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

ℹ️ EPISODE INFO

Released

February 26, 2024

Duration

2h 28m

Channel

The Diary of a CEO

Watch on YouTube

▶ Open ↗

📝 EPISODE DESCRIPTION

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. 00:00 Intro 02:49 Enhancing People's Physical & Cognitive Performance 04:54 Why You Care About Human Performance? 10:37 What's Your Academic Background 11:36 What's the Range of People That Come to You & What Do They Want Fixing? 14:21 What Stops Us from Reaching Our Optimal Performance? 20:51 How Vitamin Deficiencies Affect Our Body 24:35 Why We Don't Get Accurate Results from Blood Tests 28:20 You Need to Understand Why Your Body Markers Are Down 32:23 Why People Struggle to Sleep 37:21 How to Improve Your Sleep 42:57 Is 8h the Optimal Sleep Time? 48:32 The Misconceptions of Sleep Debt 50:49 The Power of Doing Tasks at Your Usual Circadian Times 55:02 Environmental Factors That Affect Our Sleep 01:04:55 Create the Optimal Environment for Restorative Sleep 01:06:34 Sleep Debt 01:09:50 How to Stop Travels Disrupting Your Sleep 01:12:06 How Important Is Your Heart Rate Variability (HRV)? 01:13:33 The Impact of Keto Diet and Carbs on Your HRV? 01:16:16 The Effects of Introducing Carbs Back into Your Diet 01:18:20 How to Have a Healthy HRV? 01:23:15 Good Morning Routines for Improved HRV 01:27:52 Does Red Light Have an Effect on Our Bodies? 01:30:14 The Importance of Choosing the Right Training Exercises 01:31:08 Gain Muscle Mass and Stay Lean 01:34:57 When to Eat When Exercising 01:36:56 Best Training for Best & Lasting Performance 01:39:00 The Death Dangers of Falling at 60+ Years Old 01:42:09 What Is VO2 Max? 01:44:41 What VO2 Max Says About Your Health 01:49:11 People Don't Believe Their Health Problems Can Be Fixed 01:52:02 The Exercise and Steps to Improve VO2 Max 01:54:21 To Build Muscle You Need to Add Variations to Your Exercise Routine 01:58:31 Creatine Benefits for Your Body 02:03:47 Fat Loss 02:11:08 Depriving Yourself from Food Isn't Beneficial in Weight Loss 02:12:12 Why Should You Do Strength Before Endurance? 02:12:36 How Technology Will Shape Our Health 02:18:18 The Impact of Minimizing Stressors in Our Lives 02:24:21 Last Guest Question Follow Dr Andy Twitter - https://bit.ly/3IasClR Instagram - https://bit.ly/3wuEigJ Join this channel to get access to perks: https://www.youtube.com/channel/UCGq-a57w-aPwyi3pW7XLiHw/join You can get yourself a CO2 monitor here: https://amzn.to/3uKGT5y Get tickets to The Business & Life Speaking Tour: https://stevenbartlett.com/tour/ Follow me: https://beacons.ai/diaryofaceo Sponsors: WHOOP: https://join.whoop.com/en-uk/CEO ZOE: http://joinzoe.com with an exclusive code This episode of The Diary Of A CEO was filmed at Gold Tree Studios, located in the heart of the Sunset Strip, West Hollywood, California

🎤 SPEAKERS

• Dr. Andy Galpin

  guest

• Steven Bartlett

  host

• Narrator

  other

🧾 EPISODE SUMMARY

In this episode of The Diary of a CEO, featuring Dr. Andy Galpin and Steven Bartlett, The Muscle Growth Doctor: Exercise At Night Is A Terrible Idea! Grip Strength = Disease! Andy Galpin explores muscle, Longevity, And Sleep: Andy Galpin’s Blueprint For Lasting Performance Dr. Andy Galpin explains how strength, VO₂ max, and sleep quality are among the strongest predictors of longevity and functional independence, far outweighing most traditional health markers. He distinguishes between visible and hidden stressors, showing how issues like vitamin deficiencies, poor sleep architecture, CO₂-laden bedrooms, and misread blood work quietly erode performance. Galpin details practical strategies for improving sleep (including sleep restriction, environment control, and routine design), training (balancing strength, power, VO₂ max, and mobility), and nutrition (protein sufficiency, sensible carbs, and smart supplementation like creatine). Throughout, he stresses adherence, patterning, and deliberate stress as the real drivers of long-term health, while warning against over-focusing on lab ranges, genetic tests, or gimmicks at the expense of fundamentals.

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