#822 - Dr Andy Galpin - The New Science Of Heart Health, VO2 Max & Sleep Hacking｜Modern Wisdom

Hello everybody, welcome back to the show, my guest today.

Is Dr. Andy Galpin, he's a professor of kinesiology, an exercise scientist, and an author.

Heart disease is the leading cause of death in the United States and poor sleep is affecting almost everyone.

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Expect to learn which metrics matter most for health, the best ways to train your VO2 max, what the most optimal daily routine for peak VO2 max looks like, advanced techniques to enhance your sleep, what happens when you over-optimize life, why breath work can replace your afternoon nap, how to improve your sleep with nutrition, and much more.

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A checkout. But now, ladies and gentlemen, please welcome Dr.

Andy Galpin. Talk to me about the metrics that matter most for health in your opinion.

We've got an unlimited amount of data that we can access from wearables and beds and breathwork and CO2 tolerance tests and everything else.

What are the ones that you think are most important?

Yes, sure. I think the easiest way to start this is go over a very large picture and then to stop us from being very general the entire time, which is sometimes a bit boring.

I'll let you pick whichever one you want to go hardest into there.

So when we start looking at things from a perspective of how long you're going to live and how well you're going to live, most people are pretty keen on that idea now and those things are different and it's not just about living a long time and you want to live well.

So what's that mean? Well, we actually can pull from multiple data sets here in the sense that it's everything from your sense of connection to the world, your sense of purpose, social belongings.

Those things are incredibly important, depending on the papers you pull from, some could argue those are the top.

Pretty good. So how long?

Now mental health and such is not my expertise.

So I will hopefully not spend all of our time on that.

But we have to acknowledge those the way you ask the question.

That is a true and honest answer.

It is the things that go into making you feel like a sense of purpose and belonging.

That's great. Independent of that in terms of your physical health.

Now we can just really run through gamut of what does your body have to do to survive and perform well right?

Well, it has to have some functionality of cardiovascular fitness.

Easy metric we talk about here very often and people are really keen to this fact now, which makes me smile because for 25 years, who I've been screaming this and no one cared and like the podcast stand universe took over with it three years ago and I'm like, well, great.

Now it's out there. So Vio2X is a very strong predictor of how long they're going to live.

From the from that perspective, other research is going to look at things like physical strength, both your grip strength and your leg strength.

Also very, very important.

Backing down from that, now you have things like muscle quality, overall muscle size.

Of course, you have negative regulators.

So what I mean by that, these are things you don't want to have.

So as I've been going through this, I realized, realized I'm giving you things that you want to make sure are high.

And you have a whole subset of things you want to stay away from obesity.

You don't want to have metabolic disease.

You don't want to have sleep disorders.

You don't want to have that.

So I tend to leave that stuff.

I always forget to mention that, but yeah, like don't have any of those.

And then be fit, be strong and maintain a sense of of proper reception.

And so if you look at the research on things like brain aging, what's critically clear is you don't want to lose your sense of smell.

You don't want to lose your sense of vision or your hearing, because those are all tied into the global idea of proper reception.

And that is a fancy way of saying your body is ability to understand where it is in space.

This is translated often into things like balance.

Okay, so if you were to look at the research on fall prevention, it's very clear.

You do not want to fall and have an accident after the age of 60.

It's, I don't mean to be a bit dramatic here, but it's quite literally almost a death sentence.

If you fall and break a hip or something like that after the age of 60.

Well, what causes that pure accidents, but then outside of that, it is things like loss of balance.

Then once you lose the balance, you have a lack of foot speed or hand speed to get your hand in the right position to brace yourself from a fall.

And then if you do do that, it's the lack of eccentric strength to stop yourself from hitting the ground and collapsing the smashing of bone.

And so I just sprayed you with a whole bunch of stuff to answer your question.

But from just the physical side of the equation, those are generally the things we're looking at in terms of an exercise scientists perspective.

I don't really spend much time in my career, honestly, on medical stuff.

I'm not a medical doctor.

I've talked to Peter, a tear, a guy, a lion.

If you want to know about a bobe, like I don't care about those things.

Because back in my day, hit training, it was HIT training.

This was an old Mike Menser bodybuilding very, very, very, very slow repetition stuff, right?

And then when hit came along the second hit, there was an extra eye in there.

It's high intensity interval training.

People have, like, we always, I see people all the time fighting about this stuff.

I'm always laughing like, man, you guys don't even know you're not even saying the same thing.

This is not, this is two different things of it.

But yeah, tons and tons of protocols, some of them have longer rest intervals.

So for example, one minute as hard as you possibly can recover for four or five minutes.

Repeat that four times in a day.

These are typically on things like a bike.

So you're cycling almost always there.

But some of them are shorter rest intervals.

And in Tabata came on board, meaning that actually those studies came out over 25 years ago.

But again, people just like got winded them a few years ago.

So that got big. But the way I'm saying is I want people to be really clear here.

There is absolutely no magic protocol there.

Not at all. There's no magic duration.

There's no magic respirable.

And there's no magic number of times you have to do it.

Because there have been, again, countless studies over sending huge range of all those variables.

And almost all of them still show benefit with one key.

If you truly take those intervals at a max effort, it'll work.

Right. Now, if you're doing 30 on 30 off.

And you're just kind of going like 85% through that 30 seconds of work.

Then you're not going to see the same results.

So the one key in Marty would say this too.

Is with if you're trying to get tons of benefits, cardiovascular benefits, especially from a very, very short amount of work, that amount of work has to be that you got to get it done.

It's really, really. You can't just be like, well, I went way shorter and I kind of worked a little harder.

Like, nope. You got to do a work one way or the other.

You got to do a work overtime or you got to do the work in real hurt.

What are your favorite protocols that you either suggest to friends, clients or that you use yourself?

For improving VO2 max. Ronda Patrick was on.

She extolled the virtues of the Norwegian 4x4.

I've been doing that. I thought that was fun.

But I am I'm non monogamous, man.

I'm a I'm a whore for this.

I'll say you give me something that you think sexier.

I'll slip into that negligee and I'll get on it.

Yeah, this is like a college A's for like rolling my eyes.

When you said that, that Norwegian.

I'm sure that's great. Like Peter and Ron to talk about awesome.

It's just one group of scientists put one protocol out.

There's nothing magical about it.

And all the same thing happened with the bottom 20 years ago.

I was like, oh, it's the body.

Have like, okay, fine. If you want to do the Norwegian, that's just excellent.

I'll do those things. Honestly, that's the old school.

Run a mile. Walk a mile. That's really all it is for the most part, right?

So it is a similar thing of.

There's an old protocol called fart look, right?

And you can do a fart look thing.

That's the at least 30 years old, if not longer.

There is the, you know, sprint this straightaway.

Walk the corners sort of thing.

Get a mile of work done. Those are awesome.

You ask which ones I use.

I use all of them. I use the ones I just talked about.

I will do personally as well as in my coaching practice with our athletes, as well as with our executive non athletes.

We will use all these. I will do very commonly very short max effort 20 seconds or so with even up to 60 seconds to rest.

Lot of recovery. And in those 20 seconds, like you have to get after it.

And we're typically going to do somewhere between eight to 12 rounds.

Of that work, right? I would just from a motivation standpoint.

I think there's something about the 30 seconds to one minute.

Sort of mark. Like if I was just doing 20 seconds, I'm going to have to motivate myself to get back on the horse so many times, eight rounds, 12 rounds.

By round seven, I'm like, oh, go fuck yourself.

I don't want to do this again.

I have to say from a psychological standpoint, the Norwegian 4x4 to me is actually quite enjoyable.

Reason being that there's fewer rounds.

Yes, you've got to hold.

And yes, you're actually probably not hitting peak as much.

Is to actually ask a question on that because I guess maybe a good few people on the show, not listening to the show, will have started doing that because of what Ronda and Peter have been talking about.

What is the upper bound for the work duration in order to improve VO2 max, beyond which you're no longer hitting the peak that you need to?

That presumably if I said, oh, it's 15 minutes on, 15 minutes off.

Well, what are we doing here?

That can't be the case. Four minutes to me seems like it's probably close to the upper bound of a work.

Are you into the work? No, no, much higher, much higher.

You can extend that. So if you let's take a quick step back, what is VO2 max?

So essentially what we're looking at is the maximum amount of oxygen you can bring in utilize.

And that has two components, a central and peripheral component.

Peripheral meaning it is your lungs and heart.

So it is how much air can you bring into your lungs?

How much of that can you get from your lungs to your heart?

Right? And then you got to pump that out of your heart into your blood.

That's the central side of it.

The peripheral side of it, you got to get that to your working tissue, your ability to extract that oxygen from your blood into your tissue is the AVO2 max side of the equation.

So they start arterial venous difference.

So it's the difference in oxygen concentration going into your muscle versus out, which tells you how much your muscles extract it.

Okay. A typical way to test VO2 max is on a treadmill or a bike on a metabolic heart.

So you have your face hooked up to a machine and we collect every, you know, milliliter literally of air you breathe in or out.

Okay. Those protocols, those tests take somewhere between eight to 15 minutes to complete.

It is par to get up to your VO2 max and the time shorter than that.

Such as to say this law of specificity tells us it's called said SAID, specific adaptation to imposed demand.

What that says is the best way to ever improve the physiological marker is to do exactly the challenge.

Right. So the best way to improve your VO2 max is to run a VO2 max test or equivalent period.

Right. Like that's that specificity.

It's not practical. It's not realistic.

But it is like by the if we were robots, I'd say that is your number right there.

Eight to 12 minutes long of progressively getting harder.

Okay. Now, if you're super fit, sometimes that takes longer, 15 to 20.

If you're unfit, that can certainly happen much lower.

But typically if you're hitting a peak and much lower than that, it's often not a true VO2 max because you're failing for other reasons like muscular endurance, like your quads blew up, your cast blew up before you could truly get there or whatever the case may be.

So I'm not indicating you can't get to a VO2 max in four minutes.

You can and certainly in the data are clear that our region protocol will absolutely work.

Okay. So it's we have to make sure we're going after the right thing though.

And so if we understand eight to 12 minutes is a 15 is a very typical one.

This is your one mile repeat.

Run a mile. Most people that's going to take eight to 10 minutes and little is four minutes and maybe higher.

Rest. Do it again. Do that every single day.

That would be your most specific and direct protocol.

That said, when we understand the physiological limitations, the way that I will always teach this is.

The place of adaptation is the place of limitation.

Whatever limited you in your performance is the thing that will adapt to that training.

So if you and I both went out and did the Norwegian protocol, you and I might adapt differently because what we're failing in those four minutes might be different.

You might be failing. My lungs might have blown up, but your legs might have blown up.

Bingo. I always I run. I don't know how many know how many fields of max are separate on, but I will always ask people afterwards.

Why do you stop? Right. And I was like, I'm like, why you quit?

And it is either my legs, no athletes.

Nice good solid warm up, probably a 10 to 15 up to 20 minute.

Like good warm up. And we're going to do one round.

And that might be one mile max.

You're going to run a mile fast.

You can't run. We'll do something in the equivalent of a six to 15 minute max effort by the end.

That's it. And we're probably shutting it down.

Doesn't mean we're doing all three of those in the week.

But over the course of the month, we're going to understand like where are we getting an A, B, and C.

And how's that fit into this person's protocol on plan?

That's that's the most honest answer I can give you how we actually do it.

That's great. That's a nice protocol for the people who want to integrate VO2 max work into the weekly routine.

I'm imagining most people will be on some form of push pull legs split some kind of body parts split.

But maybe they're realizing that I should pay attention to my heart.

And I do sometimes get out of breath doing a percent of stairs.

And I look good, but I probably should do a little bit more fitness stuff.

What are just a couple of protocols, Norwegian 4x4 something that we've spoken about, on versus off with rounds, and then frequency per week.

What's a couple of common favorites that you might suggest that people try?

Can you ask that again, I'm not sure what's tracking cycle you're saying, like the whole week.

What would all the train up with so what would be a couple of different VO2 max optimizing workouts that people could do in terms of the intervals of work and rest.

And then what would the frequency per week be?

Okay, all right. Let's just maybe sketch out a week.

If that would be like a theoretical week, which would be a little bit easier.

Okay, great. So let's just say you're going to start on Monday.

And I always like to do the hardest things training wise on Mondays.

Just like get out of the way, right?

So maybe Monday is your day.

We're going to do that one mile text.

Hey, great. It's a 40 minute workout total because for 20 minutes, you're going to be laying there and agony.

Right. So we got a lot for 40, but we're going to do a solid 10 minute warm up.

Very, very good one. We're going to run on eight minute test.

You're out of it. It's done.

Pick machine. Pick the rower, pick the assault bike, pick the whatever you want to do.

If you don't have a mile, fine, set it for eight minutes.

Great. Let's just do something as hard as we can.

And this is you're not progressing.

You're not backing down.

You're just packing it for eight minutes.

Right. You can kind of use minute one or two to kind of ramp up a little bit.

But then you're just going to enter death and see how long we play in that.

That'd be happy for somebody to use an assault bike, a rower.

Oh, yeah. Yeah. A ski or walk runs.

No one's doing a ski or that's insane.

But yeah, the assault, but the other rower, maybe.

I almost always do it on a salt bike.

It's by far for the top end stuff.

It's by far my favorite.

I think one of the problems that I encounter a lot of the time is getting my heart rate sufficiently high without blowing my legs out, doing something.

And the challenge that I often face is if I'm doing it on just a static bike, my legs are like if I tried to do it on a bike hug, my legs are absolutely smoked.

If I tried to do it on a true form, my hamstrings feel like they're going to fall off.

I just can't get my heart rate up sufficiently high without feeling without not feeling that sort of muscular fatigue.

And then also doing that's all by the way, that's very easy to fix.

Okay. To you that's super easy.

One, you're not warming up appropriately.

I promise. And then you're not progressing into it.

Heart rate works. You think you do that in that problem.

Go away almost immediately.

Okay. Okay. And right. Five minutes at like a moderate pace.

That's a warm up. Isn't it?

That's not a warm up. I'm pretty sure that's a warm up.

Not for not for max efforts, not.

I mean, that's a laboratory.

We use that protocol all the time to lab like five minutes a little level.

A real big exercise and then you jump into a max effort.

Like, well, why do you think you're think about it this way?

Do you think that's the protocol I would use prior to somebody walking into the octagon to fight for a UC title?

This is not for the bike.

You're five minutes. Yeah.

And there's a reason. Okay.

I feel seen. All right. All right.

Okay. So I actually like to wrap that up.

The reason I cut you off on that honestly is because we see that all the time.

I want to put that out there is like, hey, that's actually not normal.

I'm trapped. And the reason why matters is you're not actually going to get as much out of your train.

Because of that, right?

If you if I had you do the same thing with weights.

You look at me like I'm like I'm saying.

I was like, okay, great.

Let's just stretch out a little bit and all of a sudden.

Let's just go through a three 15 on let's just do set of 10 on squats.

You'd be like. Like you did be childish, right?

But then you're going to do that on the salt bike.

You're like, yeah, that's normal.

That's totally fine. No.

No, it's a latent. It's a it's a like blatant disregard for the difficulty of cardio work.

It's like a middle thing.

It's a middle finger to cardio stuff.

It's like, ah, no. This is bumps and tums.

It'll be fine. It's also because you're one minute and on the bike and you're just like, oh my god.

This is terrible. And so you're like, yeah, five minutes was a lot.

It was hard. Yeah. It was.

Yeah. Okay. So day one day one.

I just one got our work done.

Okay. We're out of there Tuesday.

Now we're going to build back in our lower intensity easier thing.

All right. So maybe you're going for your hike.

You're going to go rock.

You're going to go do whatever you want to do.

I will typically personally do like a 30 minute station of three nasal breathing only.

What I mean by that is 10 minutes on a bike, 10 minutes on a treadmill, 10 minutes on a row or something like that, right?

Because I don't want to sit in a row for 30 minutes.

I can't. I actually can't handle any of those.

Something's going to hurt on me afterwards for the most part.

So I'll do whatever. Right.

I might jump rope. I might do all kinds of stuff like that.

With our athletes, we will we will actually even do shorter.

So we'll do oftentimes like five minute things.

We'll set up five to seven stations.

It might be bench press 50% of your one or max.

Right. It might be pushups.

It might be an active walking lunge sort of thing five minutes.

And it's going to be nasal only to keep things down.

I don't want any muscular endurance.

We're not sweating at heart.

But we're moving in a lot of different ways.

We'll do Turkish get ups or more athletic movements.

So that we're not just like lifting weights up and down sort of the whole time.

So we try to move and your joints honestly tend to feel better afterwards.

You kind of finish that and you have more energy where you can trust that the Monday.

You finish that you have less energy.

You're in the hole today.

You're actually feel like, oh, I should go to work right now.

Like I feel locked in. I feel pretty good.

That can be 20 to 40 minutes.

It can be longer. If you really think go two hours.

I don't like care. But I would say under 20 is just kind of moving.

It's not really going to be enough to stimulate what we're looking for here.

So we would plug that in.

Wednesday is probably where we're going to incorporate you mentioned lifting.

So there's going to be some lifting in there.

Whatever we're doing. If you're trying to get stronger, do your strength training stuff.

If you're trying to simply improve VO2 max, then we might do some corrective exercises here.

Am I corrective? I mean, this could be overhead presses could be heavy rows.

This could be big hip thrusts or light press.

Whatever we're doing to deal strong field joints.

Whatever that thing is we're trying to do.

We're not going to go to max effort here, but we're not just warming up either.

We're going to get work done, right?

Because we're going to make sure that muscular endurance wise.

That's not causing our problems.

And so this would look more like someone on a body builder.

Work out though. It's not single joint.

It's not joint isolation stuff.

It's typically more compound things.

And it's still going to be we'll call it that eight to 15 rep range of your big things.

Probably two to three sets with that first set being, you know, six, seven, RPE, six, you know, out of 10.

That can set maybe a little bit higher, but you're not going to nine at all.

Right. So we're going to get some work done there.

You're going to leave the gym filling up on you're going to be sweating, but you're not going to be destroyed either.

And then if you have a few isolation exercises for a lagging body port or a body part, you're specifically going to emphasize, especially if it's upper body, then like trash it.

I don't care. Like, you know, just zero or our zero or are just just get it after it.

Who cares? Right. Try try to push down so you're dead.

Like go ahead. Right. All good.

So that would be probably Wednesday.

If you want to also add in additional day two.

So you want to be another thing.

But this is what I would encourage walking.

So on this day, we should have done a 10 minute, 15 minute walk in the morning, another 10, 15 minute, one in the afternoon.

Really, really low level stuff.

If you can do three in a day.

Great. But we're getting a stuff in it.

Okay. Now that leads us to Thursday.

So Thursday is probably when we're going to come back and it's going to let closer to Monday, where it's going to be our shorter, higher one.

But we're not going to go all the way up to that ceiling.

It's very difficult for people to go to max heart rate.

More than twice per week, the average person pro athletes.

Yeah, every day, right or close.

But most people, especially if you and a job.

That is sympathetically driven or any life, I should say, not even a job.

If there's just a lot of processing sympathetically, you walk out of that thing and you always red line yourself all day and then you read it.

And then something gym.

We end up people end up spending a lot of money to unwind that problem because it gets a bad spot pretty fast.

So, but we're going to work here and this would be more of like this in the day for an origin.

This is four fours. You don't have to actually get all the way to the top end here, but you're going to put in good consistent hard work.

We're going to get there.

If you want to do a slightly different protocol.

That's fine. But this could be a.

Call it 85% day. And so if you wanted to do 30 on 30 off, you're moving.

But this is not like motivational music playing like everything in my life counts right now rocky music like I have to finish.

Like you you can only go into that hole so often, right?

Or distance of sliding down.

So call this just call this four by four day.

If you want to make life easier and we're good there now into Friday.

And by the way, any of these days could have been a pure off day.

If you wanted of course or needed to travel day, whatever the cases Friday.

We're going to go back into Tuesday.

Right. So now when our longer duration thing probably picking up the intensity just a little bit on those 30 minutes still nasal breeding, but like try to get some real work done.

And then Saturday we're going back into movement.

So this is we're lifting again and we're basic movement and that leaves us Sunday for.

Any different stuff you want to do.

If you want to slide into the lift in, you want to slide more recovery stuff in.

You want to snap flight got delayed.

And you land it in and the other thing happened.

Your kid was sick all night and you're like, yes, today is supposed to be that max effort one mile not doing it today.

I'm just going to slide in that lower intensity one.

And there's a game you're going to play here, right?

Because if you do that often enough, you end up just 30 minute kind of easy one.

Every day when you didn't have to, right?

At the same time, there's also I'd rather people do that.

Then choose nothing. Right, if the option is okay, then I don't have time to do that perfect workout at that intensity.

And therefore, Dr. Andy said, if I don't do it at all the way up to max, it doesn't do any benefits.

So therefore I'm just not going to do it.

That's not the case. Still working at a percent still has benefit or get up 40% still has benefit over 0%.

There is never a case in which exercises doing nothing.

That does not happen. It's not the optimal benefit potentially.

But it's never zero. And so I always want to make people, especially if people that are struggling, if exercise is new to them, if it's just even not new, but it's not a huge passion, like it is, hours.

I still want to win. I want to win as many times as we can.

And if we see it sliding into that spot where it's like, all right, it's been three weeks.

We haven't done anything hard.

Then it's time to reassess what we're doing.

Often is the case. As you know this, once you get in there and get moving, you're like, all right, I can do this.

And then you end up going and doing the hard thing anyways.

But if you never show up in the gym, that answer is going to be zero every time.

So I just don't want people not training is the primary thing I'm worried about.

Yeah, this is one of the, I guess, V2 max training is the cardio equivalent of one rms.

And well, like one rms are the scary.

It's the one that you're tempted to miss.

The hurdle to doing it is embedded in the difficulty and the difficulty is precisely the signal for the outcome that you're trying to get.

So it's this very vicious cycle of the thing that you want to do, being the thing that discourages you from doing the thing.

So I, yeah, I mean, I'm speaking to myself here as someone who's trying to improve my cardiovascular fitness after many years of just lifting heavy things.

Yeah, yeah, I mean, we're the same here friend.

You know, that's us. I see one thing I will often describe is think about the month.

All right, so I got this from a friend of mine, Kenny can many years ago, actually started one of the first CrossFit gyms, tough, can or something like that.

CrossFit don't like for many, many years.

And he realizes problem of, hey, you can't just go red line every single day.

So he set up a structure.

We said 70% of our training.

How many trains that is 70% of them are going to be practice.

What he means by that is you're still going to work.

You're still going to get sweaty.

It's going to be hard, but the goal is to get better at something.

Get better at technique, get better at holding your ribcage when you get tired.

Get, you're getting better at something much like you were to go to play sports.

And you go to practice every day.

You're not thinking you're trying to win that practice.

You're, you're intentionally doing a drill where someone's holding your arm behind you.

Or there's six basketball players against your, you're setting odds against you on purpose.

You know you're not going to win, but you're trying to specifically get better at something.

70% of a basketball practice or whatever is practice related, right?

Great. That leaves you then 20% or so the time where we're going to practice competing.

Okay, so we're going to scrimmage.

We're going to actually try to get the best score possible.

So here, here's our 20 minute test, Chris.

Let's see how you can get the highest amount of mileage.

Whatever the thing is we can be right.

We're going to compete and this is we're going to pace ourself.

We're not going to go as hard as we can.

We're going to try to win, right?

We're going to try to beat the person, the leaderboard, whatever the case may be, right?

We're going to change our technique and our position.

We want to get the highest score in the bench, right?

In terms of a weight up there.

That's 20%. That leaves us 10% of the time where we're going to touch death.

Right. We're going to touch this, which means we might do that same 20 minute workout.

And I want you sprinting step number one.

I know you're going to blow up in three minutes.

I know the point is you're going to get a worse score.

You will do way better if you pace yourself.

But I don't want a good score here.

I want this to I want this to be how horrible can you feel?

Can you put the rock? I saw your your row rack cat and I just got back from cam.

So I'm using this analogy.

Oh, wow. He made you do the thing.

Of course. I beg them. I'm like, come on dude.

We had to reschedule. He's like, oh, we'll just skip it.

I'm like, no. I'll come back up later.

We are going up that mountain.

Yeah. Yeah. Right. Like we're going to put the 70 pound amount of rock on your shoulder.

And we're going to sprint.

And yeah, that means we're going to triple our time.

It's going to take us two and a half hours.

You have to know. But this is today's point, right?

That's 10%. And so mentally, if the athlete and the client knows that, hey, I just need you to get there mentally 10% of the time.

Think of the average person working out four times per week.

Okay. Over the months, that's 16 workouts.

10% means twice. Twice a month.

Can you give me that? Can you give me that max one mile twice this month?

I'm not feeling this week.

Not feeling it today. Okay.

Cool. Cool. 70% is still going to be practice.

70% is still going to be, or 20% is still going to be compete.

We're going to pace twice though.

So only 20, once and twice.

I need you to get there. And now we have that like, okay, you have the breathing room, but then we also have a context of going out.

I don't know the last time I really went, who knows?

Because we have a set schedule.

Yeah. That's nice. I like, I was talking to Mike Izre, tell about fat loss a couple of weeks ago.

And he was saying that he treats his step count across the week.

The same way as he treats his calorie intake across the week.

That if he has one day where he only hits 5K, then tomorrow he may be tries to do 13 and the day after that, he tries to do 13 and then he's like, oh, no, we're back.

We're back to where I was supposed to be.

And yeah, I like the idea of not being sudogmatic with a week, which is just an arbitrary measure in any case, but taking a slightly broader window.

And then within that, it gives you, it allows you to kind of play around with things a bit more.

Yeah. And this is actually a really important thing.

I know you've had Mike on, I don't even probably know.

I feel like I see you guys posting clips from your show three times a week for the last year and a half.

So he must have been on you show 20 times.

He is my biggest fan. I believe that.

I do believe that. Do you even return his calls or texts anymore?

I bet you never. I haven't spoken to him in months actually, not directly.

Yeah, I bet if we look to your phone, there's probably three or four hundred unanswered messages from him to you.

It's the picture messages that are really concerning.

That's really what we should be worried about.

But I'm very much understood.

I'm very worried about that.

Is that productivity, loss in productivity, errors, car crashes, full works.

All of it. Got sick more.

Got sick more. Just kind of checked out that 10 minutes early today and went home because it was a little tired today.

It was the redid my work faster, all those things.

We have a client in my sleep company who is a financial trader.

And he tracks. We have his sleep data track for a long time with his financial trades.

And it is a very statistically significant correlation.

So he keeps re-upping. He keeps re-paying because he's like no matter what I pay you guys, I make more money.

Just like sleeping better.

We're like great. So what's your sleep company?

It's called Absolute Rest.

Okay. Is that sleep coaching?

Is that a product? What is it?

It's both of it. So at the height, we have two things.

Actually, one of them, we just released like a month ago, has more consumer grade version.

But for the first handful of years where it started is this elite program where we come in and we can actually build full sleep labs in people's houses.

So you can get a full clinical grade FDA approved sleep study done every single night in your house or take it with you.

Take it wherever you want.

So we have full, it's all wireless too.

Like you've ever seen people in the sleep clinics and have the wires like all that stuff's gone.

You know, needing those things.

So we can run all that from your house.

But we in addition to that.

Now we've got the highest fidelity understanding of how you sleep.

Right. We're not missing data and making assumptions.

And because that we now want to go, why are you sleeping that way?

And so we're not just stopping and being like, well, your sleep's shitty and people are like, great.

I got a sleep study down.

They told me have that. They like that didn't help at all.

Why are you sleeping that way?

Well, number one, then we're going to start off and look at your environment.

So we have a full environmental scanner that sits next to your bed and is scanning your room at all times for CO2 concentrations.

Humidity, particulates, volatile organics, danderm, mold, pollen, allergens, all those things are being continuously scanned in your room to make sure it's not environmentally related.

We're doing blood work specific to sleep related physiology.

We have psychological evaluation, one of our co-founders is a Harvard psychiatrist of sleep.

And then we have any pathology screened, of course.

And so we have an understanding of exactly why you're sleeping that is all positionally done too.

So if the problem was on your left side or right side or whatever the thing is happening.

So all those data come back to our scientists who are the most published scientists in the world in sleep.

Books that handle the astronauts in the space station, all that.

Think over all those data.

Give you your results back there and then put you on a several month long coaching program where you get to check in and see and answer.

And we fix sleep very successfully because of that.

So we have been doing that for a very long time and then just about a month ago we released what's called sleep lens, which is a fingertip version of our sleep program.

And so now we can do this at about a tenth of the price.

And so we can run a full FDA approved equivalent to being in a sleep lab from your fingertip.

It's not a wearable, it's not a tracker.

You're going to like check your sleep score.

We can medically diagnose sleep disorders on this thing and we can look at hundreds of measures per second as opposed to like one measure per five minutes.

Wow. So sleep is between VO2 max.

I think it's 11, episode 1109 or 1159 was Matthew Walker on Rogan.

And that was the day that I got redpilled about my sleep because it being a clue.

Oh, yeah. Oh, yeah, a good sleeper.

Oh, good sleeper. I was a club promoter for so long and baked into my weekly routine from the age of 18 until the age of 32 or 33 when COVID came along was.

I was awake until at least three or four in the morning running a nightclub.

And the beautiful thing about being a club promoter is that the very final task you have to do is the most cognitively demanding one.

So you have to count the till, make sure all of the money is where you say it is, enter into a spreadsheet.

So you're looking at a beautiful bright screen for a little while, drive home, put it in the office, put it in the safe, make sure that everything's okay.

And then within 20 minutes go, right, okay, brain.

I know that you just did all that mental arithmetic best of luck getting yourself to sleep.

And I did that and that was just life.

That was life for me. You know, those are the times when we'd be driving, we ran events in Manchester, which is about two and a half hours from where we were based.

And I would do that drive every other week for half a decade.

And I'd get back at 5am. There was sometimes where I'd hit rush hour leaving Newcastle going to Manchester at 5pm.

And then I would hit rush hour getting back home the next day, which felt particularly unfair.

But yeah, I think that that was a big turning point for me.

I don't think that I'd really considered sleep.

It sounds so stupid in retrospect.

It makes me sound like a total idiot.

But I just hadn't considered how important sleep was for cognition, for performance, for mood, all of this stuff.

And I think, yeah, between VO2, Max and sleep, that's been probably two of the biggest red pill changes that I've seen in terms of prioritization over the last five years.

Yeah, I mean, we coach major league baseball players.

I coach NBA players. I coach Travis Barker, the drummer for Blink 182.

I was just with Travis last weekend.

So we had a 5k in the morning.

So let's see. We were probably there at 7am getting warmed up and all that stuff.

Travis ran just under 22 minutes for 5k.

It's pretty good, right?

And then... Better than me.

We were in a staple set or a key up form, whatever, a sci-fi stadium.

And for 70,000 people until, I don't know, I left them midnight, I think, something like that.

And then who knows when he got home, got to sleep and all that, right?

So I'm dealing with, he's on tour right now, he's in Salt Lake today.

Like, okay, playing for the 70,000 people.

Be a fucking drummer. And for the 70,000 people on stage.

And then go to bed. Good luck, right?

Absolutely good luck. And he is a maniac with his health.

He's dialed, he runs every day.

He's up super early, but it's the same problem.

Like, by the time we get off stage, get wound down, all that stuff, it's 5 in the morning.

Like, who knows what we're going to do, right?

Not because he's out party, but just because, again, I literally am on stage as a rock star until midnight, and now try to come down and see.

You know, okay. So we deal with those problems, really routinely, as well as our executives that are running companies, different time zones working in all those things.

Like, we have to land, and golfers too, with Liv now.

Man, I coach John Rom, and he's in Liv now.

So he's all over the world time change.

So we deal with this problem a lot.

And funny enough, man, that we have this.

I don't know when this show's going to come out, but just yesterday, episode five of my podcast came out all on sleep enhancement.

And so one of the things you will see really consistently is, yeah, I mean Matthew Walker has done such an amazing job helping people understand that if you don't sleep well, everything in your health goes down, but there's an entirely different side of the equation, which is the performance, the enhancing ability to go from okay sleep to good sleep.

There is a whole bunch of studies that have been done on sleep banking and sleep extension.

So these are people that are already sleeping okay, and they go from good to what I call great sleep.

And you see market and massive improvements in everything from reaction time to three point and free throw shooting accuracy in division one basketball players professional tennis players having 20% reduction in cortisol serving accuracy improving body composition, VO 2 max cyclists rugby players like there's there's lots and lots of data going from I sleep

seven seven and a half hours to I sleep better than that.

It's not just duration right I'm just giving a number.

And then look what happens to physiology.

There's probably 30 plus studies at a Walter Reed.

Then I've been done on looking at things like sleep banking and sleep extension prior to sleep that department so you know you're going this is oftentimes the military, but this is you're going to do training camp you're going to do some situation in which say you're going to be traveling in an athlete meetings and speaking events and you're going to do a seminar.

Okay, great we know that because that cognitive function physical performance is going to go down, but if you can get ahead of sleep before you go the drop will be attenuated so you'll have much less of a reduction in your performance when you know the shit's going to hit the fan.

One way or the other right so before season before going back on on tour.

We're taking a ton of advantage of these things in between sessions so there is a lot you can do and as much as you to access cool nothing has a more ubiquitous benefit to every aspect of anything you care about your body.

Then sleep well. Assume that most of the people listening have been redpilled on most of Matthew Walker's stuff that look I know that I should be aiming to get eight hours a night I know that eight hours of sleep is not derived from eight hours in bed because sleep efficiency is a thing that being consistent cool dark room etc etc you mentioned there's this entire other

world of enhancement. What are what are the big move is that that most people don't know about great I love the way you say that because I feel like every time sleep comes up people tune out because we're like yes cool dark quiet and that's like all true.

What else can we do okay well let's go backwards why don't people sleep well to begin with.

That's actually causing most of your problem so we're going to look at this in different parts situation is one thing honestly it's the variable we probably paid the least amount of attention to really yeah it's fine but like either people sleep you know five hours and it's like hey.

Do you want to spend 10 grand because I can also just tell you go like you have to sleep more like I could do that but there's a problem what's more interesting is the like I'm in bed for eight hours.

Here's the problem starts right you're falling asleep problems I get up a lot it is often things that are benign there are people think benign that are not oh I sleep I snore a ton oh really interesting that's not normal doesn't necessarily mean you have sleep disorder but it's very generally likely that's something bad is happening.

Okay I wake up two or three times to go pee in the night oh that's not normal either like should not be happening that number should be basically zero right that that is I'm just getting old nope nope nope those are not answers either shouldn't be happening we see a lot of I feel terrible all day energies low libido low focus is low brain fog slow I think I have covid related

long code something like okay all possible right sure.

How's your sleep obviously pretty well really take a look at it this happened actually with one of our professional athletes used a wearable will say and had like a 90% score on the wearable consistently we run them through stuff immediately clinically diagnosable sleep disorder.

Like this is not just not a test we get what was the what was the sleep disorder that was missed so obviously by the wearable well wearables can't diagnose any sleep disorders of course but I would I would have I would have guessed that if you have a disorder it would show up somehow in some of those markers no it won't because the vast majority of cheap consumer wearables

are going to be looking at so low resolution that any it's an x-ray so imagine you fell off the mountain today as you're running.

And your knees destroy you got hell of a down they took you down there and I like all man his knees torn up and they will take an x-ray not arch comes back goes no broken bones you're fine.

Like well okay but your mcl's torn ACL's torn is knee caps dislocated.

It's an x-ray it can only look at a few things and it's looking at it at very very low resolution typically wearables are going to take a measurement once every five minutes.

So if you had any event that happened at all how much sleep staging you should be in for any given sort of purpose it would be the equivalent of saying you should do this exact type of training every single day the rest of your life.

Why well because that's a average type of training the average person does well that's fucking on helpful that's about as unhelpful as it could possibly get.

And so that that's not going to provide you any insight into what's going on more importantly than the time you spend let's just throw that away let's say you could accurately measure your sleep stages.

It's not the time you spend in those stages it's the depth in those stages that matter I don't know where any tracker or wearable that can actually measure any of that.

And so if you and I both spent an hour in deep sleep whatever that means your amplitude within that is five times higher than mine you're going to have much more restorative sleep than I.

And this is your classic my scores are okay I'm in the right time but I'm still feeling with arjric I'm still feeling whatever other thing were issue and we see have seen this a ton from TRT clinics.

So people that have gone on testosterone because energy's low you know you film the blanks there fine like not against that at all.

When we come back we're like why did you think you needed testosterone when we take a look at your sleep like if you're tired the first place we should look asleep.

This is pretty obvious right like what's energy intake look like food nutrition and what sleep look like those that that's our mountain right we don't need to think we're in some weird spot.

And so again testosterone fine that's don't want to take us off track that that was not the point but the point is going like whoa we have to really pay attention how sleep actually works.

So when I say like duration like it is what it is I am more looking at things like what is the amplitude within these sleep stages so what's the quality of that what's the consistency of your sleep wake cycles and rhythms what is the actual.

Next day feelings what's your symptomology right how's that actually going and we're going to measure that cognitively so I'm not going to ask you how you feel we're going to measure cognitive speed processing speed reaction time things like that I was going to say what are the tests that you do for that.

Now we have we have we don't do anything without testing for the most part like we're going to track metrics on this is.

This is technology and performance this is our game right so we're not messing around with any of that stuff so we're going to test all those we're going to look at things like respiratory rate right we're going to look at HRV and now since we do this is a tie variability I can differentiate and tell you oh this was a problem of your unfit right so I can give you that example

maybe I can we can very easily triangulate and say alright.

You're resting and I take a look at you and I say alright symptomologies there we're not feeling refreshed we think something's going on all see all right awesome now we look and you don't have any clinical insomnia right we're not having these obvious signs are there but just because you don't have clinical.

Appian or whatever doesn't mean you don't have some clinical so maybe we see a little bit of sub clinical apnea okay well you're kind of a bigger guy body mass tends to go up that tends to start happening.

All right now why having an apnea interesting well apnea could be done for could be anatomical so we're going to actually want to scan up your face and we're going to be able to see is any anatomical things going on it's a naval cavity thing it could be a tongue later issue and so there are tongue believe it or not their tongue strengthening exercises we can do that'll

stop your tongue from flopping back and again flaccid tongue I knew I had a flaccid tongue I mean I didn't want to say it but yeah if it never gets used it's pretty obvious man it's pretty obvious right so we just need to firm you up a little bit is you know turgid nice turgid tongue turgid tongue it could be as simple as that right it could be as simple as position so maybe

the end all of your apnea is happening when you're laying in a right shoulder now all we have to do is to stop laying in a right shoulder and all of a second your sleep changes instantaneously and we've had this I can't even count how many times things like that have happened it could also be things like environmental so one of the things I've talked about a lot in the past

is the fact that when you take a breath and you inhale oxygen you take a breath out you exhale CO2 now in a normal situation that's fine as you're sleeping you're not exhaling very hard so that breath if you're watching the video here is coming just kind of like seeping out of your mouth that stays right in front of your face and forms what's called a CO2 cloud and you take

your neck breath and you re-breathe back in some of that CO2 most people that's not a big deal however if you're highly sensitive to CO2 or if the CO2 concentration is in your room start getting really high why because all your doors and windows are shut because you have a sleeping partner because you have an animal and there's well your kid is in there too more bodies

in a room poor ventilation when that number crosses 900 parts per million you will see consistent research showing poor sleep onset wakeful events next day restfulness next day concentration next day cognitive function all when CO2 level start to rise above 900 so it could be simply that has nothing to do with anything else going on besides the fact that you're

choking yourself on CO2 CO2 levels rising your body that's one of your primary levers that kicks you from autonomic to parasympathetic nervous system this is fight or flight to rest and digest you've been taught me about this test that they do where they get people to take a single breath in from some mask that's got a really high concentration of carbon dioxide

and it's able to reliably bring on a panic attack a single breath is able to reliably there's been many many decades of research in psychiatry that uses CO2 to induce panic that that's like one of the most standard models for anxiety and panic disorder research is inhaling CO2 wow yeah yeah it's been around for a very long time a lower level version of that when you

have poor ventilation and high amounts of CO2 in your room yep or if none of that's happening and you're simply intolerant to CO2 your hypersensitive to it your concentration in your bedroom could be very very low but still kicking off that entire sympathetic cascade because you're overly triggered to your CO2 right so I can see that because I can see your HRV I can see

your heart rate and I can see your oxygenation so I will very quickly be able to be like this is the problem to hell with your tongue exercises to hell with your supplementation and all those other things or whatever in your particular case this is simply about you developing better CO2 tolerance we see this one really routinely the opposite could be the other the case

we see that those things are fine heart rate is actually so the way I can try and get like this is because we can look at HRV we can look at CO2 and we can look at O2 concentration and I can look at your VO2 max now I can identify oh if you're resting hearts really really high but your HRV is also high that means you're nice and down regulated and your respiratory rate is low

you're not over breathing right and then I look at your VO2 max and your VO2 max is shit and oh oh okay you're unfit you're just unfit we have got to that's our problem you're not over breathing it's not an O2 issues on environment it's not a tongue thing you're just unfit to a position where you're having any deviation that small apnea you have that small amount of apnea have rather

is causing such a big effect because you don't have any breathing or the VO2 you need to have just to sleep is just barely below your threshold when you're awake and so slight deviations cause you to choke O2 gets low and now you're having this response or the opposite and the last one I'll give you but we could be super fit very low resting heart rate HRV is high and or respiratory

rate is high you're not down regulated you're exhausted so your sleep onset is really really short you're falling asleep immediately but you wake up often when you wake up you have a hard time going back to sleep and or when you even sleep through the night you still feel very fatigued the next day and when we look respiratory rates over the high you're dumping CO2

you're getting ready to much this causes respiratory alkalosis and I can confirm this by looking at your hydration status because in response to respiratory alkalosis your kidneys will put you into metabolic acidosis which means it's very very hard to retain electrolytes and all of a sudden you're waking up and peeing can a ton often but there's not a lot of volume

in it it's not super clear you're not overly hydrated or consistently seeing signs and symptoms of dehydration in your lab work and your blood and now we know about a being about a bone this is all simply coming down the fact that you're overly sympathetically driven you're over breathing we correct that sleep problems go away wow I love the 360 view of all of this it's

very impressive very impressive and comprehensive okay getting back into sleep enhancements not for noobs sleep enhancements not for noobs yeah so this is where it comes down to going okay we're sleeping okay you're falling asleep fine and you're maybe waking up a couple of times and we'll just call your sleep you know kind of like the way I call your podcast it's

okay it's not great but it's just like it's okay right like it's alright if I have to I'm going to watch it but I'm not going to go out my way so what we're looking at there could be duration could be timing could be consistently could be those things and we're just going to go there and polish it all the way up right and so this is making sure we want to change the rhetoric

here this is not about you getting the most sleep this is not about you having to have a 90 minute routine to get to bed every night I want to actually develop the most resilient sleepers possible that is our goal we always shy away from optimization that's like the most anti science word you could ever develop it like sometimes you just use it we would rather be resilient

what's that mean even when you do have a slightly crummy night or a sub optimal night we're still performing at the highest level possible the next day when we don't have our environment when we're not in the same position you're not in your house today you're out traveling right I won't tell the world where you are right I know the groupies so just never leave you alone

all of all of the women of Bozeman Montana will come with their cows now I'm going to be wait I'm going to be back home by the time this comes out so they can send all of the cows over to Hilton wherever the fuck I am in Bozeman at the moment that's a trick you guys know that right he's still in Bozeman he just try to throw you out the track he's cagey so we want to make you is resilient

if possible right you're in a different environment different bedroom I want to make it such that when you are traveling when you're on the road we still get in there and we still have a great night of sleep or pretty good and what you'll tend to see happen is if you can just keep people out of catastrophe with sleep you're okay you don't have to have these perfect nights

what really gets people is those really big dips and you can't come back out of those holes recovering that sleep that is really really challenging so we just want to make sure it's the same thing we use with with our for example our baseball players the key to having a good year right and winning a side young every time we've been able to do that with somebody it's just

we avoid them giving up ten runs in one and a you just can't have a terrible day you don't have to throw great every single day no horrible days and that's really what we're after is super super resilient that baseline starts to come up just a little bit over three six months it's a complete game changer so what we're doing is we're making sure number one environment

as as as consistent as possible and so we will engineer their bedrooms at home such that it is transportable with minimal effort and the reason that matters is one of the biggest problems people have with sleep on the road is what's called the first night effect first time in a new environment whether you travel all the time or not even if it's an environment you've

been in it's your second home with your vacation home with your parents home a lot of people will struggle with sleep the first night and it's a whole host of things going on but one of the things you're going to avoid that is making sure that environment smells and looks visually and sounds like your house most of those problems go away so what do we do engineer particular

sound in your house that can be transportable you engineer particular smell this can be as simple as you take a little bit of a lavender very subtle lavender send and put it next to your bed at home take that with you on the road you put that thing down you make the visual of the same thing you make the hearing the same thing what are you using a very light noise machine keep

the noise machine 135 decibels by the way above that actually starts hurting sleep so it's very very quiet now the environment is mimicked on the road and it doesn't matter where you go you can avoid not all the problems but you can avoid a lot of them pillow sheets is another way to do it.

pillow sheets is another really common one right take your pillow sheet with you you can't typically take your full eight sleep and you're you know all that stuff with you but if you take your pillow sheet that stuff can go a long way and then lastly keep the same routine so if you shower and then do a B and C do that exact same thing take your same soap with you take your

same smells as much of that you can that is not again completely unbearable that will go a very very long way to that so just that step alone for our NBA guys that are traveling new cities every three to five days that stuff makes a big deal on our corporate people who live on airplanes the same thing like you spend actually more of your life I mean hotels and you do it home

it makes a huge deal that's one small example of how we can make them a little more resilient and just take that baseline and keep it hard I love the idea and I think that you are out ahead of the trend that I'm starting to see a good bit of pushback we spoke about this for a long time yesterday on this stupidly long hike I did yesterday which was the perils of over optimization and kind

of push back against protocol and I'm actually I'm actually a big deal on the same thing and I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going

to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going

to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I am not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going

to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going to say that I'm not going

to say that I'm not going to say that I'm not going to say that I'm not going to say that I can keep going in this example, but this is really, really common with people who are struggling with sleep and they're really trying to work on it.

It's almost like we're working too much on it.

And now you're creating an attisperatory response.

I gave you the attisperatory response and the wake up.

But now this can happen prior to going to bed as well.

Both cases are the same thing.

You've created a physiological pattern that is now compromising either falling asleep or waking asleep.

All based on the result.

This is the schoolwork, the metric.

Okay. This is the anti-layered Hamilton.

This is the fragile. This is you are not resilient.

We should be able to have a great night of sleep regardless.

When we work with our social forces, folks, we have to get sufficient sleep in any situation.

I'm an outdoorsman. Like I love my whole setup.

But when I'm out hunting, there, you need to be able to sleep in the tent at a 45 degree angle and sliding off the mountain all damn night.

Like I just had to do it pretty recently, right?

Raining on all those things.

The goal is to get enough quality sleep in those situations when I don't have the sun is still out.

All that stuff's going on, right?

And so you still have to be able to sleep.

Period. Because you're going to be up in four hours to go chasing out or whatever you're going to do.

Right. So all that stuff's going on.

So going back to our examples, that's two situations in which anticipatory responses ruin falling asleep and or staying asleep.

So in someone that's having that problem.

Just like we do a jaun, actually, jaun did it to himself and he told me afterwards.

But in the other folks that we're coaching, we will often take that score away from them.

Many times I'll say again, can you continue to to wear the thing?

But actually one nice thing about the old days in or is manually on the back end coaches could go turn that off.

So if I was coaching you, I could go turn off your thing.

You don't get to see your score.

Yeah, I mean, we've been talking about this a lot.

George had a self-imposed bout of insomnia and what nutritional product, whatever.

How do I know if it's okay so that there can be benefit there.

Most people on aggregate do better when they pay attention.

So we just do want to recognize some people though will be in the situations like we talked about where it can create a bad physiological pattern or loop.

And one of the ways you can get around this.

Is probably what your friend George did or a version of this and this is extreme.

It is not our first or second or third or fourth or fifth or even tenth stop on the train.

But it is a stop on the train.

There's research behind it and anyone who's dealt with true insomnia personally or has worked with people in this will be very familiar with this and it can be quite effective.

But there is something called sleep restriction training that you can do.

So if you're struggling to fall asleep or stay asleep, then one of the worst things one can do is roommate on that.

So I gave the example of the hours before going to sleep you start already ruminating on the fact that you're not going to fall asleep very quickly.

People have talked Matthew Walker has talked about if you're going to land bed for an hour, get out of it.

Do not set yourself on a pattern up when you get into bed, you close the light saw, you're exhausted.

You feel like you're going to fall asleep immediately and then you get into bed and you lay there.

This happens for many reasons, but one of them is this is a physiological pattern that's been made.

You have to break that pattern.

So one way to do that is you do not get into bed at all until you are ready to absolutely fall asleep.

And if you're there for more than a few minutes, you get out of it and you just do not allow yourself to be in that position.

Think it with the case of superstrict training what one would do is just one example, you could do this a lot of ways, but one example would be you're going to set the alarm for five am.

And you're not going to get into bed until midnight.

Period and no matter what you will get up at five a.m.

and you'll get out of bed and we're going to do that for an entire week.

What's going to happen is yeah, well, you say that remember, you're not jib, you know, anybody who's ever dealt with insomnia.

Except for George, not not really.

They're not sleeping five hours on it anyways.

Right. So for you and I, it's like, I've had kids.

And I've been in many hunting.

I don't want to do it, but this is not the like I'm already sleeping eight and a half hours.

Why would I go do like no dummy.

Of course, don't do that.

Like this is I sleep for a few hours a night.

Anyways, so I don't even sleep for five as it is so great.

Okay. And we're going to get up and those first few nights that week are going to be brutal and you may lay there for your hour.

Like you normally do. And so you may get four and a half hours, you might get four, you might get three and a half hours and you're going to get up.

Well, what will eventually happen is you will start to fall asleep quickly and you will fill in after three or four or five days.

You'll fill in those five hours with a perfect sleep, sleep architecture because your physiology will realize we do not have any options.

There's no room to get up and pee.

It's like down out because it knows five is coming.

It will know. It's a forcing function.

Yes, sir. It's forcing it to happen, right?

Every week you add 15 minutes back.

So next week you get into bed at 1145.

You know what will happen?

You'll fall asleep immediately.

Oh, you have to. Absolutely.

No, you'll still. But that's what the body is going to think.

The body is going to think, oh, wow, we've got, we've got an additional little bit.

We better take advantage of it.

Hell yeah, it's going to go.

We're so damn tired. Get in like immediately, right?

It doesn't always work, but it's honestly quite effective.

You can get 15 minutes back and then you keep backfilling until you can get to your seven or seven and a half or wherever your.

You know, nine and a half wherever your target number is.

So you can keep running on that for a very long time until it is needed.

And it is brutal. You can just do the math there.

That's going to be five, six weeks.

Thank you for this. And you can't nap throughout the day like you can.

That's a bad thing. And so, um, making sure that one often super strict and painting, but the point I'm bringing up there is that really.

Highlights how patterning matters to physiology.

And so going through a 90 minute routine like your friend is nice and sense that it does set up a nice.

Productive positive pattern.

But you don't want to put yourself in a position where you've optimized so much that you've lost all resilience.

And so if you don't have that, you can no longer fall asleep for hours and hours and hours.

Because things are so well, I typically will coach it's the same with counting calories.

Right. Like what? That's an abrupt change.

I will categorize people nutritionally as either cooks or bakers.

Okay. I'm going to tie this back in our second.

What I mean by that is do you know the difference between cooking and baking?

One makes really good donuts.

Good answer. Yes. Which one would make the really good donuts?

Bake. Obviously you don't cook a donut.

Do you? Well, you know it.

Well, it's going wrong.

Okay. It's detail and precision.

The most part, right? If you're baking.

It's not unless you're a really high level chef.

It's not my field. Right.

It is a quarter of a teaspoon and eighth of a tablespoon.

And do you say table spoon or teaspoon?

Ah, fuck it doesn't matter.

Just throw one of them in there like they endlessly.

But he's like, I don't want to make any choices throughout the day.

With this stuff. I want to train and only think about fighting.

Great. Okay. Other athletes I coach like NBA players.

Not I have a single NBA player who wants to be coached like that.

Not one. Like they will be like to help.

Like I get middle fingers and it fire right.

Like it's just like it's got to be concepts and one or two things to pay attention to per month.

And that's it, right? I can name it guys NFL guys some of the apps some are.

You know, whatever. Okay.

You get the point. So with sleep, we want to think of the same thing right and what I brought up calories is okay.

I think it's important regardless whether you're a cook or a baker for your sleep, for your training, for your mental health work, for your breath work, for your nutrition.

You should start by going through a phase as a baker.

You need to weigh in measure all your food for 30 days.

At least once we need to try very specific sleep routine.

We need to I need exact repetitions and video film of your lifting.

How much did you get what I need all of it?

Now I don't have to do it forever, but you really never know what's working.

What's not working. I don't know if you really are calibrated.

Do you really know what a spoonful of peanut butter was where that's the that's the common example.

Up there. I'm same thing.

We got to know how did you sleep feel?

I feel good. No, no, I need more detail.

I need to know exactly what's going on on everything.

And then from there, once we've got calibrated, now we can back off if you want.

I know high level people who still weigh and measure their food 20 years.

And they're not in competing anymore.

It's like, okay, great.

Some people give me 30 days or 14 days.

What's it going to take?

Let me get real data. Let you get real understanding.

And now we can back off and go by feel more.

But you can't just start by going by feel.

Dude, I talk about this all the time.

It's such a... I feel like we're best friends.

We are now. As long as my kids retell can come along as well.

I'm sure that that'll be fine.

No, that's not negotiable.

He's out. It's me or him.

Yeah. Now right now it's you.

It's you. Sorry. Hey, you're not Jewish.

Are you? No, my kids are.

All right. Oh, they they they they're allowed ones every other time.

I need to get rid of my hair.

You know, that's fair. I'll do that.

That's a deal. I say that everybody should go through an obsessive period of personality, time tracking, time blocking, Pomodoro technique, because it is impossible for you to play with the rules of the game if you haven't first learned the rules of the game.

Like what the fuck are you doing here trying to be free flowing with your pick your fucking discipline of choice?

You didn't you don't what are you free flowing with?

That's just not that's just not knowing how to play.

You don't know the rules.

You don't know the physics of the system.

So yeah, I think focus on precision.

And then for some people they stay in precision.

Maybe the people that need a little bit more control.

And then other people that are a little bit more creative, artistic, right brainy type person.

Maybe they sort of they play with it a little bit.

Taking it back to the enhancements for sleep.

I love that idea. I love the idea about recreating the environment as best you can when you're on the road.

That's definitely something that I'm going to consider.

One question on that and then let's get into some stuff that you can do at home.

Earplugs. I've become a huge fan of earplugs since moving to America.

Main reason being that it just seems to be a really loud country.

Even like the wildlife is loud the birds.

At least three times louder than those of the UK.

Everything's bigger in Texas including the volume of the fucking wildlife.

Earplugs versus white noise.

Have you got any concerns around earplugs?

Obviously my thinking being that you can replicate the environment pretty precisely in that it's silence.

Yes, this is personal preference.

So I don't I'm not aware we actually have a paper in review right now on sleep environment.

And I don't know of any data specifically indicating one is better than the other.

The only knocks against white noise.

Is oftentimes too loud as I mentioned earlier 35 decibels is the limit and you actually see see problems when you get above 35.

So don't turn your sleep not noise machine up too loud.

In addition to that there's a whole host of papers coming out on a new technology called pink noise.

And that seems to be much more effective.

I don't know of any pink noise machines that are available commercially yet.

But you want to keep your eye on that as a plausibly better solution than white noise.

We have some folks that use earplugs.

One of my business partners Dan Garner uses them every night at home nonetheless.

I will use them a lot hunting and in other activities camping because you're sleeping next to somebody who snores.

Things like that. But I don't use them ever at home.

So I have no fundamental issue with them as long as they're not causing any pain.

You know things like that.

There's so many different companies making good earplugs at this day.

That's just fine. There's a pair that I got.

I tried 10 pairs from Amazon and settled on one specifically for sleep and they've got little rubber fins on them.

And they're fucking brilliant and they can just go.

There's a pair everywhere in the bag that I try to take on planes in my toiletries bag in my house in my bedside.

I draw it everywhere and yeah, if push comes to shove and the neighbors next door are having a party or some, some something else happens.

It's just boom. Everything.

Yeah. I honestly don't use them at home because I have two little kids.

Security. Yeah. I understand.

I'm relishing in my time where I can be totally like just totally disregard personal safety because it's only me that is the potential culprit.

As soon as the kids come along, yeah, it's that was jealousy out of my mouth.

In case you didn't hear that.

That was just what it is.

All right, let's get back into advanced or moderate like purple belt techniques for sleep enhancement in the home.

Okay. Great. So past all the top level stuff, quite dark.

Be consistent with your timing as another one.

Try to go to bed and wake up around the same time every day plus or minus 30 minutes is what we say.

Relistically 45 minutes is where you're specifically try to keep your wake up time with the consistent.

That's almost always easier sometimes a hard to fall asleep and you're ready to go to sleep.

But it's always easy to wake up at the same time because you can you can engineer that.

So start there now. All that stuff out of the way.

Other things you want to think about are extending sleep throughout the day.

So this could come in one of a couple of forms a nap.

There's a lot of research benefits on refreshment cognitive function reaction time physical force production endurance sport performance all are enhanced with.

Is napping during the day 20 20 to 90 minutes is the typical one and you almost always want to be done with your naps before 4 p.m.

Just a rough guideline depending on how you train like having a coffee too late in the day.

So what happens is throughout the day you build up sleep pressure.

And if that pressure is released too late in the night, you don't have enough time to build up back up.

And that's why we're going to struggle fall asleep.

So I don't nap ever. I can't stand napping.

It doesn't work for me at all.

I like it. And so I will never choose that up.

If I need extended duration, I'm either going to bed earlier.

That's my preference. My wife Natasha prefer to sleep in a little bit later.

I cannot stand sleeping.

I cannot stand it or not.

I'd rather go to bed at 6 p.m.

Like I'm not sleeping and it's never going to happen.

I will never nap either.

What I can do though is this is when a breath work.

A down regulation session is highly effective.

So if you can't nap, don't want to nap.

I just dealt with this with them.

We work with a lot of people who run venture capital and run things like that.

And they're like, you know, we're in Manhattan office.

Like I'm not I'm not fucking taking a 20 minute nap like on Wall Street.

We're like, no, I'm like, okay, cool.

Can we do stuff that looks like you're at your desk?

So this is if you're watching, you're going to see me do this right now.

Right. You can simply be at your desk.

Your eyes can be closed or open and you can close your mouth.

And you can do very structured, very slow breathing.

Right. This could look like meditation.

This could be not meditation.

It could be an SDR or not.

NSDR super easy to do progressive relaxation techniques.

So if I'm sitting at my desk, my eyes are open.

My mouth is closed. And I'm progressively squeezing the tip of my toes and relaxing it.

I could have earphones in going through an actual script.

I'm going to walk it from my toes to my ankles to my knees all the way up and down my head and back down.

No one even knows you're not working.

Those things are not the same as sleep, but they are somewhat equivalent.

You can get sleep like responses, phenomenally from stuff like that.

And it can be seven minutes long.

20 is better, but I'll take what's your favorite.

What's your favorite NSDR or rejuvenation practices?

Is there a YouTube video that you keep coming back to?

Is there an app that you like to follow?

So we use, yeah, that's a great question.

We use hand-followed different ones.

So we will use Andrews got a few scripts out now.

That that will use specifically where he's doing NSDR.

Andrew, we're going to house those.

I will use Sam Harris as an app called waking up.

We use that a lot. A ton of our people will do that.

And you can just go through any number of things there.

There's another organization, a company I've been a part of since the very beginning called expt.

expt has an app that was founded by Brian McKenzie and layered Hamilton and Gabby Reese.

They have a ton of protocols.

Some of the protocols are very yoga e sort of, you know, that feel.

And then some of them are from actual Navy seals are people deep in the military.

So depending on which type of just voice or cadence or whatever makes you feel more than the thing.

And so I will pull that thing out pretty consistently.

And they have a bunch of them.

They have four minute ones.

They have 45 minute long ones.

Those ones are really common.

I personally don't use any of those very often.

I will always do my own thing.

I'm always going to lay down for that for the most part either going to be closed.

And I'm just going to do basic stuff.

Right. So like that's for me that is very much as simple as just regulating in.

And back out. And I try is it's kind of my version of transnational meditation.

Or not actually focusing on my breath per se, but all I'm paying attention to is breathing.

And I don't care what the cadence is.

I don't actually count because I don't want to be actively engaged in that.

I'm just worrying about chilling and chilling and any thought that goes in my head.

I push out. I just want to be neutral.

I don't want anything going on.

So it's kind of like the opposite of focusing on breath.

It's the focus on nothing.

If my mind drifts, it drifts, it's fine, but then we just come right back to.

This is your citizen's time.

If I really not able to do that, which is very often, I'm going to do that outside.

So what I'm going to that means is I'm going to walk and I'm not going to have headphones.

I'm not going to listen to podcasts.

I'm not going to listen to music.

My mouth is going to be closed.

I'll probably take in the dogs and we're going to walk.

I don't know where I'm going or how long I'm doing.

I'm doing and I'm doing the same thing mouth is closed, praying through my nose, and I'm very much intentionally not working.

That little bit of rouse reduction is insanely powerful for me personally.

I can't speak to anybody else, but for me, given the fact that I have, I don't think I have any more work than anybody else has to do.

But I just have it in so many different areas.

I like oftentimes feel like I just can't ever get out of it.

And so I just need some time where I can just be like, you're not doing anything.

You're not doing research.

You're not doing coaching.

You're not worrying about your companies.

Nothing right now. And that can be seven minutes, six minutes.

Can be one lap around the block.

But that is given that you're also trying to get sleep, you're trying to get your step count in throughout the day.

You're stacking that on top of it.

You're getting a little bit of sunlight, you're locomoting, you're moving your eyes from left to right.

Your ocular focus is being changed.

Yeah, yeah, yeah, yeah, passive gaze, whatever it's called.

All about stuff is like hearing, everything, everything, everything.

Yeah, so like neurologically, I don't even count that to my step count stuff.

I'm simply doing it as a mental reset and try, like I'll notice too when I'm.

My my restaurant race starts getting pretty high when I'm working.

It's like, what are you doing running a marathon or or writing a paper?

What is it email apnea that people get?

Yeah, for sure, right? Like mouth drops, chins open like punch forward and you're just going nuts.

And so then turn, I'll try to just go boom, go out there.

You've mentioned a couple of times I, I had it in my head.

I remember I definitely didn't make it up.

I definitely heard it from someone that sleep banking basically wasn't a thing.

Has this changed? Was there a camp of people that was saying that sleep banking wasn't a thing?

Have I totally fucking hallucinate this?

I'm actually really glad you brought this up because this wasn't this is the fact that the sun rises at.

Oh, it starts to get lighted about 4 a.m.

And it's your birds wielding megaphones, but I was a lot of come up.

I was in the tea times last year hunting elk and the first night before I went to bed.

One of the guys out there was like, I just so you know.

Well, I was in visitors tonight.

I was like, oh, okay. And it would have been two, three in the morning and just bang, bang, bang on the tents.

And there was a moose that was coming through camp every night.

Just smash your hands. Just wrecking everyone.

Yeah, it's done. His name is fine.

So I have a friend who's been on the show a lot.

He got called you. He has.

You will may know the name for this medical issue.

If he is woken suddenly during the night, he makes a gel, makes a loud, yelping noise.

And it's quite common apparently he's the perfect avatar for the person who deals with this.

So it's a male in his sort of around about 30 in his early 30s.

No previous history of psychiatric disorders.

And so this has happened a number of times.

It's happened when he went to go and see George in Dubai.

And he heard George, George's first thought when he heard this yelp was, I hope that that girl is okay.

That was his first, first instinct.

We went to a bachelor party in the UK a couple of years ago.

Classic British bachelor party where we're sharing twin rooms of single beds.

So I'm like, right, okay, whatever.

Like, you know, I'm in it.

We're doing it. And we've been out for dinner and we've had a couple of beers and we went go.

He won't have the classic sort of stag-do thing is.

And it's three in the morning.

I roll over and rip one of the biggest farts that I've ever ripped.

That wakes him up. So what you hear is, whoo from him in bed next to me.

What you fucking killed me.

But yeah, the number of different sleep maladies that you can have from mooses to birds wielding megaphones to a friend that makes a shrieking noise when he's woken suddenly.

There's lots of ways that you can be disrupted.

Yeah, yeah. That's correct.

Thankfully, the moose never banged on my that trip, but no, I get it.

What was your point? What were we talking about?

You would say that you had you had limited sleep last night and you're talking about banking.

That's what it was. Okay, great.

So you you you're not slept for five hours last night.

Just because we didn't get our eight if that's the number.

Does not mean we are now going to be in sleep that the rest of our lives.

Right, sir, some chose to add naps, but you extended sleep and most of the research will do that.

They'll say, however you want, try to ask, you know, up to 90 minutes, some added 10 minutes, some added two hours.

Right. So not everyone's going to get 90 extra minutes, but you're going to get some on there.

Now, those tend to be optimization strategies.

It is very hard to sleep 10 hours a night without a sleep disorder for forever.

Right. And it's so certainly many can argue it's not necessary.

It's definitely not necessary to do that.

Most of the research on high performing high energy expenditure athletes will indicate nine plus hours per night is generally the what we go after.

There is not a perfect correlation between caloric expenditure and sleep needs.

But there is some relationship.

Jeffrey Dermas done a ton of stuff in this.

He was the sleep scientist from Atlanta Falcons and the TSA and things like that.

And he's got a good data on this.

And again, it's not a perfect relationship between caloric expenditure.

But there is a relationship.

People that are in sports or activity levels that burn way more calories will perform better when they generally cross nine plus hours of sleep.

If you're fairly sedentary, but you work out pretty hard, you don't probably need nine hours, right?

What we're thinking about folks are training twice a day or running a hundred miles per week.

It's some other activities with large large amounts of chloric expenditure.

So that is extending sleep.

The banking one, as I mentioned, I know of again, of at least 30 studies or more on this where you lead prior to training camp prior to preseason trainings prior to especially the military.

Ponds and tons of work in the military where we make sure that we are getting a maximum amount of sleep for the week to month prior to known sleep deprivation.

And you see those problems that happen when the sleep deprivation comes on.

Those are attenuated. So I just don't know how much more research one needs to say like that's a real thing.

You're shooting accuracy in terms of firearm shooting, neurological control, mental cognition decision making memory recall.

It just holds on that when you go through those known periods of sleep deprivation.

So we have a lot of athletes and a lot of coaches and scientists will have their athletes in the preseason.

Try to bank right because much sleep as you can so that at least we're not going into our season and sleep that.

Yeah, that's the biggest thing about it.

So interesting. I did a tour last year and I wish that I'd been readpilled on sleep banking beforehand because I was wrecked for a full month.

Is there anything else that we haven't talked about from a purple belt sleep enhancement perspective that are other big movers?

Yeah, nutrition is a really big one.

Okay, there's a lot of focus and conversation on supplementation for sleep and that's fine, but nutrition should be paid attention to far before that.

So the timing and type will have a huge determine upon the quality of your sleep and you can run a lot of self testing on this right.

So here's what I mean. The classic thing will say is he generally don't want to have a large meal in the two to three hours prior to going to sleep.

That's mostly true, but it's also not always true.

And so you can test that.

Some people will respond eating before bed much better generally never going to be a big meal.

That's going to lead to digestive issues, but blood sugar regulation is a really big key to groginess.

The sleep inertia to what you feel that next morning when you wake up, you're like, man, I'm like, I feel like a truck hit me that kind of thing.

The first portion that is determined by blood glucose.

And so if you're waking up with very low blood glucose, then hey, like nutrition is our play here, almost surely unless we got to see to sort of some guy.

So you want to take it with that.

There's lots of different things.

I mean, go all the way back.

I think I'm pretty sure I don't can guarantee you, but I'm pretty sure Tim Ferris wrote about this in four hour body.

15 years ago, whatever, right.

Having an apple before bed, I think some sort of slow releasing glycemic index carbohydrate can really stabilize glucose goes any nailed it.

He was dead on man. Like those things can be really, really helpful.

Last thing I'll say about this is carbohydrates.

So one way to really help people sleep at night is a nice amount of carbohydrate in their last feeding.

And a lot of dogma over the years about don't have carbs at night because of fat and like all this other stupid shit.

And hopefully the door is closed on that because we have thank you, Mike, or must be in all the folks have done all the research and that's it's like not happening at all.

As long as calories and all that is equated for.

But having a nice bowl of carbohydrates, prepared to bed is really, really helpful.

Recently, not recently actually been a while now, but we had a client a couple of years ago.

Who was struggling with a handful of things sleep, sleep, sleep was falling asleep, fine, shooting awake at two, three in the morning.

Right. Just like, boom, could this was happening.

And the guy's pretty dull has a lot of resources in this space.

Couldn't get a figure out.

All right. So we start taking a look, we pull up his blood work.

Clear, clear thing happens here.

And so is low. Okay, interesting.

Sex hormone binding, glaby lens way up.

There is a known inverse relationship between those two.

And so is low. S HBG is going to go up because sex hormone binding, glaby lens up testosterone is down.

Okay, so for each testosterone is down.

All right. So it's another classic like in mid fifties kind of guy or early fifties.

Um, high runner, very successful dude, financially, and it's like, okay, maybe it's time for me to do testosterone fine.

If you want to choose that, but I know your answer, I know why you're shooting away.

That was going on. Okay, we start looking at melatonin is our tone and we start looking at B vitamin status.

We see all these things and we see classic sign of insufficient carbohydrate.

Let me guess. And I can tell him you're probably trying to keep it on 150 grams of carbs per day.

Yep, 100% pretty active dude to not insane, but pretty active.

I'm like, great. What you need is another 75 grams of carbohydrate at dinner.

Like what all we did was that insulin went back up sex hormone, buying glabin went back down testosterone went right back up slept completely through the night instantaneously basically always.

And guess what happens to serotonin melatonin?

They go right back in normal cortisol curve is perfect waking up, grogginus out of the way.

Problem solved by just what would you what would you say to people who maybe like the idea of a little bit of carbs before they go to bed or or in that window.

What are some of your favorite sources that people can eat for digestion so they're not in too much discomfort when they get horizontal and timing before bed.

Yep, Timoring tinker with it.

If you need three hours, three hours fine.

If two hours is fine, if an hour is fine, whatever it is start at three and work your way back if you have to.

Now we end up dealing with a lot of people who three hours is not an option because they're training twice a day or again, they're playing a game at night and then it's like, okay, great.

Game got over 10 30 and now you want me to have dinner when and then go to bed when so then I'll have dinner at 11 30 and I guess I'll stay up to 230 just because my three.

I'm not going to happen right.

So we don't always have that but take a look started three work you way back if you like.

You can also then try a very small snack right before bed and by right before bed that could be 45 minutes before bed right whatever it is to you.

I will eat pretty much like right before bed a lot and I'm just fine out of it but not everyone is really going so timing wise three hours is a fine starting place, adjust as needed and see what works for you in terms of amount almost always if you're having some sort of starch rice potato.

Whatever sits well with you cano on it being so wealthy great like what what are the natural more star cheese fruit is fine there's a actually there's a lot of research on kiwis kiwis are very effective for helping people to sleep.

So that's another great way to to fruit to try this could be your before bed snack kiwi could be part of your dinner.

You could try it that way so don't work don't be scared about fruits within our fruits in the evenings we will do that in fact if we're trying to manage carbohydrates often times will restrict them during the day or in the morning and put more night better recovery better sleep feeling better and you feel just to find that next day.

So those would be the types as well as the timing that I would start people.

Fuck yeah Andy Galpin ladies and gentlemen dude I'm a I've been oh yeah absolutely headshot today I love it I had 10 things I wanted to talk about when we spoke about VO 2 max and sleep for 2 and a bit hours and I couldn't be happier.

Dude you're great you're really really fantastic I can see why robin and you pushed you to get cracking because I think it's a much needed.

Rebalancing to some of the sort of in the weeds deep stuff and I think I think you're fucking great so why can people go to keep up to date with all of your things.

Do you want to check out your stuff why should they head on the internet yeah obviously the podcast is the best place for form with doctor Andy Galpin is the name of that and like I said only 10 episodes there so that season one.

Should we get through it all on and maybe if those guys can talk me back in the season to next year will come back.

For another round but that is up and live on all your podcast places and you to as well and then on Twitter and Instagram of doctor Andy Galpin or the easiest place to find access to that I pretty much use those for science communication exclusively so that's where we'll put out all of our stuff and you can.

Go from there to find all the links to absolute rest and our blood work company vitality and our coaching programs rapid and all those things are pretty easy to find so so we got it all.

Alia do what a good first little for a into becoming best friends yeah man appreciate we're gonna get some connect afterwards you will make sure that sleep is getting truly dialed into you because I'm not fully convinced you're there.

Okay all right all right dude thank you so much for it.

Alright man good connect.

[앤디 갤핀 박사: 건강과 수면 최적화를 위한 과학적 접근]-[#822 - Dr Andy Galpin - The New Science Of Heart Health, VO2 Max & Sleep Hacking]

📋 Summary

건강과 수면의 과학: 앤디 갤핀 박사와의 대화

1. 건강의 핵심 지표: 무엇을 측정해야 하는가?

2. VO2 max 향상을 위한 훈련 프로토콜

3. 수면 최적화와 회복의 과학

4. 실전 전략: 수면 개선을 위한 '퍼플 벨트' 기술

🎯Key Sentences

📝Key Phrases

📖 Transcript