Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 (#716)

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Andy Galpin (@DrAndyGalpin) is a tenured, full professor at California State University, Fullerton, where he is also co-director of the Center for Sport Performance and founder/director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a human performance scientist with a PhD in human bioenergetics and more than 100 peer-reviewed publications and presentations.

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

Dr. Galpin has worked with elite athletes (including All-Stars, All-Pros, and MVPs; Cy Young and Major winners; Olympic Gold medalists; and World titlists and contenders) across the UFC, MLB, NBA, PGA, NFL, Olympics, boxing, military/special forces, and more.

He is also a co-founder of BioMolecular AthleteVitality BlueprintAbsolute Rest, and RAPID Health & Performance.

Please enjoy!

Listen to the episode on Apple PodcastsSpotifyOvercastPodcast AddictPocket CastsCastboxGoogle PodcastsAmazon Musicor on your favorite podcast platform.

Brought to you by Momentous high-quality supplements, Nordic Naturals Ultimate Omega fish oil, and AG1 all-in-one nutritional supplement.

#716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024


This episode is brought to you by Nordic Naturals, the #1-selling fish-oil brand in the US! More than 80% of Americans don’t get enough omega-3 fats from their diet. That is a problem because the body can’t produce omega-3s, an important nutrient for cell structure and function. Nordic Naturals solves that problem with their doctor-recommended Ultimate Omega fish-oil formula for heart health, brain function, immune support, and more. Ultimate Omega is made exclusively from 100% wild-caught sardines and anchovies. It’s incredibly pure and fresh with no fishy aftertaste. All Nordic Naturals’ fish-oil products are offered in the triglyceride molecular form—the form naturally found in fish, and the form your body most easily absorbs.

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This episode is brought to you by AG1! I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG1 further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. 

Right now, you’ll get a 1-year supply of Vitamin D free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit DrinkAG1.com/Tim to claim this special offer today and receive your 1-year supply of Vitamin D (and 5 free AG1 travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive daily, foundational nutrition supplement that supports whole-body health.


This episode is also brought to you by Momentous high-quality supplements! Momentous offers high-quality supplements and products across a broad spectrum of categories, and I’ve been testing their products for months now. I’ve been using their magnesium threonateapigenin, and L-theanine daily, all of which have helped me improve the onset, quality, and duration of my sleep. I’ve also been using Momentous creatine, and while it certainly helps physical performance, including poundage or wattage in sports, I use it primarily for mental performance (short-term memory, etc.).

Their products are third-party tested (Informed-Sport and/or NSF certified), so you can trust that what is on the label is in the bottle and nothing else. If you want to try Momentous for yourself, you can use code Tim for 20% off your one-time purchase at LiveMomentous.com/TimAnd not to worry, my non-US friends, Momentous ships internationally and has you covered. 


What was your favorite quote or lesson from this episode? Please let me know in the comments.

SELECTED LINKS FROM THE EPISODE

  • Connect with Dr. Andy Galpin:

Podcast | Website | Twitter | Instagram | YouTube

NOTE FROM THE EDITOR: More extensive show notes are on their way!

Sample Program from Andy:

  • Pick 4 exercises
    • Lower Body Hinge or Pull (same thing): Romanian Deadlift, Good Morning Deadlift, Hamstrings Curl
    • Lower Body Squat or Press: Leg Press, Front Squat, Step-Up, or Split Squat
    • Upper Pull: Bent Row, Pulldown, Pullup, Pullover
    • Upper Press: Pushup, Incline Press, Overhead Press, Pec Fly
    • Do low-volume, high-quality, heavy.
      • e.g., 2–5 sets of 2–5 reps. 
    • Rotate these each day, but not from week to week.
      • Keep that consistent for 6–10 weeks before changing. 
  • Pick another 1–3 exercises to add to this if you have a specific deficiency, weakness, or area you want to improve (size or strength). 
    • Do medium volume, focusing on having the right muscles contract in the right way and not using other muscles.
      • E.g., 1–2 sets of 10–20 reps.
  • Frequency: 2–3x a week. Optimal is 3x.
  • Volume: Low
  • Intensity: Moderate/High
  • Length: <40 min. 
  • Rest: Take the time needed to recover in between reps and sets, but don’t drag it out either. No need to be pushing a high heart rate, but don’t waste time either. Feel free to superset. 

Misc: ALWAYS invest 10 min into a very high-quality warm-up that includes specific movements that prepare you for the exercise of the day. Pick a combination of single-joint and multi-joint exercises. Pick exercises in multiple ‘planes’ (front, side, and don’t forget about rotation!)

Sample Program:

Day 1:

Day 2:

Day 3:

Supplements for Endurance Training:

Micronutrient Tests:

Sweat Tests:

The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for “Best of Apple Podcasts” three times, it is often the #1 interview podcast across all of Apple Podcasts, and it’s been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.



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