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

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

What makes this guy a good interviewer is that when his guest needs some time to think and find the words, he doesn't bust down the door with an inauthentic and disruptive "Take your time, relax", he is silent and GIVING him the time without asking and interupting.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

He is accurate. I witness my congestive heart failure patients, old and frail patients regain increased ejection fraction, muscle mass, endurance, stability,etc with simple and consistent changes. It is possible. Prevention is definitely easier. I am a physical therapist.

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

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

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

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

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

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

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

When he went into his past as a child. As someone that also had it pretty rough as a kid, raised by the state, poverty, streets, homelessness, you name it...I completely understand how hard it is to put into words how focusing on the now isn't belittling or compartmentalizing what happened. Its being able to overcome what happened to use it as energy to be better, and focus on the positives in life. I've gone through what I had to, but I am here now, I can better myself for the world around me while not trying to worry about the things I cannot change.

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

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

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

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

Some people only have night time free to exercise. I have to go in the evening as I have busy job & children. It’s better than lounging on sofa and not going at all.

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

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

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

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

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

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

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

To see the effect of music and sounds on the brain . Mice were given different types of music and sounds and the control group were kept in silence . The mice in silence ( anechoic camber) had a big improvement in brain function.

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

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

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

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

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

Galpin keeps me sane and educated. Thanks sir.

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

Thank you!!! 17 yrs ago a man made an illegal left. I work hard to get my basics back- everyday now.

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

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

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

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

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

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

The opening few mins are so special… everyone should watch, even if they aren’t interested in the subject matter! And 1:39-1:49 is exceptional for motivating people to care about their health, especially strength/agility. Thank you both

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

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

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

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

I have always opened every window & door in my place, so I could feel more alert...now I understand why it makes me feel better.

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

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

Welcome to our community, Dr. Galpin. Please feel assured, there is no judgment here; we understand and can relate to your experiences. You're a good human, indeed.

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

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

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

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

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

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

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

Its the accent, you really interview well, you ask great questions, and you do your research well. I'am hooked!

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

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

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

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

This was a great conversation! Best info on overall health and factors that can impair maximum health. I m a 60 year old woman and in my life I have trained a lot on my own doing a lot of individual sports and also gym training. I have now known the challenges of aging and life stress, menopause etc. From age 45 and up I ve taken trainors because I couldn t get a functional workout for my needs on my own anymore. My body was in it s best shape ever at 52. Things went downhill at menopause until I found the right hormones etc. But aging will still take a toll and from my experience I think the most important thing is to find the willpower and motivation to want to do the work to increase fitness as you age. At 60 I was encouraged by a trainor I met at a gym on vacation went I was rested. He made me slow down every exercise I was doing, cut down half the time and relax and breathe during gym time. I lost weight around my waist and stomach just by doing things slowly and relaxing, getting a good amount of sun and restful sleep. I m a big advocate for changing things up, going on vacations and getting help in the gym from testosterone driven people who know about training.

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

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

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

Your interviews are so insightful. The questions you ask are intelligent, well timed, and add depth. Great job and thank you.

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

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

Of all the podcasts I've watched, I find you pose the most interesting questions, you have a unique way of asking questions and it's so refreshing, great stuff!

Dr. Galpin is for sure the best in this space

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

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

Congratulations on reaching 5.9 million subscribers , you deserve it.

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

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

Plants in the bedroom would help you sleep.

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

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

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

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

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

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

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

The reason why this channel have so much subscribers and watchers is because the topics are so unique! And the guests are really interesting people! Thank you so much!

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