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Worthy Podcasts #10

Writer's picture: Murali ThondebhaviMurali Thondebhavi

Applied physiology, sports medicine, sleep research are all making huge strides. It's exciting times to be living in.



Prof Andy Galpin is a leading researcher in kinesiology. His work covers various aspects of exercise, sleep, nutrition and muscle physiology.


In this in-depth interview with him Steven Bartlett there is a lot to learn.


Find below my notes from the episode:


- People want to look a certain way, feel a certain way and perform a certain way

- Understand stressors - visible and invisible

- Hidden ones are vitamin, mineral insufficiency, sleep deficit, muscle strength (grip),

- Dementia is related to poor grip

- Asymmetric grip is an early indicator of neurological diseases

- Blood work numbers can be misleading

- Physiology tries to correct itself. Don't see numbers independently. Try to understand the underlying pathology

- Albumin is a good marker for dehydration

- Get in-depth analysis sleep study

- Cardiopulmonary coupling is a good way to assess sleep

- The anxiety of not able to sleep well is a big trouble

- It will be a reinforced behaviour

- Body's superpower is to adapt and respond

- Sleep restriction training - sleep at 1159 everyday and get up at 5 for a week. No naps. Backfill 15 minutes everyday day from them onwards till you reach 8hr schedule

- Don't watch TV, social media the first thing in the morning. You don't need that jumpstart. Body will start anticipating and waking you up early

- Sleep extension has 9-10% increase in your performance. Even 30min extra helps. No evidence for longevity

- Intentional napping is super powerful

- Sleep debt. You cannot keep a weekly sleep target i.e sleep less everyday and make up on the weekend

- Sleep consistency is most important of all sleep habits

- Doing same task at the same time everyday

- Physiology will do everything to keep pH constant

- Making sure that you are ON when you need it and OFF when you have to is important. Able to trigger parasympathetic and sympathetic at will is key

- CO2 in 3000ppm due to close doors can affect sleep quality

- HRV is an important indicator.

- Have sensory depleted times during the day. Have 10-15 min breaks spread out

- You can have a stressed out physiology but psychological makeup might mask it

- Sleep and recovery are not the same

- Redlight therapy. Penetrates through the skin. Has lot of benefits

- Move well - successful aging. Don't skip training. Don't get hurt. Don't fall. Train for balance. Have foot and hand speed.

- Physical strength and Vo2 max are two metrics directly linked with longevity

- Vo2max will keep going down after 40-45 years

- When vo2max is less than 18 (males), 15 (f) is critical. Can't do adls

- Work out regularly when you can. You will have buffet when ill health strikes

- Keep heart rate elevated for atleast 20min. No need to keep in any zone.

- Specific activity doesn't matter.

- Specific Adaptation to Imposed Demand - challenge your physiology to improve performance

- Creatine is good supplement. It helps all parts of the body. Use [examine.com](http://examine.com) to get best info on supplement.

- Adhere to exercise is most important for fat loss/fitness

- Over long period - adequate protein intake, strength training, calories burning activity. Do these consistently

- Do strength training before endurance

- Precision exercise and precision nutrition will be coming soon

- Digital twins are the future

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