How can grip strength predict if you will get a chronic disease? And why is sleeping with a shut door ruining your sleep?
Dr Andy Galpin, PhD, is Professor of Kinesiology (the study of movement) at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. Dr Andy is an Elite Performer Coach & Consultant for NBA All-Stars, World Title athletes, and Olympic medalists. He is also the host of the ‘Perform with Dr. Andy Galpin’ podcast.
In this conversation Dr. Andy and Steven discuss topics such as, how grip strength can predict chronic diseases, why you should never exercise at night, the foolproof way to lose weight, and why you need to know your VO2 levels.

(00:00) Intro
(02:11) Enhancing People's Physical & Cognitive Performance
(04:16) Why You Care About Human Performance?
(10:39) What's Your Academic Background
(11:38) What's the Range of People That Come to You & What Do They Want Fixing?
(14:23) What Stops Us from Reaching Our Optimal Performance?
(20:53) How Vitamin Deficiencies Affect Our Body
(24:37) Why We Don't Get Accurate Results from Blood Tests
(28:22) You Need to Understand Why Your Body Markers Are Down
(32:25) Why People Struggle to Sleep
(37:23) How to Improve Your Sleep
(42:59) Is 8h the Optimal Sleep Time?
(48:34) The Misconceptions of Sleep Debt
(50:51) The Power of Doing Tasks at Your Usual Circadian Times
(55:24) Environmental Factors That Affect Our Sleep
(01:04:17) Create the Optimal Environment for Restorative Sleep
(01:06:56) Sleep Debt
(01:10:12) How to Stop Travels Disrupting Your Sleep
(01:12:28) How Important Is Your Heart Rate Variability (HRV)?
(01:13:55) The Impact of Keto Diet and Carbs on Your HRV?
(01:16:38) The Effects of Introducing Carbs Back into Your Diet
(01:18:42) How to Have a Healthy HRV?
(01:23:37) Good Morning Routines for Improved HRV
(01:28:14) Does Red Light Have an Effect on Our Bodies?
(01:30:36) The Importance of Choosing the Right Training
(01:31:30) Gain Muscle Mass and Stay Lean
(01:35:19) When to Eat When Exercising
(01:37:18) Best Training for Best & Lasting Performance
(01:39:22) The Death Dangers of Falling at 60+ Years Old
(01:42:31) What Is VO2 Max?
(01:45:03) What VO2 Max Says About Your Health
(01:49:33) People Don't Believe Their Health Problems Can Be Fixed
(01:52:24) The Exercise and Steps to Improve VO2 Max
(01:54:43) To Build Muscle You Need to Add Variations to Your Exercise Routine
(01:59:03) Creatine Benefits for Your Body
(02:04:09) Fat Loss
(02:11:30) Depriving Yourself from Food Isn't Beneficial in Weight Loss
(02:12:34) Why Should You Do Strength Before Endurance?
(02:12:58) How Technology Will Shape Our Health
(02:18:40) The Impact of Minimizing Stressors in Our Lives
(02:24:43) Last Guest Question

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