Autonomic Nervous System

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

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 Athlete, Vitality Blueprint, Absolute Rest, and RAPID Health & Performance.

Please enjoy!

Resources from this episode: https://tim.blog/2024/01/17/andy-galpin/

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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. 

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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 threonate, apigenin, 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.).

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This episode is also 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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[08:46] Doubling testosterone by changing the path of a morning walk.

[12:03] Curing a lifelong sleep disorder in five minutes for under $100.

[14:09] Training priority.

[26:26] Building Tim 4.0.

[31:37] Insights provided by tracking respiratory rate.

[38:23] Tracking device options and accuracy.

[44:49] Physiology recognizes patterns.

[46:33] Physiology is personal.

[50:32] Two to seven minutes of quiet darkness.

[57:04] Sleep banking/extension.

[1:02:54] Options for optimizing sleep quality.

[1:12:19] Caffeine and sleep.

[1:19:40] Hydration.

[1:25:13] Hyperhydrated? Dehydrated? Albumin knows.

[1:29:26] Cultivating better hydration habits.

[1:35:50] Sweat testing.

[1:37:28] Consequences of top-tier sweating in the sauna.

[1:45:23] Maximizing electrolyte efficacy.

[1:49:56] Nutrition for optimal feeling and performance on the slopes.

[1:53:35] Supplementation.

[1:56:10] The three Rs of recovery: repair, replenish, and rehydrate.

[1:59:20] Getting enough protein.

[2:02:23] Getting enough carbs.

[2:07:37] Salt and electrolytes.

[2:08:11] Fruits and veggies.

[2:09:06] Creatine.

[2:10:35] Vitamin D and omega-3.

[2:11:55] Ashwagandha and rhodiola.

[2:17:10] Accelerating acclimation to altitude.

[2:22:57] Letting physiology do what it wants to do.

[2:24:52] Andy’s current projects and parting thoughts.

[2:29:14] Minimizing risk for injury while training on the slopes.

[2:45:32] Meditation, breathwork, and Bas Rutten’s O2 Trainer.

[2:51:15] Low-volume strength work and high-velocity eccentric control.

[2:54:42] Fatigue and recovery.

[2:56:29] Global torso.

[2:57:53] Leg training.

[2:59:14] A holistic approach to movement.

[2:59:58] The three-to-five method.

[3:01:07] What a week of full training might look like.

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Uncover the psychological and physical issues behind comfort eating and learn how to start your journey to recovery with Stephen Porges' Polyvagal Theory, in the latest episode of Underground Confidence with Shelley Treacher.

In this episode, we look at ways to regulate the autonomic nervous system and how to start a journey of recovery from comfort eating. We discuss Stephen Porges’ polyvagal theory, provide a polyvagal exercise to kick in the parasympathetic response, and explore topics such as the difficulty of stopping eating, the psychological and physical issues behind it, the self-critic as the number one reason for comfort eating, and the inner child. We also talk about the physiology of triggering, the window of tolerance, and how to regulate the parasympathetic nervous system response.

Chapters
(0:00:02) - Regulating the Nervous System
(0:09:17) - Self Regulation and Comfort Eating Recovery

Chapter Summaries
(0:00:02) - Regulating the Nervous System (9 Minutes)
This episode focuses on ways to regulate the autonomic nervous system, which is split into the sympathetic and parasympathetic systems. The sympathetic system is active when assessing threats, while the parasympathetic system is active when resting and digesting. Laughing, humming, singing, and dancing can all help to kick in the parasympathetic system and indicate that there is no danger. Stephen Porges's polyvagal theory is also discussed, and a polyvagal exercise is provided to help listeners get back into the parasympathetic response.

(0:09:17) - Self Regulation and Comfort Eating Recovery (6 Minutes)
Underground Confidence with Shelley Treacher' is discussing the topics of self-regulation, emotional eating, and how to start a journey of recovery from comfort eating. The episode provides an overview of the topics discussed throughout the year, such as the difficulty of stopping eating, the psychological and physical issues behind it, the self-critic as the number one reason for comfort eating, the inner child, and how to start having a good conversation with it. Additionally, the episode explains the physiology of triggering, the window of tolerance, and how to regulate the parasympathetic nervous system response.

Another podcast you will love: Why You Feel Guilty When You're Not Being Productive

Want Shelley's Comfort Eating Recovery Starter Kit?
Subscribe here for 'Comfort Eating Recovery Starter Kit'


Have a question or comment? shelley_treacher@hotmail.com

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View the Show Notes Page for This Episode

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Episode Description:

In this “Ask Me Anything” (AMA) episode, Peter and Bob first answer a variety of questions related to heart rate variability (HRV): what it means, why it matters, and how to measure, interpret, and potentially elevate it. Next, they dive deep into the topic of alcohol, beginning with a discussion on the negative impact that it can have on sleep. They then break down the confusing body of literature suggesting potential health benefits to moderate levels of drinking compared to complete abstinence and point out the limitations of these studies. Finally, they conclude by analyzing data on the impact of moderate and heavy drinking on the liver and on risk for Alzheimer’s disease and dementia.

Please note: this AMA is audio only. If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #31 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

• What is heart rate variability (HRV), and why do we measure it? [2:10];
• The association between low HRV and mortality risk [10:00];
• What high and low HRV means and why athletes strive for a high HRV [15:30];
• Factors that can raise or lower HRV [18:00];
• How and when to measure HRV, and the best wearables [19:15];
• Interpreting your personal HRV number and why there’s so much individual variation [23:15];
• How Peter’s morning HRV reading impacts his decision to train [28:30];
• Alcohol’s impact on sleep [31:30];
• Metrics to track the impact of alcohol on your sleep [34:00];
• Alcohol’s impact on the need to urinate during the night [39:00];
• Alcoholic fatty liver disease (AFLD) [41:30];
• Individual differences in the way people metabolize and react to alcohol consumption [44:15];
• Analysis of epidemiology studies suggesting moderate alcohol consumption lowers mortality risk [52:00];
• Alcohol consumption and Alzheimer’s disease [1:05:15];
• Heavy alcohol consumption and risk of dementia [1:08:30];
• Chronic effects of alcohol on the liver [1:17:45];
• The relationship between alcohol, sleep, and automotive deaths [1:20:45]; and
• More.

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