Andy Galpin

• SupplementDoes itSponsor, disclosed

  Protein powder

  Whey sits in what he calls his big three, the supplements he says he uses most, both personally and with clients. After a three-hour night he doubles the protein scoop on purpose, so there is less physical room for the burgers and fries the day pulls him toward.

  Source: Perform: How to Boost Your Metabolism & Burn Fat
  View item: Protein powder18/62Backed by 18 of 62 stacks
• SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Caffeine

  A single shot of espresso covers his whole day. Anything in the afternoon has to be decaf or close to it, and he says the dozen or so nootropics he has tried beyond caffeine flatten him, while most of the people he coaches do fine on them.

  Source: Perform: Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia
  View item: Caffeine14/62Backed by 14 of 62 stacks
• SupplementDoes itSponsor, disclosed

  Creatine monohydrate

  Takes at least seven to 10 grams a day, above the three to five grams most protocols name. Strength and brain-health data are what he cites. The brand he uses, Momentous, is the show's presenting sponsor.

  Source: Perform: How to Reach Your Fitness Goals (Hard-to-Grow Muscles, Lose Fat, Busy Schedule & More)
  View item: Creatine monohydrate12/62Backed by 12 of 62 stacks
• SupplementDoes itSponsor, disclosed

  Electrolyte supplementation

  Featured LMNT in a YouTube hydration series back in 2020, long before the podcast existed. He uses the citrus and watermelon flavors to pre-hydrate before a long day out. His caveat: 1,000 mg of sodium a packet is a lot, and may be way too much for anyone who barely sweats or already eats plenty of salt. LMNT sponsors Perform.

  Source: Perform: Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks
  View item: Electrolyte supplementation12/62Backed by 12 of 62 stacks
• SupplementDoes itSponsor, disclosed

  Omega-3 (EPA/DHA)

  Puts his own fish oil habit at 15 years or more. Third-party testing for lead and mercury is what he checks first. He also warns that some brands pad a label with non-EPA and DHA oils to keep the fish oil count high and the active ingredients low. Momentous sponsors the podcast.

  Source: Perform: Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks
  View item: Omega-3 (EPA/DHA)9/62Backed by 9 of 62 stacks
• GearRecommends$$$Cheap: Roughly under $50, or under $15/month.

  Heart rate monitor

  Anyone who cannot measure blood lactate has enough with a heart rate monitor and a stopwatch, he says. Run a two-mile test or a 30-minute effort, plug the number into published tables, and the threshold estimate gets close.

  Source: Perform: How Lactate & Metabolism Influence Performance
  View item: Heart rate monitor4/62Backed by 4 of 62 stacks
• GearDoes itSponsor, disclosed

  Eight Sleep

  Says he has slept on a temperature-controlled mattress cover for more than three years and hates traveling away from it. He runs hot at night, or as his wife puts it, he is a furnace, and without the cooling he wakes up overheated in the middle of the night. Eight Sleep sponsors the podcast.

  Source: Perform: Build Mental Toughness & Perform Under Pressure
  Visit eightsleep.com (opens in a new tab)3/62Backed by 3 of 62 stacks
• GearDoes it$$$Expensive: Several hundred dollars and up.

  Air bike

  An assault bike is one of his own hard conditioning options, next to interval work and running hills. On a bad-sleep day he drops all three and walks instead.

  Source: Perform: How to Boost Your Metabolism & Burn Fat
  View item: Air bike2/62Backed by 2 of 62 stacks
• GearDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Mouth tape

  Uses mouth tape a lot, and offers it as the cheap first thing to try when snoring is wrecking someone's sleep. Sometimes that step alone solves the problem, he says. When it does not, the next step he names is usually a sleep study.

  Source: Perform: How to Enhance Performance With Better Sleep
  View item: Mouth tape2/62Backed by 2 of 62 stacks
• BookRecommends$$$Cheap: Roughly under $50, or under $15/month.

  Daniels' Running Formula

  Runners who cannot measure lactate directly get sent to Jack Daniels, whose VDOT number turns one race result into training paces and predicted times at other distances. The tables have been around a long time and are all over the internet, he notes.

  Source: Perform: How Lactate & Metabolism Influence Performance
  View item: Daniels' Running Formula1/62Backed by 1 of 62 stacks
• GearDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Nasal dilator strips

  Runs nasal dilators alongside the tape so air still moves through the nose overnight. He treats the pair as one intervention, and reports a lot of success with it on snoring specifically.

  Source: Perform: How to Enhance Performance With Better Sleep
  View item: Nasal dilator strips1/62Backed by 1 of 62 stacks
• GearDoes itSponsor, disclosed

  Performance activewear

  Rhone is his favorite activewear brand in the world, he says, and he is neurotic about how fabric feels, which is why he settled on one label. Rhone sponsors Perform, and he states on air that he uses the sponsors' products himself.

  Source: Perform: Build Muscle Size, Strength & Power With Science-Backed Programs
  View item: Performance activewear1/62Backed by 1 of 62 stacks
• SupplementDoes itSponsor, disclosed

  Prebiotic fiber supplement

  A scoop of cinnamon prebiotic fiber goes into water every night, covering whatever his food missed that day. He frames it as topping up a whole-food diet rather than replacing one. Momentous, which makes it, is the presenting sponsor.

  Source: Perform: Build Mental Toughness & Perform Under Pressure
  View item: Prebiotic fiber supplement1/62Backed by 1 of 62 stacks
• SupplementDoes itSponsor, disclosed

  Protein bars

  Bars close the gap between the protein target he sets and what most people manage from meals. He rates David as the best-tasting one he has eaten. David sponsors the show.

  Source: Perform: Enhancing Bone Health at Every Age
  View item: Protein bars1/62Backed by 1 of 62 stacks
• AppRecommendsSponsor, disclosed

  RP Hypertrophy App

  Listeners who want a written lifting program get pointed at Renaissance Periodization rather than at building one themselves, with the companion diet app mentioned alongside. RP sponsors the show, and he stops short of saying he trains on it.

  Source: Perform: Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks
  Visit rpstrength.com (opens in a new tab)1/62Backed by 1 of 62 stacks

Repeatable, mostly free routines with a defined trigger and dose.

• Wild game meatDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.

  Eats almost exclusively wild game. Meat from Maui Nui is on his plate close to every day, and he flags his own involvement with the company in the same breath.

  Source: The Tim Ferriss Show: Performance Coach Andy Galpin, Rebooting Tim's Sleep, Nutrition, Supplements, and Training for 2024 (#716)

  1/62Backed by 1 of 62 stacks
• Resistance trainingRecommends$$$Cheap: Roughly under $50, or under $15/month.

  He splits the two reasons to lift. Push-ups and sit-ups can drive hypertrophy if that is what you have; strength pushes you toward barbells, dumbbells and machines you can actually load. On fat loss he reads the evidence as lifting keeping weight off rather than taking it off.

  Source: Perform: The Fundamentals of Training for Muscle, Strength & Longevity

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• Protein-forward eatingRecommends$$$Cheap: Roughly under $50, or under $15/month.

  One gram of protein per pound of body weight is the figure he keeps returning to, for muscle, recovery and staying full. He accepts in the same sentence that most people find it hard to reach from meals alone.

  Source: Perform: Dr. Herman Pontzer: How We Really Burn Calories & Lose Weight

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• 5-4-3-2-1 ruleRecommendsFREE, no cost

  His countdown for fat loss: five active days, four structured workouts, three of them sweaty, two genuinely hard, one long and easy. Being active and working out are not the same thing, he insists. Fat loss programs that succeed probably land near that shape, he says.

  Source: Perform: The Fundamentals of Training for Muscle, Strength & Longevity

  1/62Backed by 1 of 62 stacks
• 72-hour ruleRecommendsFREE, no cost

  Put a stimulus on any muscle you want to grow at least every 72 hours. He calls it dumbing the idea down on purpose, and says some protocols break the rule, which he would rather come back to once the rule itself is understood.

  Source: Perform: The Fundamentals of Training for Muscle, Strength & Longevity

  1/62Backed by 1 of 62 stacks
• Galpin equation hydrationRecommendsFREE, no cost

  For most people that works out at three to six ounces of fluid every 15 or 20 minutes of exercise, from an equation Andrew Huberman named after him. It sits on top of a daily baseline of roughly half your body weight in ounces. Needing the bathroom three or four times after a session means you drank too much.

  Source: Perform: The Fundamentals of Nutrition, Hydration & Performance Fueling

  1/62Backed by 1 of 62 stacks
• Three to five ruleRecommendsFREE, no cost

  Three to five days, exercises, sets, reps and minutes of rest. He credits the heuristic to work going back about 80 years and offers it as a rough starting point for strength and power, not as a finished program.

  Source: Perform: The Fundamentals of Training for Muscle, Strength & Longevity

  1/62Backed by 1 of 62 stacks

Daily practices held long enough to become default behavior.

• Daily walkingDoes itFREE, no cost

  When sleep has been short he abandons the hard session and gets three or four ten-minute walks in instead. Almost anyone can walk when exhausted, he says, and the low-level movement adds up if bad nights are frequent.

  Source: Perform: How to Boost Your Metabolism & Burn Fat

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• NappingDoes itFREE, no cost

  Third on his own list of responses to a bad night, and the one he expects to surprise people. Thirty, 60 or 90 minutes that improves the next ten hours beats grinding through the day making worse food choices.

  Source: Perform: How to Boost Your Metabolism & Burn Fat

  7/62Backed by 7 of 62 stacks
• Respiratory rate trackingDoes it$$$Cheap: Roughly under $50, or under $15/month.

  Overnight breathing rate is the number he watches on himself. More than about one and a half breaths per minute above his average means something happened that night, he says. He feels it moves before HRV or resting heart rate, while admitting the data behind that is thin.

  Source: Perform: Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks

  1/62Backed by 1 of 62 stacks

• “Maui Nui is fantastic. I feel like I eat it almost every day at this point. I eat almost exclusively wild game. That’s what I do.”

  On Wild game meat

• “I use it a ton, especially using a combination of nasal dilators, so either nasal strips or something like that to open up your nasal passageways, as well as mouth tape.”

  On Mouth tape

• “If I wake up and my respiratory rate is more than probably one and a half breaths per minute higher than my average, 100% something happened that night, or I’m getting sick, or something else happens.”

  On Respiratory rate tracking

• “I will dumb this down sometimes to what I call the 72-hour rule, meaning every 72 hours or so, try to put a stimulus on the muscle you want to grow.”

  On 72-hour rule

• “It is one of the most researched supplements in the world and has demonstrated benefits, which is why I make sure to take at least seven to 10 grams a day.”

  On Creatine monohydrate