What are your takeaways from Dr Andy Gilpin? Get my free Reading List of 100 life-changing books here - chriswillx.com/books/ Here's the timestamps: 00:00 Most Important Health Metrics 04:01 Why People Are Prioritising VO2 Max 11:19 Favourite Protocols to Improve VO2 Max 20:52 Integrating VO2 Max in a Normal Week 31:25 Motivation to Train VO2 Max 43:26 Common VO2 Max & Cardio Errors 49:13 Andy’s Sleep Company 57:55 What Most People Don’t Know About Sleep 1:01:53 Key Metrics for Understanding Your Sleep 1:12:56 Important Tips for Sleep Enhancement 1:23:58 Letting Go of Obsession Around Sleep 1:41:40 How Beneficial Are Earplugs for Sleep? 1:45:16 Making Your Home Better for Sleep 1:52:37 The Truth About Sleep Banking 2:03:54 Nutrition’s Impact on Sleep Quality 2:10:06 Where to Find Andy
@morrisrossouw6941
Ай бұрын
Curious to know why a lot of triathletes and ultra runners have high vo2 max and they don’t necessarily do high intensity workouts. I workout regularly and run more than most but I hardly ever do high intensity workouts and my vo2 max is always 60-63.I don’t think I’m misunderstanding the research so it’s leaving me confused.
@cassiosculpts
7 күн бұрын
@@morrisrossouw6941they have at least 5-15% intense training, like tempo sessions and threshold
@drandygalpin
Ай бұрын
Thank you for hosting me, Chris! This was a blast.
@OrdnanceTV
Ай бұрын
One of the most knowledgeable guests on the show. Thanks for your time.
@LisbonLadd
25 күн бұрын
The section on sleep was very helpful - thanks 🙏
@brocklastname6682
18 күн бұрын
Dr Galpin, Is the "consumer grade" sleep lens available yet? I checked out your original program, but it's a little out of my budget.
@motoman1996
13 күн бұрын
Hey Andy. I see there's a wait list for absolute rest and the sleep lens program is sold out.. any idea when either of these will be available? I put myself on the waitlist for Absolute Rest. Thanks!
@10use
4 күн бұрын
You can tell Dr Galpin practices what he preaches. The positive energy oozes off this guy. Admirable Intelligence, curiosity, and a genuine willingness to help others. Chris please bring him back on regularly.
@Eirikkinserdal
Ай бұрын
Galpin deserves all the exposure he get. No sharlatanism or crazy eyes with him.
@drandygalpin
Ай бұрын
Thanks!!
@user-wb5jw8df3t
Ай бұрын
The only negative I've ever seen is that he's done AG1 ads on his podcast.
@user-uk7tk8oc9f
27 күн бұрын
People got to pay the bills. While it's overpriced and overrated in my opinion. Would you rather see a Pfizer ad???😂😂😂 if he was on most any three letter station that would certainly be the case, and I would question every word he said and his intention to the utmost in that case!
@JD..........
25 күн бұрын
Ag1 is.....fine. Just overpriced, obviously. There is dishonesty there, but it's not the wost offender. Let a guy pay his bills.
@user-wb5jw8df3t
25 күн бұрын
@@JD.......... It's garbage product that isn't worth the money, never mind it's ridiculous claims and questionable content. I expect more from Galpin as an educator and researcher than shilling for a disreputable company.
@Gerberous
Ай бұрын
Dr. Galpin is criminally underrated
@drandygalpin
Ай бұрын
Making me blush!
@gabrielab
Ай бұрын
If Andy is on, I'm listening and learning!! Always!! "If you have a body, you're an athlete" 🔥💪🏻
@ThomasAT86
5 күн бұрын
What an absolutely fantastic interview. I haven't looked up stuff by Andy Galpin in a while, but always link his hydration videos on reddit. He's got such a great approach, nuance, context, real-life and real people oriented, and a bunch of science and testing, I just love it.
@markmckibbin3684
Ай бұрын
Bit of a long shot, but would anyone going to Chris's live show in November be keen for a gym session in the afternoon beforehand? Would be great to connect with some of the community!
@Spuddy10
Ай бұрын
You're my new favorite podcaster Chris. I just wish I looked into your stuff sooner. Keep doing your thing! 💪
@Darknight526
Ай бұрын
Great stuff at 36:24. 70% practice 20% practice competing aka scrimmage 10% compete/test
@turbdonkey
Ай бұрын
I thought for sure you would've asked about what a proper warmup for a v02 max session should look like after he called you out.
@Surreal616
Ай бұрын
Great interview Chris. I like listening to Andy Galpin. I appreciate the way he can talk to the needs of a professional athlete and to the person who wants to stay fit and have a long health span. Great guest choice. Keep up the good work.
@omarjoelzaki
Ай бұрын
Love the chemistry and the genuine friendship you guys have started! 😁
@RolandMostoha
Ай бұрын
You ask creative questions even for people who visit a lot of podcasts. You are a brilliant interviewer.
@deepanshu9459
Ай бұрын
It's late night and I'm watching this pod I guess it's doing the very opposite of what it promises
@ME3WarrantyVoider
Ай бұрын
Listening to this before going to sleep, wish me luck... :D
@dianejefferies
27 күн бұрын
I love Andy Galpin Phd... amazing wealth of knowledge & practical advice. Thank you, Chris, for such amazing guests! ❤😊
@Kate-rv6kx
28 күн бұрын
Thanks for sticking up for carbs! I was waking up starving, sweating, and with a racing pulse every night until I started having a starch & protein snack before bed. People keep telling me to cut carbs for weight loss, but those people aren't doctors!
@godsblaze
29 күн бұрын
Exactly what I found to be the conducive for actually keeping up the motivation is to look at everything on a weekly interval (kcal intake, exercise).
@antmanandthecod6073
25 күн бұрын
He said don’t go above 35db but A 2017 study found that broadband sound (aka white noise) played at 46 decibels reduced the amount of time it took for participants to fall asleep by 38% and improved overall sleep quality 1:44:48
@JackSPk
12 күн бұрын
How to Train VO2 Max (15:18) * 8 to 12 minutes: Gradually increase intensity (1 set per week may be enough). * 15 to 20 minutes: For those who are super fit (several times per week). * Key point: It should feel VERY HARD by the end of the set. * If you peak before that time range: You're likely failing for other reasons, not reaching true VO2 Max (e.g., muscular endurance). * Idea: Run 1 mile (8 to 10 min), rest 1 mile, repeat (16:39). * Whatever limits your performance is what you will adapt to. * For the general population: 1-2 times per week of low-intensity training (zone doesn't matter). * Warm-up properly when going for max effort (23:05). If your quads tire before reaching VO2 Max, an increasingly difficult warm-up should help.
@ivanbenisscott
Ай бұрын
when Daddy Chris uploads, i STOP EVERYTHING and watch. On a serious note, you are basically my dad at this point
@Notabot437
Ай бұрын
Gay
@ivanbenisscott
Ай бұрын
@@Notabot437 you identify as gay?
@toaalta
Ай бұрын
Fax
@TodaysThemeIs
Ай бұрын
I hope you're like a 35 year old dude
@Leparkourguy
Ай бұрын
I feel like older brother probably fits better for some of us.
@loganhull3758
Ай бұрын
Awesome episode, the amount of helpful information you guys cover is impressive
@marcbaladi
24 күн бұрын
You can choose any machine and you chose an assault bike. Ooof. Love the directness of "you are not warming up enough" 👀 Great conversation 👏
@jamescarberry-todd4515
Ай бұрын
Finally! Well done Chris you D completed the set 🎉
@health4769
Ай бұрын
andy galpin even works with travis barker, true G
@timonmees3043
Ай бұрын
absolutely insightful! The way you both broke down complex topics into practical advice was fantastic. Andy's expertise paired with Chris's thoughtful questions made for a truly engaging and informative conversatiob Looking forward to more episodes like this! Ps: love the humour
@kasey.chevalierfit
Ай бұрын
This episode is amazing
@drandygalpin
Ай бұрын
Appreciate that!
@cynanomite
28 күн бұрын
I have little doubt that improving VO2 max increases health and leads to increased longevity generally. On the other hand, there is a correlation vs causation issue... Just because VO2 max was higher in tested populations of people who lived longer, doesn't mean it was largely the higher VO2 max that was responsible. However, higher VO2 max is likely correlated with the factors that do cause longevity... But may not be the key factor itself.
@watsonkushmaster3067
27 күн бұрын
Yeah same with the grip and leg strenght he mentioned...i think people that are physically active whole life will have better grip strenght and also better health outcomes, but that doesnt mean grip strenght will help you to be healthier or live longer
@nichtsistkostenlos6565
26 күн бұрын
The point with VO2 Max is that you typically can't get an elite VO2 Max without engaging in behaviors that make you significantly more healthy overall unless you're some kind of genetic outlier. For example, nobody that has a VO2 Max in the top 2% for their age is a smoker. So, it's a great target to have no matter what, because if you're in the constant pursuit of a high VO2 Max, you're going to do a lot of the necessary things to maintain your health.
@penghunter4565
15 күн бұрын
Would of been nice to get an example of a good warm up
@christianvelez7295
Ай бұрын
Just when i need to optimize my sleep. This pod drops wth
@duanehamilton9537
Ай бұрын
Thank you for the work you do.
@mattanderson6672
27 күн бұрын
Brilliant discussion, really interesting Thanks both
@EssenConsumir
27 күн бұрын
43:46 Eat sleep exercise, glorious health base.
@narbwow8168
29 күн бұрын
4:58 I think this is the highlight of the episode: VO2 max out-predicts diabetes, blood pressure, cholesterol, heart disease, and heart surgeries for all-cause mortality. And then a few studies showed that leg strength even out-predicted VO2 max in all-cause mortality, clinical prognosis, post-surgery recovery, and how well you fare during hospitalization. In short, get strong, and get cardiovascularly fit.
@kylelay6858
29 күн бұрын
Andy is the man
@TomPugh450
Ай бұрын
Chris could you send a link for the ear plugs you use for sleep? Thanks
@imrsidhu7735
27 күн бұрын
Chris, the audio on spoify is pretty bad in this podcast mate. Could you please look into it? Generally very low volume. A lot of great info, thanks.
@warrenfoster11
28 күн бұрын
Motivation to do VO2max sessions can come from a group setting.
@yuliyaobradovic2696
29 күн бұрын
Great episode, thank you very much.
@laptacksea
Ай бұрын
Great content!
@Zarih67
Ай бұрын
Very interesting. I have never had a full night's sleep. A good night, I wake once. A bad night, every other hour. Very educational. Is this app available only in the US?
@renaissancestatesman
Ай бұрын
Not an app.
@maritahartmann591
Ай бұрын
I love this podcast. But 20 minutes in. I'm bored to tears. I'm not a gym bro. I work out every day . But I'm not like this. Lol😂
@renaissancestatesman
Ай бұрын
Wouldnt it be awesome if you could get massively more benefits in less time? Only way is through self education or hiring an educated coach.
@joethemig1522
Ай бұрын
Great episode. But what kind of psycho calls a pillow case a pillow sheet?
@thekeytoanything
Ай бұрын
Great podcast. It will most likely solve many of my issues haha
@TodaysThemeIs
Ай бұрын
I just want to say I agree with the guest for the most part, except that out of the "mediocre" podcasts you're one of the better "mediocre" ones 🤣
@vermithor51ac
Ай бұрын
the optimization/adaptation equation red pilled me.
@N22883
Ай бұрын
How does someone develop CO2 tolerance (mentioned around 1:11:00) if we want to try and cover as many bases as AbsoluteRest would tell us too, but if we don't have access to the program? I think become more fit was mentioned, anything else?
@damienmills293
Ай бұрын
Awesome stuff. Thanks. I'm currently super fit. So... a bit more carbs B4 bed, open the window a smidge, sleep on my side and chill the f*ck out.
@kurthoffmann7160
29 күн бұрын
My fitbit sense 2 is pretty damed accurate regarding my sleep. It absolutely nails it every night.
@DeadManVlog
Ай бұрын
Great. Great. ❤
@alexandra7sky
Ай бұрын
❤🙏🙏🙏thank you
@erikweisz6647
Ай бұрын
It seems like this information is for people that are already in good shape. Is there a video done that would help someone who is out of shape and overweight?
@bengale1263
Ай бұрын
Assuming it’s 4 mins a day or even a week, I think even if someone is out of shape, they should be able to do that (then that would help them get into shape). However, it would likely be more beneficial for someone overweight and out of shape to lose weight (via a caloric deficit) and do some steady state cardio to 1. Help with that, and 2. Help you get more in shape.
@jamie6335
Ай бұрын
Check out Dan garner podcasts
@renaissancestatesman
Ай бұрын
He has done hours and hours with Huberman. The funny thing about VO2 max, training to improve it is relative. Do the same protocol. You'll have to do less to peak the heart rate.
@-aussie-
25 күн бұрын
We can see why Andy doesn't drink coffee, he simply doesn't need it
@wow50plus9
27 күн бұрын
Chris may be warming up enough but I question the settings on the equipment he is using. On a Spin bike if the settings are off, you will feel like you are frying your quads, nothing but painful bricks the next day.
@matthewthehawk1066
Ай бұрын
Beast podcast
@MichaelBiebersWorld
Ай бұрын
58:42 bookmark
@PokeLife01
Ай бұрын
Does anyone know what happened between Chris and Mike?
@stevenjezyk9435
Ай бұрын
He was joking 😅. Mike is attracted to Chris 😘
@PokeLife01
Ай бұрын
@@stevenjezyk9435 i don't know, it didn't seem like a joke.
@stevenjezyk9435
Ай бұрын
@@PokeLife01you have to know the backstory. They are good friends 👊
@PokeLife01
Ай бұрын
@@stevenjezyk9435 oh I see, I guess Mike gay. It sounded like Chris wasn't answering Mike's calls anymore. It didn't really sound like a joke but ok.
@stevenjezyk9435
Ай бұрын
@@PokeLife01 Mike is straight and married.
@ophirmayer1
Ай бұрын
Take martial arts trainees as a study group, they work in rounds, usually, so their VO2 max should be off the charts, and see if these assumptions hold water
@renaissancestatesman
Ай бұрын
Assumptions!? Do you know who Andy Galpin is?
@ophirmayer1
29 күн бұрын
@@renaissancestatesman yes. They could be very valid, but yes they are assumptions that the two are causal and not just correlated.
@nichtsistkostenlos6565
26 күн бұрын
There have been hundreds of studies on VO2 Max in trained and untrained populations. Maybe go look at the existing studies before presenting another one.
@magdalenao6878
26 күн бұрын
❤❤❤
@adamd9418
Ай бұрын
Just curious, why is a ski erg insane?
@renaissancestatesman
Ай бұрын
Upper body dominant. Harder to get the heart rate up high enough for long enough.
@doniver
Ай бұрын
Have anyone tried to build VO2 Max training that can be done by swimming or skiing ? 🤔
@renaissancestatesman
Ай бұрын
Swimming definitely. Follow same protocol but in the pool. Be careful you don't drown. Same with cross country skiing.
@doniver
29 күн бұрын
@@renaissancestatesman Thank you 😍 Then I definitely want to see how this proctocol works in practice for me 😊 Thank you once again 😍
@nichtsistkostenlos6565
26 күн бұрын
Swimming is hard to do VO2 Max training unless you're a good swimmer. Most people fail swimming too early to properly test VO2 Max due to poor form/inexperience. So, it's not a go-to option for most, but if you're an experienced swimmer, it's definitely possible.
@zensvlognotapro
Ай бұрын
Sleep is a weapon- Robert Ludlum -
@renaissancestatesman
Ай бұрын
My noise machine is as loud as possible.
@dinosemr8141
Ай бұрын
❤️💖🙏❤️💖
@scaraboy
23 күн бұрын
FTA
@artgreen6915
Ай бұрын
This leg press stuff - adjusted for sex or not? Otherwise the prognosis for children and most women is automatically worse which seems quite unlikely. Also what about causality with the overview he begins with talking about? There are various trends where you may have characteristics that lead to you performing well in certain ways, also benefitting you in other ways (ie correlated). However if you try to manipulate this, someone without those genetic benefits may train very hard and just end up making themselves tired (I'm exaggerating to make the point, of course they would get some conditioning benefits). For example if person A is great at a throwing sport 1, told they'd also be great at throwing sport 2, and it turns out correct. Person B is then told based on this that they need to do more of sport 1 to get good at sport 2, but actually they're not good at either because they have a dodgy elbow and short arms! So to what extent would VO2max and leg press training improve your prognosis, vs to what extent do some people have a good prognosis really from deeper factors that happen to also make it naturally easier for them to have great VO2max and leg strength?
@Jombozeus
Ай бұрын
Does anybody notice that when he talks about exercise physiology, he has clear logic and instant citations… but when he talks about sleep, he fumbles his sentences and backtracks on ideas? Makes me feel like he’s trying to come off as having more domain knowledge than he actually has to sell his sleep-related products - which I’d hazard a guess is based on incomplete at best science. Maybe I’m wrong, but smells funky.
@jamie6335
Ай бұрын
Very wrong, have you even looked at what he does? Matt Walker advises a lot and runs a lot of sleep experiments vs Andy running a lot of his own exercise physiology experiments it would make sense he can draw on the exercise data easier than the sleep.
@renaissancestatesman
Ай бұрын
That's your breath blowing back in your face.
@nichtsistkostenlos6565
26 күн бұрын
Most of Galpin's body of work is related to studies of exercise physiology, so it's probably much easier for him to recall those things as it's been his life for decades.
@tarunarachmad3976
4 күн бұрын
59:29 i never wake up to go to toilet
@tarunarachmad3976
4 күн бұрын
1:54:19
@tarunarachmad3976
4 күн бұрын
2:05:35
@wread1982
Ай бұрын
Hey Chris, are you Mike Isratels identical Twin brother??
@davidklausen1316
8 күн бұрын
The way the endurance training gurus present their training philosophies is a jumbled mess compared to how the top hypertrophy and strength training guys present theirs.
@ownitacademy8103
19 күн бұрын
I really hate to talk shit on people. But, I must be the only person that didn’t rate this episode! I felt the content was without any nuance, some topics Andy didn’t seem to actually know much about other than some surface level stuff and used a load of correlation to assume causality. Just as example, the answering of the question around interval training. Just went around a lot of hot air information with no actual substance.
@sophieblooming8555
Ай бұрын
Amazing contents aside, it just so happens that both are wearing hats, indoor. What functions do hats serve here? Can any hat wearers explain?
@renaissancestatesman
Ай бұрын
Form. Not function.
@Zazazapro
27 күн бұрын
Andy is just selling his sleep program in this podcast. Saying that everything else is unhelpful "bla bla, everyone is a millionare if follow my sleep program, all other metrics are wrong"
@vls3771
22 күн бұрын
The cap on backwards indoors only works for teenagers 😅
@jasoncole919
Ай бұрын
The only fault of this podcast is Chris's back to front baseball cap. Wrong on many levels 😂
@billyalexander5645
Ай бұрын
Hoodies and caps and black tshirts with words like discipline written in white writing and skin tight jogging bottoms carrying around giant bottles of water taking supplements to boost productivity, sleeping, eating and shitting efficiently
@justanghozzst8218
Ай бұрын
Yes, just yes
@DMAcidRacing
Ай бұрын
More marginal gains acquired 🏦 📈
@Mick-1415
Ай бұрын
Sleep is for sheep 😂
@Mick-1415
Ай бұрын
@@AncientYouth64 do I win a participating certificate 🤣
@NeanderthalNatty
Ай бұрын
I love hearing small guys telling us we shouldnt train that hard
@renaissancestatesman
Ай бұрын
Tell me you don't know who Andy Galpin is without telling me. Or you're taking a piss and got me.
@NeanderthalNatty
29 күн бұрын
@@renaissancestatesman I don't know who he is but I have pencils bigger than that neck
@jl2619
29 күн бұрын
@@NeanderthalNattyshould watch his series with Huberman. Excellent
@nichtsistkostenlos6565
26 күн бұрын
Not everyone wants to be a professional body builder, genius.
@NeanderthalNatty
26 күн бұрын
@@nichtsistkostenlos6565 I don't want to be a professional bodybuilder, don't want to be small either.
@zs5002
Ай бұрын
These 2 hour podcasts with fitness experts bore me to death. If you just workout hard you’ll be fine. 99% of us aren’t athletes anymore
@jamie6335
Ай бұрын
Performance training isn’t only for athletes
@Eirikkinserdal
Ай бұрын
"If you have a body, you are an athlete"
@ginaharrison740
29 күн бұрын
I agree they are a bit too long. However, the information helps those of us who don’t have access to a Galpin, to set our guidelines based on available time and our strengths and weaknesses. Since it’s forever changing, especially as we get older, it’s good to know about the training options we can use continue to be recreational athletes.
@michaelstone9701
26 күн бұрын
They talk about much more than athletes. There were several mentions of executives and how similar approaches can be applied to them. I’m no executive but I struggle with sleep, and I still want to improve my overall health. Plenty of lessons in here beyond “workout hard.”
@nichtsistkostenlos6565
25 күн бұрын
This podcast is specifically for people that are striving for long term healthspan. So, no, just working out "hard" isn't good enough. There are a lot of dumb ways to work out hard that don't meet my goals. I want to move around like I'm in my 60s when I'm in my 80s, in order to do that, I need to understand what is the best protocol that works for me which requires understanding lots of details. It just sounds like this isn't the podcast for you.
@omarboulad6265
Ай бұрын
First
@mattstanbridge
Ай бұрын
The New Science of Heart Health? Did he not emphasise that we've had the knowledge for decades and this isn't new data. Do you listen to your guests Chris?
@1jesus2music3duke
Ай бұрын
He literally said “we’ve known this since the 80s” within ten minutes of the podcast starting…
@nhynyx
Ай бұрын
Stopped watching as soon as he said that total time spent sleeping and how much time was spent sleeping in various stages was garbage. It is not garbage.
@jamie6335
Ай бұрын
Yea it’s not like there is nuance to this, like how it depends on how you measure the stages as every device/practitioner may class those stages differently. So while they are important if you aren’t measuring it with a top class expert then total time is more practical. Fuck nuance and context tho right
@nhynyx
Ай бұрын
@@jamie6335 Fair. But 99.99% of all people looking to improve their sleep, will not have access to a top class expert measuring their sleep, now will they? Also, you will not find a single sleep expert who says those same things are garbage, except Andy. But hey, if you do find one, let me know.
@winkeyface2933
Ай бұрын
Translation: "Bwaah, I can't accept that I've wasted money on devices and supplements, and that I'm gullible, so I will admonish this guy and what he says, even though I have no idea what I'm talking about."
@nhynyx
Ай бұрын
@@winkeyface2933 Well, I do know what I'm talking about. See, Andy needs to say that stuff is garbage, because it's the only way his "sleep business" works. See, if those metrics aren't garbage, what the hell can he charge people to track? But ahhh, there it is. Those metrics are now "garbage" and he knows what to track! Lucky for you all!
@renaissancestatesman
Ай бұрын
@nhynyx so he went into depth on why. But you had to get back to the circus so you rushed off. After hearing his analysis, it's garbage.
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