Young and Profiting with Hala Taha - Dr. Andy Galpin: Fitness Lies Exposed! The No-BS Guide to Fixing Your Health & Performance | Health | E400

Episode Date: May 25, 2026

Health advice is everywhere, but Dr. Andy Galpin has seen high performers chase trends while missing the real problems holding them back. Instead of fixing poor sleep, low energy, and chronic stress, they keep adding routines that don’t move the needle. In this episode, Dr. Andy breaks down why most health advice fails, busts common fitness and wellness myths, and reveals how to identify the “performance anchors” slowing you down. He also shares how entrepreneurs can build a simple, sustainable system for energy, recovery, and long-term performance. In this episode, Hala and Dr. Andy will discuss:  (00:00) Introduction (03:27) The Truth About Fitness and Performance (08:09) Identifying Hidden Performance Anchors (15:21) Finding What Blocks Your Goals (22:06) How Sleep Impacts Your Performance (33:55) Debunking Viral Fitness Trends (46:35) Balancing Cardio, Intensity, and Recovery (58:37) Down-Regulation for Better Sleep (01:16:55) Staying Athletic at Any Age (01:21:00) Are Peptides Dangerous? Dr. Andy Galpin is a renowned human performance scientist who works with elite and world-champion athletes across the NFL, NBA, MLB, UFC, and Olympic sports. He is also a professor and serves as the Executive Director of the Human Performance Center at Parker University. Through his podcast, Perform with Dr. Andy Galpin, he shares science-backed tools for improving physical and mental performance.  Sponsored By: Huel - Get over $50 in savings with the Discovery Bundle from Huel. Use my exclusive code YAP15 for 15% off at huel.com/yap15. Indeed - Get a $75 sponsored job credit to boost your job's visibility at Indeed.com/profiting Shopify - Start your $1/month trial at Shopify.com/profiting. Quo - Run your business communications the smart way. Try Quo for free, plus get 20% off your first 6 months when you go to quo.com/profiting Fabric - Protect your family with term life insurance from Fabric by Gerber Life. Apply today in just minutes at meetfabric.com/profiting  ZocDoc - Stop putting off those doctors’ appointments. Find and instantly book a doctor you love today at Zocdoc.com/PROFITING  Blinkist - Turn the world’s best nonfiction books into quick 15-minute reads or listens. Grab your free trial plus an exclusive 30% discount at blinkist.com/profiting   Remitly - Transfer money internationally across 100+ currencies with no hidden fees. Download the Remitly app or visit remitly.com to get started. Use code BUSINESS to get a $100 bonus after you send $300 or more. New customers only. Prolon - Reset and rejuvenate your body with Prolon’s five-day plant-based fasting mimicking program. Go to ProlonLife.com/PROFITING for 15% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program. Resources Mentioned: Dr. Andy’s Website: andygalpin.com  Dr. Andy’s Twitter: x.com/DrAndyGalpin  Dr. Andy’s YouTube: youtube.com/@drandygalpin  Dr. Andy’s Instagram: instagram.com/drandygalpin   Dr. Andy’s Podcast, Perform with Dr. Andy Galpin: bit.ly/PWDAG-apple  Active Deals - youngandprofiting.com/deals  Key YAP Links Reviews - ratethispodcast.com/yap YouTube - youtube.com/c/YoungandProfiting Newsletter - youngandprofiting.co/newsletter  LinkedIn - linkedin.com/in/htaha/ Instagram - instagram.com/yapwithhala/ Social + Podcast Services: yapmedia.com Transcripts - youngandprofiting.com/episodes-new  Entrepreneurship, Entrepreneurship Podcast, Business, Business Podcast, Self Improvement, Self-Improvement, Personal Development, Starting a Business, Strategy, Investing, Sales, Selling, Psychology, Productivity, Entrepreneurs, AI, Artificial Intelligence, Technology, Marketing, Negotiation, Money, Finance, Side Hustle, Startup, Mental Health, Career, Leadership, Mindset, Health, Growth Mindset, Biohacking, Motivation, Manifestation, Brain Health, Life Balance, Self-Healing, Positivity, Happiness, Diet Learn more about your ad choices. Visit megaphone.fm/adchoices

Today's episode is sponsored in part by Shopify Quo, Indeed, Fabric, and ZocDak. Shopify is the global commerce platform that helps you grow your business. Start your $1 per month trial at Shopify.com slash profiting. Quo is an AI-powered phone system that brings your calls, texts, and contacts together in one place. Try Quo for free, plus get 20% off your first six months when you go to Quo.com slash profiting. Indeed helps you attract interview and hire talent all in one place. Get a $75-sponsored job credit to boost your job's visibility at Indy.com slash podcast. Protect your family with term life insurance from Fabric by Gerber Life.

Apply today in just minutes at meetfabric.com slash profiting. Zocdoc is a free app and website that helps you find and book high quality in network doctors. Go to Zocdoc.com. To book a doctor today. As always, you can find all of our incredible deals in the show notes or at young and profiting.com slash deals. You want to take your testosterone? Go ahead and sleep poorly.

Go ahead. And then blame it on mycoplastics or whatever the heck you want, but nothing will drive this boat more than chronic sleep deprivation, especially with a chronic sleep disorder. That hasn't got your attention yet. I'll keep going. Young improfitors, today we're joined by Dr. Andy Galpin, a human performance scientist, tenured professor,

and coach to elite athletes, CEOs, and high achievers. If you're in your mid-20s to 50s to feel, 50s and you do shift work and you snore a ton at night is a very, very strong chance that that's a big contributor to your ED. Your physiology's greatest asset is pattern recognition. Your body is running signals all day trying to figure out what do you want me to do. It's kind of like your executive assistant. I think people don't realize some of the peptides that they're buying online are like for animals. I know several people, major, major names that you would all know. Some of them are really big promoters of this stuff. and they were knock on death's door because of it. And those stories aren't public.

When you are working with a CEO or a founder, what are some of the first things that you do to kind of like map out their performance plan? We need to run an analysis of everything that goes on or in your body and then everything that comes out of your body. Founders, executives, entrepreneurs, they don't have time. So what we need is accuracy. And that choice we make is built on what we call a performance anchor.

Anchors are constraints. They're things that slow you down and things that add wear and tear. So give us some examples of like the top three anchors that you see that entrepreneurs specifically face. The biggest one is... Yeah, fam, we talk a lot about high performance in business. But today we're talking about the body that has to sustain it. Because let's be real. Most entrepreneurs obsess over their business strategy, but totally wing it on their health strategy.

Today we're joined by Dr. Andy Galpin, a human performance scientist, tenured professor, and coach to elite athletes, CEOs, and high athletes. achievers. Andy has spent 20 years studying what it really takes to look, feel, and perform at your very best. In this episode, Andy breaks down why there's no one-size-fits-all formula for fitness, how to identify the hidden performance anchors draining your energy, sleep, and focus, and how entrepreneurs can build a realistic health system that actually supports their ambition. Andy, welcome to Young and Profiting Podcast. It's great to be here.

I'm excited for this conversation. I feel like, everybody's into fitness these days, but there's so much on the internet to kind of decipher through, and it's so hard to figure out what we're supposed to do. And you are really like the expert for the experts in this field. So really excited to talk to you about this. So why don't we just jump right in? What is one thing on the internet right now, and related to like fitness that you wish you could just like erase and just like remove from the internet? Oh, geez. What a question to get started? What we want to be careful of before we answer that is,

I don't like to kill motivation with information. And that's an important theme to start up because there are so many ways you can go about your health, your fitness, your wellness, nutrition, exercise, mental health, all those things. I do worry that because we like to sensationalize things, that someone gets really excited, they try something, it's their first health practice,

and then all of a sudden something hits them on internet, and then they feel deflated, demotivated, and it's so confusing. So overall, my initial answer to that is, if you're doing something that is generally good, keep doing it. Let's not worry about it. There are levels of detail we can get to. There's more effective and more efficient ways and so forth. But the basic practices of health and human performance are really fairly consistent.

And so I think my answer to your question would be, the myth I want to die is the fact that any, individual person, there's some magic recipe. And there's some one thing that's going to cure all their problems, or there's one thing if they're doing it wrong, they'll get nothing right. We hear this stuff, and this is generally how social media presentation works, it's like, you're doing this all wrong. That's rarely true.

Or, you know, if you're over 40 in male, you can't do this. Almost all those things are complete nonsense. They're not evidence-based. They're not practical. they don't work in the real world, which is where I operate. They don't matter. So globally, it's that type of sensationalism and that type of antithetic response that we have these hard cut, won't work at all,

absolutely have to do's because of, you know, you kind of mentioned it, but I'll just say it myself, I coach the best highest performers in the world. And men, women, young, old, all those things. So I can just tell you flat out. It's not true. And that's not how people get, become their best. and that's just not really the case. Well, I can't wait to figure out how people can become their best

and kind of distill all this wisdom from you. But first, something that I've heard you say that I think is just really interesting is that you say that everyone's an athlete. And I've got entrepreneurs tuning in and they might work out. And a lot of entrepreneurs want to be fit because they're just high achievers in all aspects of life.

But they're probably not thinking of themselves as athletes. So why do you say that? Awesome. Thank you for that's one of my core sayings and beliefs. There is an athlete in all of us. And when I say that, why I don't mean anything related to sports. I don't care if you ever play a sport or ever do.

That's not what I'm talking about. What I'm referring to is the fact that every one of us has some desire in three core elements. Look, feel, and perform. All of us want to look a certain way or don't want to look a certain way. I don't care. I'm not judging value on none at all. some of us care more about aesthetics,

some of us care less, but none of us care is zero. So there's some element of how we look that matters to us. There's some element of how you feel. This is, are you in pain? Do you have a lot of energy? Do you feel like you can go and do whatever you want, or you feel restricted?

There's physiological feeling, there's psychological feeling, but there's some aspect that. And then the third is actual performance. How do you actually execute? Do you make good decisions? Do you run fast? like what are you actually executing and getting across the finish line

and continue to pull examples here that are not just physical. So I haven't said this yet directly, but this includes cognition, this includes memory, this includes emotional control, leadership. These are the type of things when we're looking at full, complete packages that we're caring about. So when I say everyone is an athlete,

what I'm saying is you all have a physical, psychophysiological presence you want to have, and you want to be able to compete. and that just may be with yourself, and I have nothing to do with kicking a ball or putting a score on a scoreboard, but you want your body to be able to do what you want, when you want,

and to suffer minimal consequences for that action. If that's not athlete, if that's not being able to be show up or present perform, I don't know what it is. When you are working with a CEO or a founder, what are some of the first things that you do to kind of like map out their performance plan? Like what are the things that you're evaluating

and what are some of the common patterns or challenges that you see a lot of like CEOs and founders face? Right, we've done this a ton. This is a big part of my life over the last number of years. I'll give you the philosophical approach and then I'm happy to give you any individual specific test or example that you would like in as much detail as you would care to have.

But philosophically, our approach is we need to run an analysis of everything that goes on or in your body, how all that is metabolized, processed, and handled, and then everything that comes out of your body. And by coming out of your body, I'm talking about everything from your sweat, urine, saliva, stool, to your physical performance, right? That's an expression of coming out of your body,

to your happiness, again, to your IQ, your word recall, your energy throughout the day, all those things. And so we will spend a good chunk of time using research-grade analysis tools and technologies to cover all of that. Then what that allows us to do is to come back and follow up with high precision, super specific follow-up testing.

And that way we don't have any false positives or negatives or flags or anything like that. We can then construct individual plans that are high precision and simple. And so our philosophy is a lot of data so we know the full package, nothing's being missed, and then we can make really smart informed choices

that are realistic. founders, executives, entrepreneurs, they don't have time to be like a 32-year-old in Escondido with no kids, right? We're just like, okay, you have a three-hour morning routine. I got it. You're going to do this. Those are not things that land with executives and founders.

And so what we need is accuracy and we need precision. And that choice we make is built on what we call a performance anchor. So whatever is anchoring your performance the most, we're going to make sure we have high precision solutions for that, that are effective for you and your physiology and lifestyle, not just random ones that should be applied if you have X symptom or Y test result. That allows us to make the plans realistic

and super effective because they are based on your unique physiology, but they're within the constraints of your travel and schedule and so forth. So philosophically, that's what we do. And when you say anchors for your performance, can you give us some example? I'm assuming this means like what matters, most to them in terms of their performance?

Anchors are constraints. Oh, okay. They're things that slow you down and things that add wear and tear. So the anchor could be something like you've got a micronutrient imbalance or insufficiency. Could be a lifestyle behavior and habit.

It could be the time of day you're doing certain work tasks. It could be your training program. It could be your circadian rhythm. It could be something in your physical environment, air water, air quality, nutrition, it could be anything. The anchor, though, is the thing that's causing unnecessary and excessive physiological stress. This isn't just necessarily like, oh, I feel stress today, but it's burning energy.

It's slowing down productivity. It's costing additional resources above and beyond what is returning in terms of investment. That gives us precision. We go target that thing. And then for the most part, we can back away a little bit because physiology works as a mosaic. It's not individual systems. So when you relieve major stressors or anchors like that, then you can kind of back away pretty good. The rest of physiology tends to take care of itself.

So give us some examples of like the top three anchors that you see that entrepreneurs specifically face. The biggest ones we will categorically see from a complaint perspective or symptomology is something like this. Either you're one of two people. One, you feel great, good. You just want to make sure you're optimizing and you're ahead of things. Or you're executing, but you're doing it through sheer wheel,

through will, grit, fortitude. Something sucks. Energy is way low. You're just working through the whole thing. So in the second case, that's more interesting because we can give a tangible examples. We tend to see things a lot

like energy is one of our largest ones. Either I struggle with sleep, can't get asleep. If I do, my mind is racing, wake, up at 2 in the morning all the time for no reason, can't get back to bed. Energy is not where I want it to be. Therefore, either I don't have enough energy throughout the day

or I have to use excessive exogenous stimulants, nicotine, so on and so forth, things like that. I also then have the, I'm overwhelmed. I'm into health. Maybe I'm into it. Maybe I'm not, but I know that this will make me more effective. I believe the data. But I'm overwhelmed with the information.

There's red light, there's PMF, there's nutrition, there's this so much. many things and I don't want to be a professional health guy. So can you help me distill what matters for me and my point? So those are the most common reasons people will come to our coaching practice. And what we'll see out of that is a combination of things. I've mentioned one, but small imbalances, insufficiencies, excesses, and nutrient intake, caloric intake, practices. Obviously, there's a combination of limited or no physical activity. to way too much, the wrong type, at the wrong time of day.

Schedule isn't aligning with your circadian rhythm. This can look like things like some days I feel great and some days I feel like shit and I can't get my rhythm and figure out why. We see a lot of travel complaints, right? Hey, I got to be on the road all the time and I need a system because I have to just be able to execute sleep

and productivity. We see a lot of, of course, in the men, a heavy amount of low testosterone or similar things. And there's lots of stuff that go into it. Testosterone is honestly typically overused. But things in that cascade, a thyroid is really common and so far.

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

Something like that is just off all the time. And I've done A, B, and C. And I can't get this thing figured out. So those would be categorically some of the more common ones outside of, maybe I guess another big one is I mentioned, and several times not cognitive ones. Yeah. I'm just not as sharp as I used to be, I feel like I can't remember stuff as often and I'm not as articulate and take, or it takes me longer than it should be. I don't really know why. Nothing has changed. Things like that. So I go any direction for those are some of the more common ones. Yeah. And this kind of reminds me of what we were talking about earlier in the conversation where on the internet they try to like make everything a one size fits all. But first you got to figure out

like what are your actual problems and what are your goals? Because everybody kind of has different goals. So can you explain to us why we need to be like really specific about knowing what we want to achieve to begin with? The concept of Defender. And if I gave you a business example and I approached business as, you know, someone who owns five companies, but I don't consider myself an entrepreneur of any kind. And if I walk you through some of our business plans, you might look at me and be like, you're a child. Like this is laughably bad. And then I would the same for you with your health approach. And the reason is the answer is typically really simple and right in front of your face, but you're just really kind of addressing it like a bit of an

amateur. That's really common. So the defender's approach is the analogy I like to use. You're trying to score a goal. Imagine you're playing soccer. Something is defending you from that goal. You are obsessed with the goal. I need to be obsessed with the defender. That's the fundamental difference. So your goal is fat loss. You want to get leaner. Great. You're locked in on fat loss. I'm locked in on why aren't you already as lean as you want to be. What is defending that? And people just assume I need to lose fat, therefore I have to go on a diet. That's like me saying, I want to make more money, therefore I need to sell more things. Like, well, okay, so sometimes, but there's all this other things going on in business that can make you more money. And it's a, it's

And so hopefully that analogy lands pretty quick. That's hopefully what we're after. And so categorically, it is hyper-focused on the goal but not identifying the true defender. I'll give you some examples since fat loss is right there. There is a tremendous amount of literature on the role of sleep in fat loss. In fact, there's been a number of studies that have been done

where they'll give people the exact same calorie count and put them on different sleep totals. And one study in particular I'm thinking of was eight hours of sleep in exchange for 5.5 hours of sleep. And you'll see several pounds of fat loss accumulate differently when your sleep is restricted. So you're over here thinking, like, I got to go on this diet and I'm kind of my calories, I'm starving myself, blah, blah, blah, blah, that's my goal.

But then I'm looking over this and going, yo, if your sleep is continually trash, I can walk you through the entire neurophysiological cascade that's happening here. That's making weight loss either incredibly difficult, physiologically or behaviorally. We know there's excellent research showing that when you sleep poor, your drive for energy internally is higher and it makes sense.

You're sensing signals, no, you're in a low energy state. So it's driving you to seek more energy. You will overconsume more food and there's these things in your body called leptin and groin that regulate both how full you feel and the opposite of how hunger you are.

Those things get inverted. when you sleep poorly. So you don't feel this full and you feel hungry. You're also going to seek more calorie-dense foods. So instead of choosing something that's half the calories,

you're going to want to defer to the thing that has more calories, your body will know these things. In addition to the fact that you're probably going to be less physically active because you're fatigued, you're more likely to be like,

I can't get it in today. You're going to be less productive and more anxiety behind. You can just see. I could spend a whole podcast on this point. So we have an actual behavioral element and we have a true physiological response.

And so the classic examples, kind of giving you a tangible one from the question a few moments ago, is you're looking at fat loss, and I'm looking at this and going, this is the sleep problem. All we have to do here is make a moderate improvement in your sleep, and the fat loss will come. And I could do that from a hundred angles,

but sleep is by far the biggest lover that we've seen as an effective tool for entrepreneurs and executives without question. And we don't need to be perfect or optimized by any stretch, but you can get the, you know, zone two training, you can do all the things you want,

but nothing will move the needle more than small improvements in sleep. Yeah, fam, raise your hand if you've been putting off a doctor's appointment. Yeah, same. And for me, it's even worse because I'm always traveling, bouncing around cities,

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I feel like when I get good sleep, I feel like I'm on top of the world, I can accomplish anything. And when I get poor sleep, it's just a horrible day, you know, compared to other days. Let's take a tangent on sleep. So I was listening to a lot of interviews that you do and studying for this interview. And something that you said that was really interesting is that you can study patterns when people are sleeping. And you can tell whether they're having trouble sleeping because of like depression or anxiety. and you can actually see, you know, what they're actually suffering from. What are some of the patterns that you see in people who are, for example,

like sometimes when I have big speaking engagements, I can't sleep. And it's my worst nightmare because, like we just said, if you sleep, you perform the best. And it's like on the biggest days of my life, I can't get any sleep. So what happens when we're having anxiety or depression? Amazing question. This is a bunch of technology that one of my companies called Absolute Rest has developed. and we validated many times now.

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

listen to other interviews and prepare for that. It's not always the case. So thank you for that with your schedule. Of course. But what I was referring to on that is the ability is we will see different what's called sleep architecture patterns.

and so our technology can measure this at really high fidelity. And so we can actually see, and the markers, the strategies that your brain will develop throughout the course of the night will differentiate things like anxiety from repression. And so we can see that on those things, especially if they're true clinical, right? If they're just like I had a little bit of worry tonight, okay, but there's some level of granularity I might have to be able to pick up on.

But if you're experiencing true anxiety or depression, especially at a high level, we'll be able to differentiate those things, which is important because many people actually don't know the difference. They're just sort of like I'm anxious but they're really depressed or vice versa. I also want to come back to another point you mentioned. You said how you might get a bad night of sleep prior to a big event and maybe a big award show or something you may be headed to or not. You're like everybody else.

We coach people that do this all the time. I mentioned we also coach the most elite athletes in the world. when you're sitting there and you know tomorrow you're about to get in a cage or an octagon and fight in your underwear in front of millions of people for world championship,

nobody sleeps at night. Nobody sleeps the night before World Series. No one sleeps the night before the Super Bowl. You're like everybody else. So one, you should give yourself a little bit of grace and forgiveness.

If you didn't have that, I'd be like, what is wrong with you? Like, what is there? At the same time, there's a lot of research, and we've seen this in our experience as well, one night of bad sleep does nothing to performance. Like nothing. You will perform just as well. Where we worry about sleep is when it's chronic and consistent.

That's where we start to be concerned about cognitive ability, capacity, endocrine health, immune health, long-term health, so and so forth. So if you're that person who's like, oh, my gosh, I had this big event on in sleep, but oh my God, I'm a wreck now, you're not. What will change the most with a single bad night of sleep, though, is mood and your perception of fatigue. You will feel bad, and you'll be cranky, and you'll be all those things.

But if we were to put you through advanced neurological testing and cognitive testing that we do, you have a very small, if any, deficit in that. And physically, you see almost nothing. So one light of bad sleep is never our concern. Play through it. No big deal. If this is happening multiple times a week or multiple times a week, you're getting this kind of crummy sleep. And that's actually the thing we're far more concerned about. That is so good to hear. And like, from my personal experience, I always do great, even though I didn't get any sleep. And I'm like, I'd be like rehearsing whatever I need to do and not sleeping to prepare. You're a performer, right? You show up, you perform. Yeah. That's what you do. Something else that's interesting related to sleep. So my boyfriend snores. And we have an eight sleep.

And we hooked up our eight sleep. And one of the things that it does is like he gets like a snoring score, right? So I remember one night, this first time we used it, he opens up his app. He gets a snoring score. And he's got like, he like snored for like 50% of the night. And his sleep score was like 70%. Okay. Then I, my snore score was 1%, but my sleep score was 50.

And he got a better sleep. sleep score than me. And so I was thinking, I'm not getting any sleep because you're snoring. That's the problem, right? So talk to us about snoring. What do we need to know about it? And also, like, how big of a problem is who you sleep next to when it comes to your sleep? Some great questions there. And whether or not you and your partner decide to have a sleep divorce, you know, I'll leave up to you. But you wouldn't be a perfect person to do that. Really good set of questions. First of all, A-s-s-s-s-sleep is great. I actually don't know. their full algorithm, as nobody does.

But my assumption is snoring factors very little in your actual score. So that's not really the concern. Most people assume snoring is benign. And it can be, certainly everybody will snore a little bit.

But if it is at that level, almost certainly that is not benign, meaning he would most likely have a true clinical sleep disorder. Could be sleep apnea, very likely. and it could be other things as well. Sleep apnea itself, around 70 to 80%

of people that have true clinical sleep apnea will go undiagnosed. In women, it's 90 to 95%. So I'm not saying 90 to 95% of women have sleep apnea. What I'm saying is 90 to 95% of women who have sleep apnea will never know it.

women just do not associate themselves as even plausibly potentially having sleep apnea. In fact, I'll ask you right now. When you think of sleep apnea, what's the avatar that comes to your brain? A guy that's like kind of fat and overweight or something like that. Big fat guy. Big neck. 100% right. No woman identifies themselves as that.

And so when they have bad sleep or low energy, irritability, they immediately think it's related to my menstrual cycle, it's hormone-based, it is my mental. to load, it's my worry, it's my anxiety, and certainly can be all those things. We're actually running a really large study in my lab right now. We're on year three, and we're actually going to wrap up this month where we're doing a lot of this direct testing, and we're analyzing sleep at a real high fidelity. This is the most in-depth study ever done in sleep in women, and we're looking at this every single day with our research grade at home technology to map this across the cycle. So we have a pretty good feel for what's going on here. But to come back to the

point, women just don't associate themselves or think that they could potentially be doing this. I don't know how large of a human your boyfriend is, but he may or not be big either. He's like fit. Yeah, he's fit and everything. Yeah. Still almost surely has CPAPA. And there's a lot of things you can do about apnea. The most common ones are, of course, some sort of medication or what's called a CPAP. So one of those big like Darth Vader breathing machines and you like hook up and you have that mask on. And those are great. They're fine.

They save lives. We generally don't use them because there's a lot of things you can do that are other options from oral appliances, like a mouthpiece to tongue exercises and other breathing devices and training tools you can use that can actually eliminate that problem. And so we can get it done with, and it's not always fixable. but there's probably, I don't know, 50 plus different things we can do for sleep apnea that are not pharmacologically based or a big giant breathing machine. What about getting your, like, if you have a deviated septum and fixing that?

So one of the things we'll actually do is we will image that and we both will tell you directly is this anatomical. And then one thing we haven't discussed it is there's a difference between what's called central apnea and peripheral apnea. And so this is all stuff we would identify, and then be able to again say, this is the very specific route you need to go, including things like this is anatomical.

I would probably say, oh, in the spot, maybe 5 to 10% of people, we end up coming back and saying, hey, this is truly anatomical. You need to either have some corrective surgery or whatever, and then get you in touch this person. But most of the time, we don't have to go that route.

I mean, if there was a known severe nose break and one of the nostrils is fully collapsed and possible, but there's also a lot of trainability there too. We've helped a lot of people get out through that without having to have surgery. So like, you know, almost every boyfriend that I've ever had snores and they all think it's not a problem, right? They all are like in denial, it's not a problem.

What do you want to say to the people out there that are snoring? What do they have to do? And like, why do they need to worry? You almost surely have sick of it. Like, what does that do to you? What is sleep? Oh, okay. Yeah, sure.

Great. Just pop that into Google and you can look up 100 things that happen with sleep happening. We mentioned some of them, ready. This is body proposition, this is nutrition, this is energy throughout the day easily. You want to take your testosterone and go ahead and sleep poorly. Go ahead. And then blame it on micoplastics or whatever the heck you want, but nothing will drive this boat more than chronic sleep deprivation, especially with a chronic sleep disorder.

You want to look at cognitive function, look at the literature there. In fact, I said this earlier, but you will find no single factor that has more of a direct performance contributor than bad sleep. Look at the research on neurological diseases, Alzheimer's, dementia, Parkinson's. It's astronomical dissociation between safe apnea and those. That hasn't got your attention yet. I'll keep going. There is fourfold.

Increase in risk and people who do shift work. and erectile dysfunction. If you increase and put sleep apathy on top of that, it goes to like a nine-fold. So if you're experiencing, if you're in your mid-20s to 50s and you're experiencing any form of erectile dysfunction and you snore a ton at night

is a very, very strong chance that that's a big contributor to your ED. You would not be the first female partner who sent their male partner to work with our company, specifically because like, yo, you're fucking with my sleep. Like, you're ending mine.

And so they'll come in and do that. And it's not an unsmall percentage of people who end up having that because, and in fact, what typically happens actually is the female comes in and goes, my energy is terrible. Maybe I'm in perimenopause. Like, I don't know what's going on. I feel awful. And we run the full evaluation.

And we're like, no, your sleep is great. And your husband is tanking it with this snoring. And then we fixed that. and we're just like, great. So that is a really common thing that can happen. Women have a strong tie between sleep quality and libido. So if you're snoring and you're running her sleep, you're going to pay for that too.

Okay, let's talk trends because there's so much on the internet. I want to talk about some terms that we probably hear often and I want to understand what they really are. And then I also want to talk about like trends in general. So let's talk about one that is really bubbling up lately. which is this trend of people wanting to be like really skinny again. Okay. So like in the 90s, everyone was super skinny.

And then it got like everybody wanted to have a big butt with Kim Kardashian. And then it's back to like skinny is in. And then there's the counter, you know, the counter, you know, strong, not skinny. There's kind of two camps. What camp do you sit in? Well, first of all, if you ever saw me out in public and you looked at anything I was wearing, you would immediately know I have no touch with pop culture of any kind. So this is the first time I'm hearing of it.

I'm not and never have been a fan of the skinny look. I think skinny jeans, I've probably made my wardrobe go to exactly zero jeans with the exception of stuff I put on, brought a chains on, stuff like that. Well, for your information, skinny jeans are out, so you're good on that one now. And men, skinny jeans are out.

Yeah, now everything's about baggy jeans. or like straight legs. That's what I'm talking about. Like Jenko's back. Let's go. I'm on that. I'll go back to my point earlier. Yeah.

I told you, everybody cares not look at some point. Yeah. I have a terrible sense of style of any kind. I mean, I just look what I'm wearing right now. Like, I look ridiculous at all times.

My wife is permanently embarrassed by my physical appearance. There's a no small number of times and she's like, nope, you're not leaving a house without, like get back. Like, open up the suitcase. What's in there?

Like, not going to happen. So I don't care about any of those things. All I care about is that people are addressing their aesthetic appearance from a place of positive mental health. That's it. So if you're using it and it is a motivating factor, which is, I want to be clear, that's a good thing. Everyone has a little bit of going, oh, gosh, like,

I don't like how I look right now. A little bit, I'm getting sloppy, tighten things up. And that's really, really good. If you didn't have that, we would be very unhealthy. Or potential there. But then there's also clearly a line where we've gone too far past that. So as long as you're in a spot, I don't really care. As long as you're taking it to a skinny perspective

where skinny is not detrimental to your health. Again, not even just the mental side. Now I'm talking about physical health, loss of too much muscle math, too lean, too long. One of the things that we are very good at identifying via a lot of blood analysis is whether or not you're in a state of what's called low energy availability. And what that means is you're actually chronically hyper-caloric for too long,

and that may not mean you're on a diet. It may not mean you're skinny or losing weight. But this causes a cascade of issues throughout the system, all associated to just two long periods with insufficient calories. And again, it doesn't have to mean intentional dieting at all. In fact, a lot of times it surprises people. So when we can see that, we can pull back the curtain in and figure out a structured way to fix that. That doesn't lead to weight gain.

So barring any of those things, if you're not compromising physiological health and you're coming from a place of sufficient mental health and we're not contributing to or exacerbating an eating disorder of any kind, then I'm from the worst person in the world to judge your parents for that anyways. Like, they all look weird. So, yeah, whatever. I'm not into it. I'm far bigger fan of athletic jacked. Like, I like the muscle, but, you know, to east throne. Yeah. Okay.

So another trend is this thing called hot girl walks, right? So, like, a lot of girls like to walk a lot. You've heard of, I'm sure, 10,000 steps, right? 10,000 steps a day. So a lot of people say, like, you don't need to work out. You could just walk. Just walk and eat healthy. What do you think about that?

Well, go back to almost the first thing I say. we want to promote physical activity. I want as many people being as active as you can, and I want people to know that one is better than zero. 100% full stop. Two is better than one sometimes, and nine may not be better than eight, but if we're at that level,

it's like this is our only physical activity, and we're exchanging this against nothing, then walking is, in fact, the research on longevity and mortality and overall health is extraordinarily clear. by far the biggest benefit people will get with their physical health is just going from a zero to a one or a two. You don't get much of an increase in health going from a number.

By the way, I'm saying it's like a random arbitrary scale to 10. You go from eight to nine, you probably are not living a day longer. You go from 9 to 10, you're not living a day longer. You go from zero to one, you might increase 10 years on your life, man. If we're looking at cancer risk, cardiovascular, risk. Overall, all cause mortality. And depending on metrics, like I'm just throwing kind of a bunch of data together there. It, nothing, nothing will impact your health more than going from the lowest level. So it's slightly above that. So I'm all for it. We are in no shortage of people walking too

much. Like, that is not a thing. That's not a situation. Yeah. Yeah. So I want to make sure that if like that's your jam, hell yeah. I'm with you. Like, get it. Awesome. But you said something very specific, which is they're doing that and then actively saying because I did that walk, I don't need to exercise. And that is incorrect. The same thing I could say also

for things like sauna. I'm one for sauna. It's great. Could be cool. But if you're saying, I don't need to exercise because I did my sauna, now we're off kilter

and we're actually incorrect. We are legitimately misinformed at this point. So we'd love people to have a little bit more structured exercise. But love the fact that more people are walking. And if you're telling me there's a thing where a bunch of hot girls walk around,

like just send me the notification. Awesome. I feel like I have so many questions to ask you based on what you just said. One of the things that I'm really into right now is doing, I work out a lot and I love to take heated classes. So it's like heated strength training classes with weights and it's, you know, cardio and heated mat Pilates. I do a lot of heated classes these days.

Do you feel like it's actually good for you? Because part of me, I'm like, am I just like stressing my body out so much? And like, because I'm like trying to do all this workout, like in like 90 degree heat. Like is it too much stress or do you think that's good? You're probably majoring in the minors there. So my general answer is it probably doesn't matter either way.

If you feel like you get in there, you feel better, you're more motivated, you work harder, you have a higher quality of training because it's a different vibe, then it's actually probably a net positive. Is it logically, is it doing anything? Probably not. At the same time, I would say the opposite of each other.

If it's so hot that maybe you might be happier, but you can do as many reps, you have to shorten the workout, you can't go as heavy because you're just overloading and overheating and fatiguing too soon, then you might be in a spot where you're actually causing a small amount of decrement and you're not maybe getting as much.

But it comes back to what the goal of it is. If you're saying I'm trying to maximize my strength and exercising in the heat is minimizing your quality, how much you can lift, how often, then it's probably coming at some detriment. It's not zero. You're not wasting your time. You're not breaking things down.

You're not getting unhealthy. You're just not getting as much strength gain as you would. Yeah. If you, though, you're saying, oh, I'm just kind of like lift a couple times a week and I'm trying to just get strength and some fat loss, grow some muscle, improve my range of motion, feel good,

get the end of your response, and you're kind of doing like all that, then like we're splitting hairs over going like, you love it? Yeah, you're into it? Well, then ride, let's go. Like, who cares? Like, don't kill the information,

the motivation with a little bit of information here. Like, we're not worried about that. If you're trying to win a world championship, I'm splitting that hair, right? If you're going, you know, we're trying to, even if it's a world championship for you. And you're like, I'm doing a half marathon in six weeks and I'm trying to run my best score ever.

Great. you're going to run the half marathon in four hours. And that'll be a terrible score. I don't care. It's still like you're trying to get your best. That's what I'm going to start going into, okay, we can do this better this way, that way, that way, because the goal is trying to get some other outcome.

But if your outcome is just all the general health things and then you love it, we're good. Well, something that I'm curious about because I see it on the internet all the time. There's a lot of women that, like, they'll put out posts and they're in incredible shape and they're like, I used to kill myself in the gym, but now I just strength train three times a week and walk.

And now I'm in the best shape of my life. Like, everyone's overdoing it, right? And they kind of say, and then there's this thing of cortisol belly, right? Because women, if they, I saw you, he's rolling his eyes if you guys are listening. So how do you feel about this? You know, look, I had Lauren Colenso Semple, who was my former student. And now she's gone on to finish her PhD in protein metabolism. I had her on my show a while ago.

She's doing the best work of anybody in this field right now, and I'll just summarize my position really quickly. I am so stoked that there is more and more energy going into female and women's specific recommendations. That's awesome. Here for it all, my lab has historically been one of the very few labs that has focused on that as well. It's not the main thing we've ever done,

but we've done a number of studies targeting and looking at things more interesting to women from biopsies and muscle physiology stuff to I mentioned sleep and so on and so forth. At the same time that space is overloaded with utter nonsense. So I

understand. I'm not a woman, but I understand the appeal to feel like you're being heard. Finally, stuff is being designed for you, not just designed for men and then being pushed to you. But we're also being inundated with messages like

Women are a separate species. So, no, you're not the same as men, but you're not a totally different species either. And the bulk of the research shows that the overwhelming majority of health-related protocols, programs, designs, exercise, nutrition, are identical for men in the overwhelming. There's some small things at the end,

especially, of course, tons of stuff related to menstrual cycle and so on and so forth. But from like an exercise perspective, an nutrition, this is almost, identical with very very small changes. So I do get frustrated when I see things like that because yes, cortisol is real, but it's also supposed to rise. That is exactly how you pause physiological adaptation. That's what's supposed to happen. There is also certainly an association between belly weight and aging in women, and cortisol also can go up chronically

over time, but to call those things causative, again, it's like so counter to the actual evidence base, it's nauseating. And it's infuriating, especially if it comes associated with a, then therefore you must train this way or you can't train this way because you're a woman. That's the part where I'm like, stop, stop, stop, stop, stop, stop. If you're simply saying you're a lived experience, you as a woman, you've done this and you've had great results, cool, all for it all day, great. Let's continue to put stories out there to give people options. But if we're crossing that line and saying it's because your physiology can't

handle this or doesn't do this, that's when we have to push back and say, that's garbage. That's absolutely not true. And why that distinction matters is you're confusing and you're putting up unnecessary barriers to women. We don't want to do that.

You've seen like my philosophy now several times. I don't like unnecessary barriers. We have a hard enough time getting people to exercise and be healthy, let's not confuse them unnecessarily and make them feel like, oh, well, shit, I'm just doing it wrong, I'm going to quit. That's not the case. Especially if you're using that to push product.

Yeah, and especially if like not everybody wants to be a bodybuilder either, right? You just want to be fit, healthy. It's like, just do whatever motivates you to get out there and move. I totally agree. Yeah, fam, have you ever had a message you meant to reply to and then just didn't? It happens to the best of it. us and in business, that adds up fast because when somebody is ready to talk, speed can secure the deal. That's why today's episode is brought to you by Quo, spelled QUO, the smarter way to run

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and e-bikes can participate. Bring your friends, family, or corporate team, and make an impact. Register today at bikeforbrainhealth.ca. Let's talk about cardio. Let's, something that I hear with cardio, I hear V-O-2 Max, which I have no idea what that means, and Zone 2, Cardio. What are these, what's the difference between these two?

Because I think people get them confused, and I feel like people don't even know what they really mean. Sure, I'll do my best to give you a quick overview here. Okay. I'll tell you at the gates, I don't care that much about those distinctions. Well, maybe it's not important. Maybe you just tell us what's important about them. Well, I think it is important that we potentially walk through these things because I'm sure you're not the only one who's like, what do I do here? Yeah.

So zones. Depending on who you ask, there's somewhere between five and six heart rate zones. And that alone should tell you, wait, this is not like a science thing. This is a completely arbitrary human distinction. Your physiology doesn't have a magic zone that is in. It just knows this heart rate can get as high as it can get, and then it gets the lowest it can get. and if you want to subdivide that into one category, five categories,

25 categories, that is a human artifact. So by that tone, you can see, like, again, if you're in Magic Zone 2, which would be an example of, well,

let's say your maximum heart rate, the kind of back of the hand way we calculate that is 220 minus your age. So if you're 40, 220 minus 40, you would have an estimated maximum heart rate of 180 beats per minute. That number is random.

though. Like you might be actually at 200. Like I'm over 40 and my max watt rate is still over 200 beats but right. So it's just a very rough guess. But then what we're basically saying is all right, let's say 180 is your max and the lowest you

get to at night is 40. All right. So then we take that difference there which is 140 beats and we divide it into five equal parts or something like that. So zone one, zone two is simply saying like you're the second 20th percentile up.

So, you know, maybe your heart rates at 105, 110 beats per minute, like something like that. So it's not nonsense. The point of Zone 2 Stefan White's popular is it's trying to help people understand low-level physical activity

is actually really beneficial. And that's true. Walking, light cardio, it has a human physiological benefit because we've been doing it for the vast majority of our species. And now we don't do it, at all. And that has created

some physiological problems. I don't like to get caught up too much on your heart rate or your lactate, millimole is this, like if you kind of know what I'm talking about that jargon. If not, don't worry about it. But I'm not convinced there. I am convinced, though, low-level physical activity is a really good thing.

The opposite of that is the VO2 max, the max heart rate type of stuff. And I would have a similar opinion. It is really good from a health, long-term health, from an acute performance perspective and everything in between,

to get your heart rate up really high occasionally. It's a really beneficial thing. Rule of thumb for me is once a week try to get your heart rate up as close to max as you can. Anything past that, you know, like we can do, we can work with, but if you do several days a week where you're doing a lot of low-level physical activity,

one day a week where you're getting it up as high as you can, most people are going to be in a pretty good spot. Concern there is when people do that high-intensity stuff too often. So the kind of the comment you made about like, oh, we're working out too hard. Some people are. We have seen this cause a lot of issues, especially a lot of high-intensity exercise in the evening after work. That can create problems, a lot of them. But to category where we say, oh, most people are working too hard, definitely not.

Like, we can tell you millions of people, we're not working hard enough, and I can show you thousands of people who are working too hard. So, like, what are we learning there? I apologies, but I hate stuff like that. You're not helping anybody. Half the people, you're like, great. It was helpful. And they're out people, you're like, you just ruined it.

It made my shit worse. So, not helpful. I love the advice that you're giving because you're really not prescribing anything specific. You're not saying you got to do this a certain time amount of week. You're just saying, move your body, get your heart rate up once a week. So is that like sprinting or just like, hit training to get your max heart rate? Yeah, sure.

The term to pay attention to do the most here is, I can give you a business analogy, but you can make that gap yourself here. The concepts are few, and the methods are infinite. So conceptually what I gave you, right? Move your body a lot throughout the day, big range of motion,

train hard a couple times a week, things like that. That's all you have to do. And if you look at any high quality program, they all have those same exact principles. Now the methods you pick, oh, we could be here for decades. You know, barbells, bands, sprinting, in a pool, intervals, you know, 30 seconds on, 30 seconds off,

Norwegian protocol. I mean, sure, we could go to the end of the moon with different options, what you'll notice is the ones at work are doing the same things. They're just packaged a little bit differently. At the end of the day, it's like, you want to be profitable.

You have to make more money than you say. spend. Great. But you know, you zoom in any category, all marketing, there's little, little categories of marketing. There's just like, again, you can keep going there. So I prefer to, you know, with big audiences like this, to give those concepts. It's like, hey, just make sure you're hitting these things. And if you like to be in a group activity class when the temperature is turned up, cool. If you hate that and you want to isolate and be by yourself, fine. If you want to do all calisthenics and body weight, amazing. You want to do all heavy barbells. Great. Like we can get there a million ways. And when we have you individually and we can know more about your situation and preferences and lifestyles, then we can tell you exactly what to do. But categorically, all of our programs could be hitting the same couple of modules. So that's what's most important.

And when you say, you know, you can get in trouble doing too much of this high intensity training at night, is it because it impacts your sleep? Is that what you're, is that what you're referring to? One of the things that can happen, most people who are probably listening are going to have a day that looks something like this. You wake up earlier than you would like. You immediately rush to checking work-related things. You probably then add stimulants. And then you go from the next 10 to 12 hours with absolutely zero downtime. And it's all decision-making and choices and high cognitive demand, physical activity, get up, move to this, meeting to this, this, this, this, fire this person. buy this thing, spend this, okay.

And then you leave all that, probably take some more stimulants in the form of a pre-workout, head to the gym, and then rack your sympathetic drive up as high as possible again. And then you come home and attempt to go to sleep. Great. So this looks like one of two things. You're exhausted and either you fall asleep immediately, but then you wake up two in the morning mind racing. Why?

Because you ran so much gas. You burned it all down. The exhaustion was so high. but you're not down-regulated. And there's a significant difference between sleepy, fatigued, and tired, and physiologically down-regulated and relaxed. Most of the activities people do

to decompress and relax at the end of a day are not physiologically down-regulating. And we see this in your data really clearly. And so what we need to make sure we do is add intentional down-regulatory pieces that are also hopefully decompressing and decompressing and relaxing. Where the exercise piece fits in there is most people, especially if they're doing that thing at night, they're not matching that with any down regulation.

So then they just roll right into sleep. Added sympathetic drive. Resting heart rate is higher. HRV is lower. Respiratory rate is higher. And again, you may fall asleep really quickly. But eventually, either you're going to wake up in the middle of night often. you're going to wake up early in the morning and not be able to go back to sleep.

Or if this is done chronically, this is when we start to see physiology paid a price. So cognitive productivity starts to go down. Creativity, lateral thinking, flexibility starts to get hit and don't know why. You keep pressing on that. Now we'll see endocrine function disrupted. We'll see thyroid. We'll see testosterone. Because of those things, we'll see body composition worsening.

And now this is when we're getting the slew of mid-20-year-olds, already going to TRT and exogenous hormones where we're like, okay, now you've just opened up Pandora's box that you're going to be on for the next 100 years of your life, and none of that was necessary at all if we just did a few simple things, like not even necessarily taking your exercise away,

but just maybe if we can reorder it or we can do a couple of practices after the exercise to come back down or before bed. It's not about people having to redo their entire lives and the structure, that's not going to happen, but it's saying within the constraints that you have, can we just do a few simple things to mitigate the damage

and to turn that stuff down? So this is a big one of it, but can also, I guess, my point of being there, it can also simply actually be a physiological problem that may not be expressed in sleep at all or actually damage sleep, but it can lead to the physiology just crashing at some point. One of the things that you say

is that down regulation is a skill. And when I heard you say that, that, like, really, like, was eye-opening to me because I was like, oh, wow. Like, I never really thought of, like, down regulation as a skill. And that's something that people don't often talk about. And it's even something that you can teach your kids to do, which I just think is just such an incredible, like, life skill to teach your kids. Because for me, my parents were awesome. My dad was a surgeon, like, all great things.

But I never had a bedtime. Like, when I was great, I literally. literally never had a bedtime when I was growing up. And so I'm the one that's like always up till two in the morning, like never wants to go to sleep. And it's because I just didn't learn that. Whereas like Kate, my business partner, she's in bed at 10. And like she's so like, you know, cranky if she doesn't get to sleep by 10, which I think there's good and bad because I also think it's, you know, it's good to be able to stay up when you want to, right? So talk to us about down regulation as a skill. And then also like, what can we do as we start to have

children, people are listening to the show, probably have young children. How do we, how do we down, make sure they learn that as a skill? There are lots of questions there. I'll do my best, and then you can tell me which ones you want to fall apart. In response to you and your business partner, there's something real called chronotypes. So this is the idea that you might actually just be better kind of being on a go to bed at 2 a.m. and wake up at 10 a.m. sort of a schedule. It might fit your physiology better. That's a little aggressive of a timeline. Probably not. Generally, things start to go south as we get past midnight in nearly all people. So what I would probably do is want to rein that in. I would say, okay, let's probably move to like

1130 midnight sort of sign rather than two. That's a real possibility. There's also something that happens in the fact that your physiology's greatest asset is pattern recognition. more problems and advantages exist in people because their physiology was just really good at finding the pattern than people realize it's not necessarily the blue light it's not necessarily the supplement it's not necessarily the meditation what almost always plays a bigger impact in anything that's given you a positive or negative experience

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

We're like, he's horrible. It's just the fact that they are good of predicting what's coming next. That's what your body is doing at all times. And the better it is at that, the better you feel, the worst, the opposite. So it's not necessarily, in this case, about your timing.

Again, we'd probably want to blow your back a little bit. Then it is your actual consistency of schedule. that's what we would want to optimize for. So your body can't have those anticipatory responses for both signaling you to go to bed so that you don't lay around and go, oh my God, I'm just not tired today. I'm not tired.

Well, you're probably not tired, assuming you didn't make any silly decisions with stimulants or something like that. But you're probably not tired because you had an inconsistent wake schedule. And so your body is just going like, yo, like I don't know what is next and like I can't predict anything.

So some nights it just crashes you and there's some nights it keeps you up and you're in this loop because it just doesn't know what's going on, where your business partner has a very known system when he's repeating, it's like, yo, 9 o'clock, like we're hitting the eject button. Now, at the same time, I'm with you.

I said earlier, but I'll be more direct. Sleep is an example of we don't want to optimize sleep. I want you to be as resilient as possible. Sleep resilience is the truth key for high performers. That means we get effective and efficient sleep in spite of chaotic changes. You didn't get to do your walk today. You missed your workout.

You did have a little bit extra stimulants. You're on a plane, time zone. Can we have all those? In my case, yesterday, I had to film for almost 10 hours of content. And that morning, for 90 minutes, between 3.30 and 5 a.m., the fire alarm was going off in my house all day.

My kids are up, finally get them back to bed at first. five, but now I'm over an hour behind on work. So I was going to start a four, and it's like five, and I'm like, oh, my God. And then my wife gets up, and she's got food poisoning. So now I've got to take care of her. Kids are up, got to get them off to school. We're supposed to start shooting at eight, and I am four hours behind on work.

And now I'm not back to 915. I'm five and a half hours behind the whole thing. Can I still do all that, get through that and shoot, execute? That is resilient. And then that night, which was last night, can I get to bed in the same routine? Can I have same quality? Get up today and not need 28 extra cups of coffee, not sleep in an hour and a half today, so on and so forth.

That's what we're after. That's what we're targeting. So I want the same for you. I would be like, yo, can we, without having to say to you, you have to go to bed at the same exact time, you have to wake up the exact same time. You have to have this full routine that you can't mess with. Like, that's not going to work in most people's lives. But can we develop the things that are necessary for you to just be able to lock in

at all times regardless of when, you know, shit is the fan a little bit. So that's what we want to go after. Now, the easiest path to that is to start with patterns and stability. So with your children and my kids, my daughter is about to turn eight, my son is six.

They go to bed at the exact same time every single night. My night routine starts with them. As we start, you know, 90 minutes before we're doing this. We're playing. You know, we eat at this time, roughly. We do this. We do this. So it's not like, I'm not like, okay, phones are off for two hours. Like, we're not doing any of these things. But you are doing the same things at rough at the same time, starting against several hours

before. It is, you know, we're going to do games, and then we're going to eat at this time, and then we're going to play, and then at this time, we're going to take a bath, and then we're going to read, and then we're going to read. So they're having fun. They don't feel like they're there, but it's a really consistent. patterns. Their physiology knows when food is coming. It knows in the bath is coming. It knows all that stuff. And so then when we say, okay, bedtime, like we're plus or minus four minutes. And we almost never have issues with them going to sleep. But then

I've gone through that process internally. So then I know I now have X, Y, and Z I'm going to do. And it's pretty easy for me because I've had a several hour lead in to them. You don't have to be as strict as I am if I'm being candid. If I was in charge, it wouldn't be that strict. But the boss is like a, he's like, nope, they are at the bed. Like, geez, he is on it.

I've always been there. So there's downsides, though. Like, if we're out doing something or traveling on vacation, and my kids are 45 minutes on sleep time off, like, they're just a disaster. So they're not, they're very sensitive. So I don't fight sleep battles on 95% of the days. But if we do something and they miss a couple of hours of sleep,

They're not nearly as resilient as, say, my niece is and nephews. Or have a system more like yours where you're just like all over. Yeah. But then they all have these huge blow-up days and just like uncontrollable wakings and all that stuff. So I guess I'm going to say is it's not a value judgment for me. You live whatever standard you want, but you'll have that option to play if you want to make a change. It's all about pattern recognition. Yeah.

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

and I never answered it at all. When I say down the regulationist's skill, people assume that they can just relax immediately. And that's not the case at all. you are inundated with sensory overload right now. Humans have never experienced this most century input. There's a thing called boredom that just does not exist in the human world anymore.

And it's not just like an old person like, oh, we're not bored anymore. It is actually a legitimate problem. We are in a state actually right now that a lot of folks are calling creativity crisis. So overall creativity scores and schools are plummeting. and that is directly tied to boredom. One of the strongest ways to enhance creativity is boredom.

And since people are not being bored, we're not being creative. And this is a really significant issue. What happens throughout the day is you have work coming in at all times, and then you have podcast and you have engaging Netflix and all this stuff, right? Doom scrolling, I think is the big one. Doom scrolling and, geez, like the, the, compulsion ones, the TikToks and things like that are just horrific for the human brain. Like horrifically bad.

So because of that, those small moments, those minutes throughout the day where your brain used to decompress and deconsolate ideas and thoughts and emotions and the process are gone, which means your brain has to do that at night now. It does not happen until you finally close your eyes. So we have actually toned down our physical skill at toning down. we're not good at it. We have to go back and engineer that skill. I said this a bit quickly earlier,

but what I'm referring to is the fact that just being relaxed or falling asleep is not the same as physiologically down-regulated. And we need to bring that process back. It's critically important. So you can do a ton of things for this. One of them is, some of our favorites, I should say, if you can give me five minutes

twice a day and you can walk ideally 10, but I'll let you, like, give me literally five minutes to 10 minutes where you go for a walk with no sense for input. You're not taking calls, you're not listening to audiobooks or podcasts or music. I don't want you doing a walk talk with your friend, like none of that stuff. Social relationships are credible. I want that time too, but you have to have some processing and downtime. If you want to lay on the floor, set an alarm for five minutes, close your eyes. It's not about a nap.

but does this is give your brain some goddamn seconds. It's a process. Not only where your creativity and problem solving go up, but you will actually build a skill that says when you get into bed, oh, now I remember how to do this. I remember how to wind down quickly because it doesn't know how to do that. It will fall asleep from exhaustion, but not that. If you want to do that as a walk,

if you want to just, you know, jump out of the office and walk over down the stairs for 10 minutes, I don't want this as exercise. I want you to breathe through your nose, only and just slow your breathing down. That's all we want to do. If you want to do this as meditation, if you want to do this as well,

again, millions of ways we can get there. The core element, though, five to ten minutes of no sensory input, that's what we have to have. We can do this as, we actually have a partnership that we're launching and I don't know when that's going to come out, but it may be up,

but we're doing a large thing with the meditation app called waking up. So Sam Harris and I collaborated on this, and this is one of the tools we have in that challenge, is can you give us a few minutes of walking? If you want to engage in actual meditation, that is a great way to build the skill as well. A million ways we can go about this.

If you're into the spiritual practice stuff, great, you can go that route. If that doesn't fit your stuff, we can do this from physical activity. If you hate men, there's only ways we can go about it, and all these different traditions have a lot of science behind them,

a lot of evidence, but they're just different ways to give your body some ability to do that. And so when I say that downregulating is the skill, we have to get better as, you know, my friend Jill Miller has said plenty of times,

like, we need to get better at turning on the off switch. Why do you care? This is getting to sleep faster. This is what it looks like when you didn't wake up in the middle of night. This is what it looks like

when you woke up the next day, even after five and a half hours, but you don't feel exhausted and crushed. You don't have huge lulls throughout the day. This is what it looks like when you have overall far better emotional regulation throughout the day. You're not just having these up and down days and you're all over the place. These are byproducts of being better at down regulating.

So the last thing I'll say on this and wrap it up is, this starts as an active skill. You've got to go for that walk, right? We've got to practice the meditation. We've got to do these things. I need your time and attention there. But it doesn't take your body very long to create patterns of that

where it can start doing that subconsciously for you. That's the goal. Let's move these into a backwards process just like digestion and everything else in your body. It can get there and it does not take long. But we just have to build that skill. And that's exactly why we call it a skill, just like your strength

or learning a new language or learning a new software program, it can go really quickly into autopilot, but I'll never get there if we don't start that process. And so we've got to get past that inertia for, honestly, two, three weeks. And then from there, your body will know how to do that. And I know this to be true,

because when we actually put monitoring tools on people, we can see this happening in their physiology right as they're working, right as they're doing stuff, where in the past it wasn't going to do that. So we can see it's like, okay, the body has learned to auto-regulate. But just over the years, we've slowly tuned up, not given an actual skill to control that and regulate that.

And so then the system gets out of whack. This was such an incredible conversation, but this specifically was probably my favorite thing that I learned because we are always being told to like multitask and kind of fill up every minute and make sure that like if you're going to walk, you can, you know, listen to a podcast and walk. And I personally, especially because I feel like I live in a podcast

I love being in silence a lot of the times. And it makes sense because if your brain is working out all your problems and just like thinking through things, then when you're sleeping, it could just chill out because we already thought through all the big things, right? So I feel like that's so smart. Is there a certain time of the day we got to do this? And then maybe just like quickly, like why breathe through our nose? Like just because you mentioned that and is that super important? because I wouldn't have done that.

Time of the day, no. Okay. Do it whatever you'd like. I'll give you one more little tip. If you can try to protect the first 10 minutes of the day, that can be really good as well. It's not realistic to be like, no one touched your phone for the first hour. Deaf ears.

Like, might as well just cut my mic off for 10 seconds. This is not going to happen. Fine. But can you give me just a few minutes? That can do it as well. So if you want to be those, like what I will do every morning, basically, wake up, I don't use an alarm, I'm up, and I'm in the forest within six minutes of waking out. Right?

I just get up, I grab the dogs, and I'm in the trees, and I'm sort of going. And sometimes I walk for 20 minutes, and sometimes I walk for 90 seconds. Like, I'm not out there, like let the dogs go out, let them go, you know, use the bathroom, like that stuff, and then I'm back in the house. So sometimes I'll wander on for more. fine, no big deal. But it's the process of going in and then I get into work

and do things like that. So if you want to double dip your walk, man, cool. If you want to do that later, fine, no big deal. Why do you breathe through your nose? You don't have to. I like it, though, because of several things.

One, it will probably slow you down. Most likely, your go-getter, you're going to want to get out there. You're going to power walk. I'll get great. I got to get back because then I've got to grab my food. I'm going to have my next meeting. This is when we're supposed to be chilling.

This is not exercise. These are not power snacks. We're not burning calories here. We're not to lose fat. We're trying to just slow the body down. So breathing through the nose, we'll do that. Two, it encourages and gives you an opportunity to practice proper breathing mechanisms.

In general, when you breathe through your nose, you're more likely to use diaphragmic control, intercostal muscles. It's not a guarantee, but much more likely you'll actually use better mechanics. Many people struggle with the skill of breathing. It's kind of like the skill of down-regulation. It's like one of the lost arts here.

We see it as a problem really commonly. So if we can slide that in as a little bit of practice, it's a win. We also get better at breathing through our nose, which is generally more down-regulatory than breathing through your mouth. General, not always, but generally when you breathe through your mouth,

this is a stress response, right? When you think about it, like if someone's going, mouth breathing. No one thinks that person is relaxed. Yeah. Right?

It's not. You can actually induce this, by the way, if you are tired, here's a little hack you can do. If you're tired and you're dozing off or not doing something, do a whole bunch of mouth breathing and your sympathetic arousal will rise.

So the opposite is true. You can breathe through your nose and this will oftentimes do the opposite. It releases a bunch of chemicals and signals called nitric oxide and has a whole physiological response. But, What we're seeing is, and you'll notice again

and kind of another theme, I like to try to stack habits and stack wins. And so I'm getting three or four or five benefits out of that rather than just one. So those are tools that I like to prioritize, the ones that give you multiple ways that you can get wins out of it. So I like it for all those reasons,

plus several more, but that's the quick version of why we would like to go through the nose. Love that. I love this advice. We learned so much in this episode. I want to end this episode talking about staying athletic at any age. Something that I've been noticing on social media is like there's like an influx of like super ripped 50 plus year old women.

And it's like it just feels like it's coming out of nowhere. It's really exciting for me and probably other women because we've been trained our whole lives that like we just go downhill and there's nothing we can do about it. And it's really cool to see like all these really fit older women now. And so I want to talk about like, why is this happening? And a part of me honestly feels like, is it easier to get super fit after menopause? Okay, really good questions. Why is it happening?

It's a combination of it's just socially more acceptable, right? You're okay to do that and you don't have to worry about embarrassment and radical as much and all that stuff. Two, we obviously have huge advancements in pharmacology. We have everything from peptides to true hormone replacement and otherwise. And that has been a game changer. No question about it. Third one is women have more access to strength training, to equipment. It's easier.

It's more in vogue. It's normal. It's cheaper to access and things like that. And so historically, if you look at the number of women who strength training compared to men, it's abysmal. I can't remember the last set of data, but it's something appallingly low, the percentage of women who lift weights.

Oh, really? Super low. So, if you're telling me that's happening, hell yeah. All for it, right? Like, do you, right? I'm all the way in on and all. Now, the men and boss question is interesting,

and this is the whole episode we would have to do here, but I think that maybe the most fair statement we could make here is there is enough evidence at this point to suggest that there is no guarantee, decrement in your ability to gain strength or muscle with paramedipause. You don't just stop being able to grow. And that's really weird. Now, some individual women might have issues. Of course, right? Metapause, perimenopause are so chaotic that the individual responses are all over the place. But there's been so many studies now where we can fairly confidently say on

average. There's no reason to just think because you're in perimenopause or you're past that window, that all of a sudden you can't grow muscle anymore. So the role of testosterone and estrogen, while we're still learning a lot, they just don't seem to be blockers for that. So is it easier to grow muscle post? I don't think I would say that. But I would seriously say there's obviously no guaranteed loss either. And so potentially what you might be seeing is I don't know how old you are, but if you are in a spot where pairing my and pos is really difficult on you, then that may be compromising because of all those reasons and that you're dealing with.

But then past that, maybe once that's all going to wear, that's cleared up, then you feel good, energy is consistent, and now you're able to train really hard and go after it. So that might be a little bit of what you're saying is they've gone through the chaos, it's settled down, they've got a plan, they've got an approach and a strategy. And now they can eat, train, recover, and then get after it. So that's all speculation, of course, but that would be my recommendation, or that would be my thought of probably what's going on there.

But physiologically, there's nothing to think it's like somehow like easier outside of, it's just easier to be more consistent, train harder, feel better. And you don't have the swings and energy that would happen with even a paramountarose or prior to that with a normal menstrual cycle. Okay, last question that I have to ask is about peptides. Peptides are all the rage. I'm starting to take some peptides. people are getting them like from Timo basically overseas.

How do you think people should approach peptides and experimenting if you support that? What a question is the last one. You had to throw that one. You might as well just ask me what president I voted for. Peptides have been around for 100 years. They've been in the performance space for probably close to 30. So this is a range of everything from insulin. Insulins of peptide. Pongs of evidence, saved millions of lives, two things that are popping up, black market, don't touch them.

And I can tell you anecdotal stories everywhere in between. It's not particularly helpful, though, because any anecdote you could find on the positive side, I could give you some that match on the negative and the inverse. So for all the scare stories, I could find you thousands and thousands of people got no negative reaction. There's a reason we have science is because science gives us the ability to say what is actually generally true, how do we reduce uncertainty,

so we're not just simply playing the game of anecdotal or statictone. Some peptides, as I mentioned, have a ton of research. Some have some, some have little, some have none whatsoever, some nonsense. So it's impossible to categorically answer.

So my position on them is all that. anywhere from totally love it, support it into these, to hate it, don't touch it, to like, okay, well, then no evidence, but I'm comfortable if you want to tinker with this. So you'd almost have to go one by one a little bit. And what I can categorically say is, you know, as a practicing scientist for coming up on 20 years now,

I'm generally going to lean more towards evidence-based, peer-reviewed publications than most of your influencers and practitioners, right, categorically. I also work with humans and have for a very long time. In my job, I have been paid and always will be paid to produce results. And so I'm here ultimately to make a change in someone and to get them closer to their goals. So I'm not the type of person who's like, if it's not in a randomized controlled trial, then we're not using it at all. If you're a professional athlete, then we have to pay attention to testing, right?

And so if X, Y, and Z is banned under Wada, USADA, your collective bargaining agreement, then I don't touch them. Don't even get close. Not interested. If those things aren't applicable, then there's other stuff we can go to. So I'm quite over them,

all over the map with these things. I don't sell them. I don't have an affiliate link. We don't use them in our programs. I almost never recommend peptides of any kind. If we're going to, that's going to be, you know, medical providers will recommend

that someone's on them and they want to ask great but i'm never going to be like i saw your blood work and you definitely need bpc 157 right that that's never going to come out of my mouth because we don't have any human evidence on those things and and a thousand other reasons there's probably so many other ways we can get there so big question hopefully that gave you the scaffolding of how we tend to think about them so obviously it's a very interesting space and it's one of those things where geez every month You'd have to have me back on and I'd have to be like, okay, we nail this now. We know this now and we don't know it now. Yeah, it's still so early.

I think people don't realize some of the peptides that they're buying online are like for animals and not dust it on humans. Well, it can be way worse than that. Yeah. I know several people, major, major names that you would all know. some of them are really big promoters of this stuff, and they were knock on death's door because of it, and those stories aren't public.

Then there are some who are big names who have told their stories about infections, autoimmune reactions, and other things. So there's probably more risk here than most people recognize and realize they're just not hearing most of the stories. At the same time, again, I can tell you flat out. I know some people who have been using some of these things,

for literally close to 20 years. And so not only are they made for animals, but they're not even made for any level of biological consumption at all in many of the cases. So we'll see the tide turns here because our federal government in the U.S., the administration is unique, is how I'll say it. It's something that we've never had before. And so depending on what happens, this allows people to do everything from compound stuff that they couldn't or then they could stop and then certain things come back on

and board. So it is a, it is a such a fluid dynamic moving target that, that, you know, we of course present publicly caution. But yeah, so who knows. I mean, by the time this airs, half of them could be approved for human consumption. We have absolutely no idea or it could all be banned, which most of them are. And then they actually start prosecuting people like me. We just have no idea what's going to happen. Well, Dr. Andy, this was such an incredible episode. I end my show with two questions that I ask all of my guests. So the first one is what is one actionable thing my young improfitors can do to become more

profitable tomorrow. And this can be profiting in all areas of life. So you can stick to fitness if you'd like or something else. So one actionable thing. I would say run an analysis of your lifestyle. find one thing that is causing the biggest anchor and address it. Why I'm saying that is when we start to look at some of the things I've mentioned, you know, energy and recovery and cognitive performance,

we often see these, I forget what that phrase you just use, but you're intraprifters or something else. Young improprieters. They tend to want to chew on everything. And so they go after too many goals at once, and then it's difficult to actually make a change. So because you're almost surely, mostly focused on your business

and then maybe leaving some time and slots for your family, you only have so much you can do on this side. So find one thing. Ideally, the thing that's causing the biggest problems and singularly focus on that for a quarter or whatever it's going to take until it's resolved and then go to the next one. But keep it as a single point of entry,

make it, check it off the box, and then move on the next problem. I love that. It's like the anchors we were talking about earlier in the conversation. And what would you say your secret to profiting in life is? Consciousness. I'm in for any lifestyle choice you want. I know friends that work 100 hours a week.

I know friends that work one, rich, poor, in between plenty of people who are loads, loads and loads of money and they have no sense of presence and happiness and joy. And plenty of the opposite. They make pennies, but they're very present and happy. So you can win either way. My only thing that I will ask of you is just be aware of what choice you're making. If you're good with it, I'm good at it. No problem.

It's when we lack the consciousness and awareness that life tends to just run away from us. And then we get lost in the thing. Right. So it's like, did you really want this? Are you sure? Are you just like doing this because this was the next thing that was the next thing? Or there's some underlying assumption? And I went through this personally as an academic.

You start doing all these things and you got to do this and you got to do this and you have to do that. And then you got to get tenure and I got that. And then it's like, well, you got to be promoted to full professor and then I was promoted full professor and all the things. And then you stop and you're like, well, wait, like, why am I doing this activity? Oh, that's because of what you do. And then you just start running that analysis being like, did I actually want that? Did I care? Was that really worth a B&C?

And so I'll just kind of summarize all that into consciousness. Like, are you just conscious and aware of where you're at and how you're spending your dollars and your chips and your points and your time and your days and your hours? If you are and you still make the choice, like, again, let's go. Line up to the race. I'm in. You want to spend your life just running, I mean, a friend of mine

runs 10 miles every day. Great. Like, he just, you get my point. It's just like, are you really aware of the consciousness of how you're spending your life points If you are, do whatever you want. I don't care. If not, then let's make some change to get us back in alignment.

I love that. It reminds me of something that Gretchen Rubin talks about. It's called drift. She says, like, people will, like, just drift into becoming a doctor. Even if it's hard, even if they had to go to years of school, they're not really making a decision. They're just drifting towards some sort of whatever path they think is just the next thing to do. So I love that.

Dr. Andy, where can everybody learn more? about you and everything that you do. What is the name of your podcast, your YouTube channel? Yeah, sure. Most of everything we do can be found at Dr. Andy Galpin on social, so Instagram and Twitter

and all that, YouTube. The name of the podcast is called Perform with Andy Galpin and it runs in short series. So you can check that out and get all caught up at any time. And then for the most part, everything else can be found

just at my website, Andy Galpin.com. Amazing. Well, thank you so much for joining us today on Young Improfiting Podcast. Thank you so much. It was awesome. There you have it, Young Improfiters. Dr. Andy Galpin gave us such a practical reset on what high performance really means. This episode was not about chasing the newest fitness trend,

copying somebody else's morning routine, or thinking that there's one magic formula for health. It was all about understanding your own body, your own demands, and the specific things that are slowing you down. One of my favorite ideas from Andy is that everyone is an athlete. And for entrepreneurs, your sport is your calendar. It's the meetings, the travel, the constant problem solving, and the pressure to keep executing. So your health cannot be something you squeeze in after you're already burned out.

Your energy, focus, memory, emotional control, and leadership all come from the same system. And if you want to perform better in business, you have to take care of the body that is carrying the business. Andy also broke down sleep and recovery in a way that really hits home. He reminded us that being exhausted is not the same thing as being relaxed. You can be completely wiped out and still not be physiologically down regulated. And like Dr. Andy said, down regulation is a skill that you can learn. So tonight, give your body a real signal that it's safe to power down. Cut that late caffeine, put your phone away earlier, take a walk during the day.

Not a walk and talk, no podcast, no music, but just walk and breathe through. your nose and think about your day, think about your problems, and then you won't be overthinking at night. You'll be able to relax and have really deep sleep. So I love that hack. And having better sleep, Dr. Andy said, is the number one way to improve your performance. And the truth is, yeah, fam, your business will only grow as far as your body can carry you. You don't need a perfect routine. You need a repeatable one that supports the entrepreneur you are becoming. And you need to do it step by step, figure out what is the anchor that's blocking you the most. For me, it's getting better sleep. That's probably it for a lot of you. And start there. Don't boil the ocean.

Before I sign off, a huge thank you to this incredible Yap community. This year, we won so many awards. We were actually nominated for seven different awards. And we got Best Performing Podcast Award at the Indy Pack Awards. We got the Palestinian Excellence Award from the New York City Podcast Awards. And I also received a nomination from IHeart, the IHeart Podcast Awards, which is like the Grammys of podcasting for Best Business and Finance Podcasts. I competed against Stephen Bartlett and lost, but he's really tough competition, so I don't feel bad about that. And I also just got a Webby Honorary for Best Business and Finance Creator. So feeling really blessed about that. And yeah, Fem, none of this happens without you. Every listen, every share, every five-star review,

this is your work too. So thank you guys for supporting the show. So let this be a reminder or yeah, bam, keep going, keep betting on yourself. Because the version of you that does not quit is the version of you that wins. And please take care of your mind and your body along the way. As always, this is your host, Halataha, aka the podcast princess, signing off.