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