an underlying issue that needs to be addressed. 32:41 😴 Sleep is a fundamental aspect of health and performance, with various factors influencing its quality and duration, including environmental, behavioral, physiological, and psychological aspects. 33:26 🛏 In-depth analysis of sleep involves assessing multiple factors, including sleep environment, behaviors, physiology (e.g., melatonin levels), and psychology (e.g., anxiety or trauma). 38:02 ⏰ Breaking patterns of poor sleep involves addressing behavioral habits and potentially using techniques like sleep restriction training, although extreme measures should be approached with caution. 39:26 🌙 Establishing a consistent sleep schedule, even if it means initially limiting sleep, can help regulate sleep patterns and improve sleep quality over time. 43:10 📊 While the recommended hours of sleep may vary among individuals, research suggests that increasing sleep duration can significantly enhance cognitive performance, mood, and physical health. 48:46 🕰 Sleep debt cannot be fully repaid by sleeping longer on subsequent days; consistent, quality sleep is crucial for overall well-being. 51:01 🏆 Sleep consistency, in terms of both timing and duration, plays a vital role in optimizing performance, with athletes demonstrating improved outcomes when competing at their usual circadian times. 53:31 🏋‍♂ Exercising intensely late at night can negatively impact sleep quality and energy levels, highlighting the importance of scheduling workouts earlier in the day for better recovery and performance. 55:11 🛌 Environmental factors such as CO2 levels can influence sleep quality and overall health, emphasizing the importance of creating a conducive sleep environment. 57:42 💨 The sensation of air hunger when holding your breath is not due to oxygen depletion but rather the buildup of CO2, which regulates respiration. 59:09 🫁 Hyperventilating lowers CO2 concentrations, inducing a physiological and psychological response associated with sympathetic drive (fight or flight). 01:00:59 🌬 Proper breathing regulation ensures balance between sympathetic (fight or flight) and parasympathetic (rest and digest) nervous system activity. 01:02:20 🛏 Elevated CO2 levels in indoor environments, especially in closed spaces like bedrooms, can affect sleep quality and lead to health issues. 01:04:39 🐶 Factors like having pets in the bedroom and poor ventilation can contribute to increased CO2 levels, impacting sleep quality. 01:09:57 🌬 Environmental cues, such as scent and sound, can help replicate a familiar sleep environment while traveling, aiding in better sleep onset and quality. 01:15:45 🩸 Blood chemistry provides clues about insulin levels, which can affect testosterone and overall well-being. Adjusting carbohydrate intake can optimize insulin and testosterone levels. 01:17:24 🍽 Modifying carbohydrate intake, even with small adjustments, can significantly improve sleep, testosterone levels, and overall well-being. 01:19:01 🧘‍♂ Stress management is crucial for optimizing HRV. Identifying and addressing non-specific stressors, along with intentional decompression time, can positively impact overall well-being. 01:22:08 💡 Intentional breaks from sensory input, such as walks without distractions, can aid in stress reduction and mental clarity throughout the day. 01:24:49 🔴 Red light therapy can penetrate tissue and promote various benefits, including muscle recovery and injury rehabilitation, though individual response may vary. 01:30:38 🏋 Tailoring training intensity and duration can influence HRV and overall stress levels, with lower intensity exercises generally improving HRV over time. 01:32:13 🏋‍♂ Building muscle while losing fat simultaneously is possible, but challenging, especially for beginners without a specific training plan. 01:33:06 🥩 To gain muscle effectively, aim for a slight caloric surplus of around 10%, focusing on high protein intake and adjusting macronutrient ratios to individual preferences. 01:35:01 🕒 Timing of protein intake is not crucial for muscle growth; consistency and total daily intake matter more. 01:37:18 🦾 Successful aging through exercise involves maintaining mobility, speed, power, and strength to prevent falls and maintain independence. 01:40:31 💪 Leg strength is a strong predictor of mortality, along with cardiovascular fitness (VO2 Max), emphasizing the importance of resistance training for longevity. 01:47:09 🏋‍♂ Start exercising and building strength early to maximize your "buffer" against age-related decline and potential health issues in the future. 01:49:30 🏋‍♂ Exercise can reverse physiological declines at any age, with significant improvements observed even in older adults through strength training and consistent physical activity. 01:52:05 🏃‍♂ Improving VO2 max involves a combination of lower-intensity, longer-duration exercises to keep the heart rate elevated, along with higher-intensity, shorter-duration activities to push closer to maximum heart rate. 01:54:35 🔄 Balancing variation and specificity in workouts is crucial for muscle growth and injury prevention, with a recommended 10% weekly increase in workload to promote progressive overload. 01:58:35 💪 Creatine supplementation isn't just for bodybuilders; it has broad benefits including improved muscle strength, neurological function, bone health, and potential mood enhancement. 02:04:38 🍽 Successful fat loss involves adherence to a balanced nutritional approach and exercise regimen, with emphasis on sustainability and avoiding yo-yo dieting for long-term success. 02:07:19 🏋 Different exercise preferences are valid; tailor your routine to what you enjoy for sustainable results. 02:08:55 🧬 Genetic testing for nutrition must account for diverse ethnic backgrounds; one-size-fits-all approaches are ineffective. 02:09:21 🍽 Personalizing nutrition and exercise based on individual preferences and challenges is crucial for success. 02:10:59 💪 Foundational principles for most people: maintain adequate protein intake and incorporate strength training weekly. 02:13:19 🩺 Future of health: Advances in technology like the human digital twin offer personalized health insights and interventions. 02:16:03 🌍 Historical focus on stress reduction has shifted; reevaluating our approach to stress and health is essential. 02:20:28 🔍 Lack of clear benchmarks for health complicates assessment and intervention strategies. 02:22:19 🤝 Human expertise remains crucial in guiding personalized health interventions, despite advances in AI and technology. 02:24:40 👩‍❤‍👨 Acknowledging the vital role of support systems like partners in personal and professional success is essential.

[@1barsk]

Thank you so much! It saves lots of time for those of us who can not listen to all the podcast

[@mikeslip]

Bro you are amazing for doing this. Sincerest thanks to you.

[@hadighadry9555]

This comment should be pinned and set as an example to how long podcasts should be dealt with 😂

[@jsomeeins4038]

Wonderful. Thanks a lot

[@robertthompson5501]

Amen! 🙏🏻🏊‍♀️🏋🏻

[@anotherjewishsharpnicholas9425]

My notes from the show: -look at performance anchors-things that put most strain on physiology-what's holding back -humans have better ability to adapt and respond to environment -visible and hidden stressors: first are aware of (e.g. drank alcohol), second put equal or greater stress but can't see them (e.g. vitamin deficiency, sleep can be worse than think, muscle strength) -reference ranges are too big w blood work, also can be association problem w things effecting it up and down -low testosterone is often symptom-look at why so-used example of person w allergy to tree -for sleep look at environment, behaviors, physiology, psychology (for instance can have negative assoc w sleep) -have to break pattern if learning from staying awake/getting back up, can do sleep restriction training (effective but brutal): stopping bad habits, wake up at early time from going bed late-do this all week-body will learn need to go to sleep right away-every week then add 10 to 15 min -don't look at tv or social media right when wake up-will know the stimulation is coming and wake you up earlier -sleep extension research: 7.5 to 9 not needed to avoid health problems but helps w performance -sleep debt: can't time travel, but can get back out of sleep debt-shouldn't think about adding up hrs -sleep consistency more imp than time -perform tasks at same time of day-example of athletes -high intensity in evening has carry over and hurts sleep -breathe faster to let go of CO2-CO2 has bidirectional relationship b/n physiology and psychology (feel both, one effect other)-CO2 build up tells you to go to sympathetic drive-flight, fight, or freeze-parasympethic is rest, digest, chill, etc.-want high reslience on both sides-want to breathe at right where supply meets demand (11, 10 breaths per min at night ideally)-amt of CO2 in room is key->sympathetic nervous system-want ventilation in room -make body think at home when traveling-senses-can use scent-same rythm -hrv very strong metric-telling overall balance of autonomic nervous system-highly assoc w long term cardiovascular risk, strokes, hypertension, blood glucose, mental health, etc.-interventions that work are exercise, stress regulation, breath work-fatigue causes hrv to go down -inverse relationship b/n sex bonding globulin and insulin-if carbohydrate insufficient then insulin can get too low and testosterone goes down-assoc b/n carbohydrate and serotonin (helps fall asleep)-eat carbs at dinner -try to solve non-specific stressor-are any hidden stressors?-need intentional times when removing input because so much arousers (can do breath work, walk, meditation, etc.-morning, noon, and night)-dissociation b/n hrv and respiratory rate and sleep quality (independent variables to pay attention to) -red light gets into tissue: beneficial for skin health, energy, changes in hormone system, could improve vision, global recovery -lower intensity longer duration increases hrv over time-higher intensity can put in hole -small surplus in calories if want to gain muscle but not much fat-make sure protein very high -for muscle growth timing of protein mostly irrelevant -movement skill for not causing pain and getting hurt important-key to not miss training, have to stay active -speed and power imp to not fall-need to train balance-need foot and hand speed if lose balance-start w lower body-need eccentric strength to stop self from falling -leg strength and VO2 max very imp for staying alive -VO2 max: elevate heart rate for 20 to 60 min, also do close to max in another way -SAID: specific adaption to imposed demand-if physiology challenged will adapt -building muscle: need consistency w progressive overload: load, reps, set, # exercises, frequency, rest (10% per week)-variation-think number of workouts in total -creatine: improves strength and muscle size (3-12%), gives atp, bone health, helps density, brain health-a preferred energy source, neurological help -fat loss: ideally preserving muscle, fat stays off-adherence is most imp-calorie deficit-nutrition based-protein needs to be adequate-need something involving strength training at least once a week-something that burns a lot of calories-likes variety of workouts -stress coming one way or another-better to be aware and choose it

[@peacefulruler1]

Thank you so much. No way I’m going to listen to 2.5 hours of rambling

[@rayanelbawab4084]

You shld be paid for this 🙌🏼

[@wendypemberton3198]

Thank you for taking the time to summarize this information...so appreciated! 😊

[@venomtang]

Thank you brother, in return I'll teach you a tip to empty your mind, useful to find peace when feeling overwhelmed. Step 1 - simulate your eyes being closed while open, by covering your eyes with your hands, (when we Actually close our eyes, it activates the mind- this avoids that) Step 2 - with your eyes open like normal, stare off into the distance of the black dark. (with your eyes open it keeps your mind disengaged more) Step 3 - as random thoughts creep in, shift your eyes to another location in the dark, or blink a few times, (it refreshes and derails your mind from putting together a clear thought. Last step- while the process seems to work, transition from eyes open to eyes closed, back and forth a few times, so that the black emptiness in your mind matches- from open to closed eyes. You'll know its working when you feel your shoulders drop a bit from feeling relaxed. After a while you can do it from just closing your eyes without engaging your brain as much. Cheers

[@anotherjewishsharpnicholas9425]

@@venomtangThanks man.

[@marcelvanpoeijer6182]

After hearing a lot of podcasts with Dr Andy Galpin, it shook me how emotional and fragile this session started. To paraphrase Dr Galpin, it really was a new path of direction in an interview for him. Amazing podcast gentleman, full of new insights. This one will definitely be on repeat.

[@caribarnes6587]

Same! So much credit to Steven for his peaceful patience and understanding.

[@carolinejohnson1103]

@@caribarnes6587 agree with you both, evident there was something in the past, and SB acknowledged, sought direction, got it non verbally, moved on.

[@zepolanan]

Andy, in other podcasts, never looses his speech, that's why I like to hear him talk about the same thing over and over... the silence in this one was so powerful that made me understand why he is so engage with what he does. Ineffable feelings transmitted without sound. Fascinating, thank you so much

[@thinker646]

Dang you weren't kidding about the guests getting better and better! This guy is amazing! I love your show!

[@NDnf84]

What's amazing about him?

[@kyledewhitt972]

Listen to Andy, with so much garbage in the health industry, Mr galpin is easily the most underrated truth speaker. One of the few I take notes from. Thank you sir. I will be following close!

[@saudigold50]

*Aptly stated*

[@bobwheeler8101]

I concur

[@Albundy11373]

The problem I have with Andy is he’s unwilling to look into new studies that go against his beliefs. The guy is a little close minded in my opinion.

[@NDnf84]

Lol how do you know it's the truth?

[@kyledewhitt972]

It's crazy how watching someone else almost break from their trauma puts me right in front of my trauma. Now I'm sitting here with tears running down my face, I feel you brother. 😢

[@ReligionAndMaterialismDebunked]

First to reply here. Hehe

[@ReligionAndMaterialismDebunked]

:3 Early crew. Also, #GoVegan 💚✊🏽😎🫡🫶💜💚🤓💪🏽💪🏽, red light therapy, caffeine (wait at least an hour after waking to not throw off cortisol levels), exercise, meditation, fasting, breath work, herbs, etc.

[@ReligionAndMaterialismDebunked]

Shalom.

[@JOjoZ00o]

Kyle - your words are truly deep , with great understanding towards Dr Andy’s journey through life. You are both brave with the words you share.

[@valerieangell7588]

What’s happening here?This guy is trying not to cry on camera…I must be patient…something happened with his family that still hurts,a lot.Dont we all have these incidents in our lives?I know I do…

[@jimenutri.]

The FIRST 6 minutes of silence are amazing. The vulnerability, listening and giving that safe space without rushing. Just 6 min in and I know I will love this episode. Is so much more that "fitness", love this. And congrats to Steven and the team that did not edit this.

[@KristinCerda]

I second this! Grateful for the choice to leave in the vulnerable process-the silence and wrestling with self-and the follow-up question of “What is the emotion here, Andy?”

[@bbonkers]

@@KristinCerda I find it disrespectful, as he is not his therapist. An invasion of privacy. Awful. Extra points to Dr. Galpin for reigning himself and not fall for it.

[@honeymatrix6689]

How was it disrespectful? Steven asked a pretty innocuous question, he didn’t know how Dr Galpin would react. And if he wasn’t ready to talk about it I’m sure Steven wouldn’t have pressed it. But the fact that he’s gotten people to really open up is testament to his thoughtful interview style and the detailed research his team does

[@terrycrews1760]

@@bbonkersdisrepsectful my ass. He asked him non invasive questions. “Why do you care” is an opportunity to explain your passion. If you are being interviewed then be prepared to answer questions. Simple as that. I found the beginning awfully painful to watch as this man struggled to articulate simple answers e.g Why do you care? Simple Answer: I care bc though I had great parents growing up nothing was handed to me, I had to work tremendously hard for everything I've earned. Understand? Not rocket science. This dude needs to journal, meditate or sleep more. He struggles so much and kept getting lost in thought.

[@ericpelz]

Excellent job to Steven for sitting in the silence and letting it SIT. That is so darn difficult and not pushing that past his comfort zone. Lovely LOVELY message from Dr. Galpin!

[@Alice-es2rs]

I came across this video yesterday, on my 69th birthday. Struggling with some body aging issues, like sarcopenia and joint pain. I think this video was sent to me by a divine intervention, as it gave me so many tools to improve the years ahead; and the greatest hope that at any age you can reverse a lot of these pains! This is the most useful and comprehensive video I have watched on longevity. Everything was well explained, in understandable terms for the mere mortals, not scientists, most of us are! very practical advice, achievable by most. a HUGE THANK YOU TO ANDY GALPIN!

[@mysterydiaz5302]

Pop

[@ushab1967]

Sir. can you type the Take home points Please.

[@johnreidy2804]

@@ushab1967 No sire you have to watch the video.

[@bellamap3639]

Thank you for being vulnerable Dr Galpin and for a great interview DOAC

[@irenapvp5365]

He really moved me with his vulnerability. Thank you for the conversation! You inspire me

[@CoryTrusty]

Me too. You know that man is deeply passionate about his path.

[@johnhancock8213]

As a 72 year old athlete, I found this podcast the most informative I have seen in years. Thanks for putting this out

[@saskhiker3935]

I used to enjoy exercise in the evening, but as I am older I am most motivated in the morning and find it is a great way to start the day as I feel I accomplished something already. It just makes me a happier person.

[@Totaltwist]

I sadly only have the evening to exercise. Might change when the kids get older; but right now, not in the cards.

[@saskhiker3935]

@Totaltwist yeah kids definately make it hard. I used to do a 5:45am spin class and left the husband to watch the kids til I got back.

[@Totaltwist]

@@saskhiker3935 I can't do anything until my partner comes home and tags me out at 7pm!

[@beverleyreid8258]

Me too

[@ohcrikey9560]

I get it. But for me that ain't always an option when I'm starting work at 04.00 hrs.

[@agnieszka_jot]

Thank you for inviting this guest. I've been following many podcasts about sleep quality, as I'm struggling with it personally, and I thought I couldn't learn more about this issue. Thanks to this podcast, it turned out I was wrong and he broached many new and surprising aspects of sleep and how to deal with these issues. Thanks a lot! ❤

[@patriciagriffin1505]

Elizabeth Bright stated that if you awaken at night eat a small portion of fat and it will help you get back to sleep quicker

[@fredrikthorn6615]

Are you drinking caffeine ? If so quit that and your sleep we’ll be like heaven

[@chriscarnation197]

Drink magnesium powder 20 minutes for bed or take magnesium glycinate before bed.. you will for sure sleep like a baby..

[@sandraweber]

Some of the best sleep advice I've ever heard. Especially the use of smells!! This is something I have taught my clients for years!! Utilizing the olfactory nerve pathway to "train" the mind and body what "time" it is. The more senses we can negotiate with, the better our chances of success in health outcomes we are working towards!

[@Brandon-os3qr]

New to this channel, but in awe of the interviewing skills. Clearly a pro in getting the most out of the conversation while also making it a good experience for his guests

[@dellacornerlotcreations5258]

Deep rooted stuff that we live through & suppress is the creator of change. The Dr. had to hold on to not spill the beans on his darkness. The best CEO redirected the talk, great job. The suspense was high, the build up was great! I hung in with you both til the end. Very informative talk . I am going to follow you both.

[@alexissmith5523]

needing suspence and a build up being high just shows trauma. this is who we are as a socity now. we are uncomfortable with a conversation at ease. a shame!

[@leadgenjay]

The insights on human performance and the impact of sleep on productivity were spot on. For entrepreneurs, understanding the circadian rhythm can drastically improve work output - scheduling complex tasks when your body is naturally more alert can lead to higher-quality work with less effort. Plus, leveraging short, high-intensity workouts can boost cognitive function without eating into busy schedules. Good content.

[@jonasgehrs530]

Galpin keeps me sane and educated. Thanks sir.

[@potworciasteczkowy3603]

Amazingly organized professional when it comes to speech. He could be a lecturer and I would be focused for hours. Everything he says is so clear.

[@flaze3]

I bet 50% of viewers are watching the advice on how to sleep better past 1am xD

[@HarryAndrewGeorgiou]

12am need to have a shower soon too so will listen to it during that too

[@stinabright]

Not even lol 12:43😂

[@huites99]

So true

[@gaborbeszteri]

4:16

[@JarrodVassalloSydney]

😂 so true - I’m watching it after waking at 2am. Great advice here.

[@pink21minute]

I love Dr.Andy Galpin and his teaching. Pleasant surprise to see him on this podcast. Excited to watch it!

[@michazytecki965]

Andy Galpin! His interview with Huberman should be hold as a national treasure.

[@Epaulshi]

Agreed! I watched the series with my notepad

[@Chadpritai]

​@@EpaulshiWoW

[@SirenaSpades]

Enough with the national treasure crap

[@NDnf84]

So you've personally tested all of his recommendations?

[@michazytecki965]

@@NDnf84 LOL I'm not talking only about protocols but also the way he scientifically explained mechanism of breathing, fat loss, strength gain etc. Don't need to salty bro.

[@iangrieves0786]

I think you summed up Andy Galpin perfectly, bottle him up. I could literally listen to him and his exercise physiology wisdom all day.. and so passionate. Thank you... 💪🙏🏼

[@YingWooWang]

This is one of my most favorite episode/interview so far! It's packed with so much accurate and non-misleading information, referencing studies in a very transparent manner was golden! - The whole segment on VO2 Max was very eye opening and helpful! I'd better pump up my VO2 Max to as much as I can before I'm too late! - The detail on blood work and intricate workings of bio markers interacting/influencing each other was super interesting! - Section regarding HRV, I wanted to hear a little bit more about it, like what is considered "good", is higher always better? etc - Tips on sleeping was very helpful and I found them to be a very solid program I'd be motivated to try out!

[@yleniamargareci5927]

Steven seriously! your podcast guys!! It is the most valuable, informative, educational piece of work and dedication to humanity! Thank you, thank you for all of these incredible guest speakers you brig on your table for us! And thank you for the questions you ask them! you are truly the greatest podcast host in my opinion. You make them all emotional, this is really something you now? you have this gift of just being able to touch their right chords all the time and that is what makes it even more special for us who listen to all of these incredible lives. Thank you Steven and to all of your team that makess this possible xx

[@lydiaforrest6828]

Agreed!!!!

[@SpechtOU812]

This was incredible… I’ve heard Dr Galpin speak on other podcasts, but this one hit differently for sure. Great job !!!! 👏🏻👏🏻👏🏻

[@jannengelken6017]

Puuuh, what a great and profound conversation ... Thank you so much for making my day Dr. Andy Galpin and Stephen! This was, in my humble opinion, your best talk so far. Wow.

[@pinkturbomoto]

You have the power to evoke emotion in your guests, and listeners, like no one else. Thank you, Steven... for you.

[@lindaoheff9169]

Still can’t figure out what his emotions were about? Having the perfect life with no trauma? Strange

[@cassandrasingleton3267]

I can agree with this statement as I began my journey early this year to build my strength etc, and I feel so much stronger, happier. In short I feel amazing at 72 years young.

[@lindamacgregor8039]

Such truth in this episode. .. I jumped off a short retaining wall and broke my leg horribly. I'm, 74 and it's almost a year ago now but I'm still struggling to walk. I'm grateful that I can walk at all, but am learning the hard way, how important it is to prevent being injured. In this case it is totally on me. My leg collapsing was the furthest thing from my mind as I'd always been able to run, jump and climb at will. Take care people and be conscious of changes to your body.

[@orchidgirl05]

I listened to this over 2 days… 0:51 The information shared is absolutely incredibly empowering. I will listen to it again. Thank you for showing your vulnerability at the beginning by being silent and trying to collect your thoughts that shows the human being behind the man. 🙏🏾💗

[@WillbWriting]

THE BEST opening question for any interview! You have nailed it all the down. ❤ thank you for this channel and your love. I’ve learned very much from watching conversations such as these in the past year. Thank you fellas!

[@thespiritualninja7339]

Andy is so gentle and humble yet so diligent to his calling. What a blessing this man is to the world!😊

[@kimjames3201]

DOC the Barabara Walter's of Podcasts. I can't count how many people show up so differently for you. Your empathy, compassion and ability to be present is unparralled in the industry. There is no better listener than you. Brilliant work.

[@bennyb44]

OMG! Thankyou so much for an interview with Andy Galpin. This man is amazing!!

[@louisevilloen2908]

Love it! Thank you for your honesty Dr Galpin. Thank you DOAC for the interview.

[@cathyshutack3891]

Best podcast ever. The sleep conversation was so significant. Would love to hear even more from him about that subject!

[@franklynmanuel]

Dr andy Galpin is a super genuine guy. Watched his other podcats and it always looked authentic.

[@trunkmonkey355]

This is quickly becoming my favorite channel. Love your interview style.

[@nickv9057]

I watch all your videos, this one really hit. I mean, for 2 and a half hours of straight useful, actionable information. Thank you, to both of you and your teams. ❤

[@sophie4636]

I clicked on this because I enjoy Diary of a CEO, I stayed because of the sheer raw human emotion showed by Dr Andy within the first 3 minutes. Superb interview 👏

[@dennisdearden2652]

It's always a relief to watch/listen to interesting, informative adult conversation that you can actually adapt and use in your every day life and that contributes to a better understanding of ourselves and actually benefits us. This as a 75 year old I will use. 👍

[@joanmurphy2166]

This 75 year old agrees. 🙂

[@bishikon]

I agree with your comments at the end, this is the best conversation on this podcast to date - so many topics covered, so clearly and concisely. Questions I've genuinely had myself unanswered or unclearly answered

[@joshhoobler5769]

Dr. Galpin is for sure the best in this space

[@CP-jv4xt]

Andy is my favorite! The part on sleep🙌🏼 I have severe insomnia and I’m going to try his advice. It makes so much sense. Appreciate your knowledge.

[@irisdude]

I have learned so many things on this podcast. I usually stop and google things I am unaware of and because of that, this podcast took me 5 hours to get through and I probably have hours more research I want to do later throughout the week. This interview has been an absolute delight! At some point I will rewatch it because I am sure their are many nuggets I missed during the first go.

[@leighsimmonds2995]

What a fabulous human being, I'm so envious of people that have so much passion and drive in what they do. Still searching for that in my life! My first DOAC podcast for me, loved it!

[@nikkil764]

The best podcast I’ve ever heard. I stopped it three times just to digest what had been said so far. Thank you both and whoever made this possible.

[@harivinayak03]

Thanks for making the intros less jarring, mate. Much appreciated :) Didn't think you'd listen. Pleasantly surprised. On with the podcast!

[@allisonm7223]

He’s withholding a lot because he’s uncomfortable. ❤❤❤❤❤ sending love to him.

[@johnreidy2804]

How do you "send love" to someone? I don't get it

[@KAPOSIALightWeight]

Most powerful interview I’ve ever seen. Two brilliant people, one brilliant interview! Thank you 👌🏻👍🏻

[@englishwithmilene2810]

Omg 😮So good to hear you’ve reached 5m subscribers! Congratulations! So well-deserved!! I’ve recommended your channel to so many people! Your work has changed lives! God bless you!

[@FranklinRibeiro]

For muscle growth, consistency and proper nutrition are key factors, regardless of the time of day you exercise. However, some research suggests that late afternoon or early evening might be slightly more optimal for muscle growth. This is because your body temperature is higher during these times, which may improve muscle function and reduce the risk of injury. Ultimately, the best time to exercise for muscle growth is when you can perform your workout with intensity and consistency.

[@emilykaz1605]

I have learnt and taken away so many important lessons from this and so much I want to know more about in depth. Absolutely inspirational, educational and gripping podcast. Thank you so much for sharing xx

[@nmutua11]

I love your interviewing style. Thanks so much for what you do!

[@giselleyvette]

He asks amazing questions. Gets right to the heart of the matter. He’s such a great interviewer. ❤

[@mrgoober6320]

I am a person who has a fairly easy time staying on a diet. While I'm aware that's uncommon, I do have a piece of advice that I think is quite universal: redesign your favorite meals. Instead of saying, 'I'm going to go into a calorie deficit', look at the two or three meals you eat most often and make whatever changes you need to in order to make them healthier. That is the kind of lifestyle change that is easy to stick with, because it only needs to be implemented once.

[@crystalhaiku]

Staying on a sleep schedule for optimum health and performance is exactly why they need to get rid of daylight savings.

[@gebigebigebigebi]

Omg this is unprecedented point of view from andy galpin.. Emotional story and background of dr. Andy galpin is resonate with me. As always, your podcast give some practical advice to the people.. Thanks to you and your hardwork for making this tremendous episode

[@kevindittler6524]

Thank you both of you for all of everything you do. It is sincerely appreciated!🙏🙏👍😊🏋️‍♂️

[@thetranspersonalalchemist]

Bro you made him cry within 3 minutes. You definitely have a gift for getting to what’s real for people.

[@ritalamers1876]

Lesson I took from this-exercise doing something you enjoy enough to actually do it, eat healthy in a way that you’ll actually do it, and enjoy whatever you choose to do with another human

[@user-li7wx2mh1g]

I do enjoy how genuine this guy is. I admire his emotions

[@bharathivengadasalam8749]

Fantastic podcast in so many ways...Dr. Galpin' s systematic rigorous approach helps us understand so much. Simple, strong and real !

[@kayecastleman6353]

I always open a window in my bedroom at night, even through winter. I open it less wide below freezing, and close it only on those -20 celcius nights. I sleep better when fresh air can cycle through my room. A drop of quality lavender oil on the bottoms of the feet is a great sleep aid. Opening windows throughout the house during the day (even for an hour in the afternoon if it's cold outside) is good for both nighttime sleep and daytime alertness. Great interview!

[@ericg332]

Same here

[@SirGalaEd]

Dr. Galpin is my favorite exercise physiologist. His explanations of complex ideas are inspiring as a teacher myself. This is truly one of my favorite podcasts to get deep information and inspiration. But I never watch and certainly do not share with others.😉

[@thehanke]

Thank you both for this conversation. For more reasons than one.

[@ST-pp3fk]

Absolutely outstanding interview on all levels. Thank for so much to both of you

[@dianejefferies]

My heart breaks for Andy.. it was obvious he had a trauma in his life he didn't want to go into. I love his works & his dedication to helping us understand how important our fitness is & explaining why & how. You are a gift to us all. Thank you so much! You are my favorite fitness authority Andy!!❤

[@user-ty4bn7eu7i]

On which timestamp is this conversation on?

[@FelipeGutierrez-me9th]

@@user-ty4bn7eu7i as it all starts, in the beginning 4:54

[@JMJ870]

5:00

[@NDnf84]

How are people still so naive

[@gijoyjoy]

I was waiting to hear him say “get a plant for your room to offset the CO2.” Hmmm…I wonder why he didn’t mention that. 🤔

[@christinegiangreco2112]

I am a huge fan of Dr Galpin and, I think, have watched all the podcasts he has done. This was my first episode of Diary of a CEO and, in my opinion , the best interview he has ever given. Thank you for the enormous amount of hard work and skill that went into it.

[@theodoreresultan3312]

Thank you Dr. Galpin for giving us the tools to exert more control over our health and happiness.

[@cboy5oc]

All this is fascinating. What are the rest of us, who cannot afford this level of care, supposed to do?

[@JustTheConcerts]

It’s interesting that he said there are no studies that say you lose fat with intermittent fasting when I’ve seen quite a few studies, as well as I’ve listened to a lot of other medical experts, who swear by intermittent fasting, and I’ve done it, and I’ve benefited from it. This is one of the problems that I see is there so much different information out there from various experts that you don’t know who to believe in what to do.

[@martadymecka6516]

you are asking all the questions that i've been looking for answers to, and the way they are answered is so straightforward that I actually trully understand it thank you for all that

[@natalieaxl804]

Thank you Dr, Andy!! Its all passion for what you do and I am very Greatful to your Knowledge 🙏‼️

[@Sabrina-LosAngeles]

I think sleep is continuously underrated in society - I prioritize sleep like a religion and need 9 hours during the week and sometimes 10 on week-ends. I haven't been sick in over a decade and while I lot of people like me live a very healthy life-style, I think its the sleep that really enforces my immune system (at least that's the story I am sticking to to justify my need for a bit more sleep)

[@TheProfessionalCleaner]

I appreciate that you left the long (what some might call awkward) pauses in... they added so much to the story. 👍

[@consciouspreconception334]

Admirable conversation. The whole opening segment... And a man that shares my opinion on "normal" ranges based on blood work on sick populations.

[@ValerijaAndrejeva]

You say go to your qualified physician, but how many doctors do you think are actually qualified on that level? Doctors are very good at giving pills, not so much at dissecting blood work. At least I haven't met any.

[@joanmurphy2166]

Good point.

[@MP-kd9pm]

Exactly. My dr almost killed me by misdiagnosis and having me take cipro in high doses without any warnings, only found out while I was having major problems that it was the cipro which has a black box warning… yeah thanks DR 🤬

[@ebayaccount675]

​@@MP-kd9pmThey ruined me and my mom with stuff like that.

[@cbradley857]

It's just a lawyer-ease thing that needs to be said for their protection legally. I would trust your own intelligence and intuition. All the best

[@thestandoutpodcast]

If you're determined to break a sweat after the sun sets, opt for a more relaxing routine like yoga or light stretching. A well-rested you is a healthier and happier you.

[@thestandoutpodcast]

@passiveaction you nailed it 👍

[@TheBigBadGingerNut]

This was an amazing podcast and really inspiring for me to look after myself better. Dr Andy was lovely to listen to and made things easy to understand but also he was so raw and human, so there was a connection as the listener to him. Loved this!

[@martajakubek9831]

This was an absolutely amazing, informative and illuminating episode, I think it's my favourite so far this year. Thank you for this podcast, it literally changes lives!

[@AntsCanada]

Already tearing up right at the start of this interview. 😭

[@clickityclick5237]

Why?

[@seekingthemiddleway4048]

Yeah I cringed, skipped it. If you don't even know who the guy is at the start.................

[@radiorentalreel]

😢😂😂

[@hlezisy7236]

@@seekingthemiddleway4048trigger for you?

[@AlexZetoSings]

@@seekingthemiddleway4048 I felt the exact opposite. A genuine, emotional moment made me feel connected to him immediately.

[@aszechy]

The brutal strategy to reset sleep patterns is pretty interesting, but I have a question. Ok, it works all the time, but for how long? Is there any follow-up on that? I mean, going through months of massive sleep deprivation might be worth it if it solves your problems long-term, but if all it gets you is a few good months and half a year or a year later you're back where you started than it obviously isn't. You can't always stick to a sleep schedule, there will always be an illness, a business trip, a period of heavy stress or whatever that throws you off - if you have to repeat the process after every such disruption then it's not much good.

[@emiliamarin2406]

This was so super insightful, completely loved it. Valuable information shared in a very sensible, easy to understand way. Great episode, thank you both!

[@RC-gd7nt]

Such a wonderful podcast- thank you for being open and honest ❤

[@ataurus62]

Plants in the bedroom would help you sleep.

[@eve5444]

lol I read this as “plan in the bedroom “. I thought of s3x lol

[@NAVEENKUMAR-pu8yd]

Can someone answer my question maybe I missed the answer. Can increasing grip strength reduce chances of alzheimers dementia etc? Or is just an indicator that you can physically affect? Any help appreciated

[@debbieg6921]

Will be watching this over and over again!! Thank you for allowing us to receive this incredible knowledge✨✨✨✨✨

[@madrid2445]

Love Andy! Such a positive soul that shares his knowledge❤