Galpin Links Low VO2 Max to 300% Jump in All-Cause Mortality Risk

Galpin：低最大摄氧量与全因死亡风险激增 300% 相关 心肺耐力差会使全因死亡风险增加约 300%，远超吸烟或糖尿病带来的风险。 Andy Galpin 博士提出了一套基于循证证据的综合路线图，旨在优化健康、睡眠与身体寿命。他深入剖析了握力、心率变异性（HRV）及最大摄氧量（VO2 max）等关键健康指标，解释了低最大摄氧量和肌肉健康状况不佳为何比吸烟或糖尿病等传统危险因素带来显著更高的全因死亡风险。Galpin 重点介绍了获得恢复性睡眠的实用策略（包括调控室内二氧化碳浓度及避免深夜进行高强度锻炼），同时阐释了蛋白质摄入时机、力量训练顺序，以及随着年龄增长维持组织可塑性的生理重要性。 握力与腿部力量是神经肌肉系统衰退的关键指标，而最大摄氧量（VO2 max）对全因死亡率的预测性极高——偏低的 VO2 max 会使全因死亡风险上升约 300%，显著超过吸烟或糖尿病约 40% 的影响。 (0:00) 提升生理机能前应先排查并解除隐性内在压力（如微量元素缺乏、内分泌紊乱等“刹车”因素），而不是盲目盲目加码高强度训练或采取激进的节食策略。 (14:21) 常规体检化验单的参考区间大多统计自普遍处于亚健康状态的普通人群，即便指标落在“正常范围”，也并不代表身体处于最佳健康水平。 (23:35) 睡眠债务无法在周末通过突击睡懒觉来抹平；维持每天入睡与起床时间浮动在 20 至 30 分钟内的作息一致性，对身体机能与深度恢复更为关键。 (48:32) 将竞技与关键决策安排在自身昼夜节律的黄金窗口能提供显著生理优势，而深夜进行高强度运动会过度激活交感神经，破坏深度睡眠与心率变异性（HRV）。 (53:18)

Dr. Andy Galpin argues that long-term vitality, cognitive health, and functional independence depend on foundational physiological capacities—specifically cardiorespiratory fitness, muscular strength, and autonomic nervous system regulation—rather than isolated biomarker optimization or extreme dietary trends. Predictive Biomarkers of Longevity and Independence (0:00) Cardiorespiratory capacity, grip strength, and leg power serve as critical clinical windows into neuromuscular health and all-cause mortality. Citing epidemiological data from Dr. Jonathan Myers' laboratory analyzing roughly 750,000 individuals, Galpin notes that while smoking and diabetes elevate mortality risk by approximately 30% to 40%, having low cardiorespiratory fitness (VO2 max) or low physical strength increases mortality risk by 300% to 500%. Grip strength and bilateral asymmetry exceeding 10% can signal central nervous system strain, early denervation, and elevated risks for Alzheimer's disease and dementia, as demonstrated in research led by Dr. Tommy Wood using UK Biobank and NHANES data. Furthermore, Galpin warns that standard commercial laboratory reference ranges are derived from increasingly sedentary, metabolically compromised populations; as a result, "normal" test results frequently overlook subclinical dysfunction, such as fasting blood glucose levels above 95 mg/dL that already induce oxidative stress and vascular damage. Sleep Architecture, Ventilation, and Recovery Windows (53:18) Sleep provides the bedrock for physical and cognitive restoration, yet Galpin emphasizes that sleep debt cannot be banked or retroactively compensated for on weekends. High-intensity late-night workouts severely impair sleep onset and heart rate variability (HRV) by triggering sympathetic nervous system arousal and elevating core body temperature, leaving a physiological carryover that can last two to six hours. For individuals struggling with fragmented sleep, Galpin recommends sleep restriction training—temporarily capping time in bed to five hours and incrementally adding 10 to 15 minutes weekly—over heavy doses of exogenous melatonin, which can leave individuals sedated the following day. Environmental bedroom conditions also play an underappreciated role in sleep quality. In poorly ventilated rooms, ambient carbon dioxide (CO2) exhaled by occupants can climb from safe levels below 900 ppm to over 2,500 ppm. Exposure to these elevated concentrations prompts involuntary respiratory stress, elevates resting heart rate, and causes measurable drops in both subjective and polysomnography-measured sleep stages. Autonomic Balance and Root-Cause Stress Auditing (78:37) Galpin frames heart rate variability as a dynamic equilibrium between cumulative physiological stressors and the body's recovery capacity. Attempting to force individual biomarkers into target ranges without resolving root causes often fails because biological systems operate on compensatory push-pull dynamics. For example, severe carbohydrate restriction can lower insulin excessively, driving up sex hormone-binding globulin (SHBG) and depleting free testosterone; reintroducing a modest 50 grams of carbohydrates at night can reverse this cascade, stabilizing hormones and restoring HRV. To counter continuous sympathetic stimulation, Galpin recommends stress auditing and sensory decompression. Implementing one to three daily 10-minute walks with zero audio or visual stimulation helps lower central nervous system arousal. Galpin also notes that sleeping respiratory rate functions as an independent marker of physiological strain: in one cited collegiate study, every additional breath per minute during sleep was associated with a 25% increase in the likelihood of experiencing moderate to high stress. Progressive Training and Building Physiological Buffers (93:00) To build muscle mass while staying lean, Galpin advises maintaining a modest caloric surplus of 10% to 15% (roughly 300 to 500 calories above maintenance) alongside at least 2 grams of protein per kilogram of body weight. Controlled trials show that nutrient timing and intermittent fasting protocols offer no inherent metabolic advantages over conventional eating patterns when total daily energy and protein intake are matched. For exercise programming, Galpin highlights the SAID principle (Specific Adaptation to Imposed Demands) and recommends adjusting volume or intensity by no more than 10% week-to-week to avoid overuse injuries. In combined workouts, lifting weights should precede endurance training to ensure fatigue does not degrade force production. Galpin stresses developing cardiorespiratory fitness early in adulthood to maintain a wide buffer above the "line of independence" (15 to 18 mL/kg/min of VO2 max), below which routine daily tasks require near-maximal exertion. Galpin observes that modern society's historical pursuit of comfort has eliminated the physical friction required to maintain human biological systems, accelerating physical deconditioning. While emerging health technologies—such as Human Digital Twins integrating biomechanical, sleep, and molecular data—aim to deliver predictive, personalized interventions, Galpin maintains that long-term resilience currently requires consistent adherence to basic physical stressors: progressive loading, adequate sleep ventilation, and autonomic decompression.

运动生理学专家 Andy Galpin 博士指出，决定寿命与终身机能的核心并非微小的生活捷径，而在于心肺耐力、力量储备以及神经系统承受负荷的生理基石；通过识别隐性压力源、摆脱误导性的常规体检指标，并结合科学的睡眠与训练方案，个体能够系统性逆转机能衰退并建立生理缓冲。 决定生存率与自理能力的核心体能指标 (0:00) 在预测全因死亡率方面，VO2 max（最大摄氧量）与肌力的影响远超传统临床风险因素。Galpin 援引 Jonathan Myers 实验室涵盖约 75 万人、追踪 17.4 万起死亡的研究指出，吸烟与糖尿病使死亡风险上升约 30% 至 40%（风险比 1.3 至 1.4），而极低的摄氧能力或肌力不足则会使全因死亡风险激增 300% 至 500%（风险比达 4.0 至 5.0 以上）。40 岁后 VO2 max 以每年约 1% 的速度自然衰减，当该数值跌破男性的 18 mL/kg/min 或女性的 15 至 16 mL/kg/min 的“自理底线”时，爬楼梯或站立等日常动作就会迫使个体达到最大心率，诱发疲劳、失眠、心率变异性恶化及社交孤立的级联衰退；在 60 岁以上人群中，髋关节骨折后 15 年内的死亡率高达 70%。 握力则被确立为评估神经肌肉系统与认知健康的关键窗口。华盛顿大学 Tommy Wood 博士基于英国生物样本库（约 50 万人）与美国 NHANES 大规模数据的研究证实，握力可有效预测阿尔茨海默病与失智症风险。若个体的双手握力不对称性超过 10%（例如一手为 40 公斤而另一手仅 30 公斤），往往提示较弱一侧存在早期神经支配脱失，或身体正承受过度的累积异病负载（allostatic load）。 常规体检参考区间的误区与推拉系统 常规血检（如全血细胞计数 CBC 或全项代谢 CMP）的参考范围通常依据大众样本的第 95 百分位数制定。然而，由于 NHANES 等数据库所采集的人口普遍存在久坐、超重及代谢不良问题，化验单上的“正常”仅代表接近不健康人群的平均值。以空腹血糖为例，理想生理水平处于 80 至 85 mg/dL，但多数商业化验室直至 110 或 120 mg/dL 才标记异常；医学证据表明，长期高于 95 mg/dL 就已显著增加氧化应激、视网膜病变与血管损伤风险，使许多人在临床确诊前多年已处于病理状态。 人体生理运作是一个精密的“推拉系统”，孤立干预单一指标容易产生负面连锁反应。例如睾酮偏低常是深层免疫激活或慢性炎症的结果，盲目采用外源性激素替代疗法（HRT）往往掩盖了真正诱因。在 Galpin 团队的真实案例中，一名运动员因邻近特定开花树木诱发慢性过敏导致嗜碱性粒细胞飙升，在排除该过敏源后，其受抑制的天然睾酮便迅速恢复。此外，白蛋白在脱水时浓度因血液浓缩而上升，但在全身性炎症时会下降；两者同时发生时便会相互抵消，呈现完全“正常”的中间数值，从而欺骗缺乏系统视角的观察者。 打破睡眠恶性循环与夜间环境干扰 (37:21) 睡眠债务无法像银行账户一样随意填补，Galpin 引用哈佛大学 Steven Lockley 的观点强调“人无法时间旅行”，周末补觉无法抹平工作日熬夜造成的生理损伤，保持入睡与起床时间在 20 至 30 分钟（至多 45 分钟）的固定窗口对机能至关重要。对于入睡困难或夜间频繁醒来的个体，Galpin 推荐使用“睡眠限制训练”：强制执行清晨 5 点起床并推迟至午夜 11 点 59 分就寝，严格限制在床时间为 5 小时且严禁午睡，利用压缩睡眠窗口诱发快速深度睡眠，随后每周仅将就寝时间提前 10 至 15 分钟，直至回补到 8 小时。该方法可重塑大脑入睡条件反射，并能避免大剂量补充褪黑素所引发的次日体内残留超标 20 至 40 倍的重度宿醉感。 环境因素与晚间行为是深层睡眠的主要破坏者。深夜高强度训练会激发长达 2 至 6 小时的交感神经过载与核心体温升高，重创心率变异性（HRV）与燃脂效率。同时，封闭卧室内呼吸产生的二氧化碳极易攀升至 1500 至 2500 ppm；多项研究显示，当浓度达到 3000 ppm 时，多导睡眠图（PSG）记录下的客观睡眠质量会出现显著下滑，引发交感神经觉醒、夜醒及次日头痛与认知衰退。保持门窗通风并将噪音控制在 35 分贝以下是改善睡眠环境的关键措施。 自主神经调控：HRV优化与零输入休息 (72:06) 心率变异性（HRV）反映了机体压力累积与代偿能力的动态平衡。在排除明显不良习惯后，若 HRV 持续走低，通常意味着深层隐性压力正在持续消耗生理储备。例如，严格限制碳水化合物的生酮饮食会导致胰岛素过低，进而使性激素结合球蛋白（SHBG）异常升高，严重锁闭游离睾酮并抑制五羟色胺生成，导致疲劳与 HRV 骤降；在此情况下，仅需在夜间摄入约 50 克优质碳水化合物，即可压低 SHBG、释放游离睾酮并显著改善 HRV 与入睡质量。 为了对抗现代生活永无止境的高感官输入，Galpin 提倡建立“零输入休息”习惯，建议每日安排 1 至 3 次每次 10 分钟的静音散步（不带手机、不听播客、不听音乐），以此降低中枢神经系统的持续警觉。睡眠呼吸频率也是衡量神经负荷的独立指标，一项针对大学新生的研究表明，睡眠呼吸频率每增加 1 次/分钟，个体承受中高程度压力的概率便提升 25%。许多人在心理层面上自我感觉良好，但生理指标却已显示神经系统正处于慢性耗竭之中。 增肌减脂与终身力量训练的底层逻辑 (93:00) 实现增肌而不堆积过多脂肪的核心在于精准控制能量摄入。Galpin 引用 Eric Helms 等人的研究指出，增肌仅需在日常维持热量基础上建立约 10%（约 300 千卡）至 15%（约 500 千卡）的温和盈余，配合每天每公斤体重至少 2 克的蛋白质摄入；大幅超额摄入热量只会换来多余的体脂。对于纯肌肥大而言，全天蛋白质总量远比摄入时机更关键，16:8 间歇性断食在热量和蛋白质受控的前提下，并未展现出优于常规饮食模式的额外代谢优势；多项元分析显示，方案的长期依从性才是预测减脂成功的最主要因素。 在运动模式的选择上，关节活动度与防伤是首要基石，而防跌倒所需的爆发力与双腿步速则是维持老龄独立性的关键。运动编程应遵循特定适应外加负荷（SAID）原则，单周负荷增幅不宜超过 10%，并可采用“百日完成 50 次训练”的无周期压力体系以适应现实日程。在单次综合训练中，力量训练应优先于耐力训练，以防止中枢神经疲劳削弱力量输出。此外，肌酸是目前科学界研究最为透彻、安全性最高的补剂之一，其“仅限健美男性使用”的认知完全源于早年 BALCO 兴奋剂丑闻所引发的历史偏见。 现代文明致力于消除一切环境摩擦，但正如 Michael Easter 在《舒适危机》中所探讨的，以及 NASA 对失重状态下宇航员骨骼肌肉急剧退化的研究所证实的，完全剥离物理与生理压力反而会导致人体机能的全面萎缩。Galpin 正在开发的“人体数字孪生”（HDT）等前沿工具虽能结合多模态数据精准模拟生理反应，但在技术消除试错成本的同时，人类如何主动保留必要的良性身体压力与自律韧性，仍是现代健康领域必须面对的长远课题。

## Background 本期视频由 YouTube 频道《The Diary Of A CEO》（主持人 Steven Bartlett）于 2024 年 2 月 26 日发布。节目邀请了加州州立大学富勒顿分校运动机能学教授、运动表现中心联席主任 Andy Galpin 博士，深度探讨如何通过科学训练、睡眠管理、血液生化分析及前沿生理学策略来全方位提升人类的身体与认知机能。 ## TL;DR Andy Galpin 博士系统剖析了决定健康寿命与身体机能的核心支柱，指出握力、下肢力量和最大摄氧量（VO2 Max）是预测全因死亡风险最关键的生理指标。他深入拆解了常规体检参考范围的误导性、密闭卧室二氧化碳积聚对睡眠架构的破坏、以及生酮饮食与极低碳水对心率变异性（HRV）和游离睾酮的抑制机理。此外，他还破除了关于肌酸、间歇性断食和夜间高强度举铁的迷思，提供了极简高效的 VO2 Max 间歇训练与增肌减脂策略，并前瞻性地展望了“人体数字孪生”（Human Digital Twin）驱动的精准健康未来。 ## Atmosphere & style 整场对话在硬核严密的运动生理学论证与真诚深沉的情感流露之间达到了绝佳平衡。主持人 Steven 的提问敏锐直接，而 Galpin 博士在谈及出身蓝领家庭的奋斗历程与逆境掌控力时度数哽咽落泪，展现出顶尖学者极具韧性与温情的人性底色。大量复杂的生物化学与神经生理机制被转化为生动鲜活的比喻，节奏紧凑而充满张力，给听众带来兼具智识启发与切实掌控感的深度沉浸体验。 ## Bulletin - [00:00](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=0s) 一项涉及 75 万人的大型研究表明，极低的最大摄氧量（VO2 Max）会让全因死亡风险暴增 300% 至 400%，对寿命的威胁远超吸烟与糖尿病等传统危险因素（约 30%-40% 风险增幅）。 - [24:35](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=1475s) 常规体检化验单的“参考区间”仅反映 95% 大众的统计分布而非最佳机能状态，空腹血糖哪怕处于 108 mg/dL 的“正常”范围内，机体已开始承受显著的氧化应激损伤。 - [49:06](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=2946s) 睡眠负债无法在生物学上被逆转补齐，每积累 45 分钟睡眠债会使日间决策能力下降 10%，维持入睡与觉醒时间在 20-30 分钟以内的睡眠规律性往往比总时长更为关键。 - [01:04:43](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=3883s) 密闭卧室中由人体和宠物呼出的二氧化碳浓度常升至 2,000-3,500 ppm，会诱发交感神经兴奋、破坏深睡眠并导致次日认知功能显著滑坡，保持通风与控制夜间呼吸频率至关重要。 - [01:13:33](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=4413s) 长期极低碳水的生酮饮食会因胰岛素过低促使性激素结合球蛋白（SHBG）异常升高，严重锁死游离睾酮并击垮心率变异性（HRV），晚间补充适量复合碳水可有效改善该状态。 ## Key takeaways - [17:22](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=1042s) 握力不仅是衡量全身肌力的窗口，双侧握力差距超过 10% 更是中枢神经去神经化与认知障碍症（痴呆症）的早期预测指标。 - [11:31](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=691s) 阻碍机能巅峰的阻力多来自无法直观感知的隐性压力源（如亚临床营养匮乏、慢性低度过敏与潜伏病原体），优化身体应遵循先“移开刹车脚”再“踩油门”的逻辑。 - [30:23](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=1823s) 人体生化系统是动态的推拉代偿机制，例如轻度脱水（浓度上升）与全身炎症（浓度下降）会相互抵消使白蛋白读数呈现虚假正常，盲目针对单一指标进行药物或大剂量补剂干预极为危险。 - [39:31](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=2371s) 严重失眠与夜间频醒可通过“睡眠限制疗法”打破恶性循环：严格压缩卧床时间至 5 小时重塑“床即深睡”条件反射，再以每周提前 10-15 分钟的方式逐步回填睡眠时长。 - [42:57](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=2577s) 睡眠延长研究显示，运动员在将睡眠延长 1.5 到 2 小时后，反应时间、投篮命中率与抗病能力显著提升，追求顶尖认知与运动表现需要比维持及格健康更多的睡眠冗余。 - [50:45](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=3045s) 人体内在昼夜节律对竞技与商业谈判具有隐形决定权，处于自身生物钟优势时段比赛或决策能带来可观的主动权与胜率加成。 - [53:18](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=3198s) 深夜进行大重量高强度训练是个糟糕的主意，其诱发的交感神经亢奋拖尾效应可持续 2 至 6 小时，严重破坏夜间体温调节、深睡眠与自主神经修复。 - [01:24:17](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=5057s) 心率变异性（HRV）是衡量自主神经系统弹性的核心指标，但它与呼吸频率和主观心理压力常常存在解耦现象，主观不觉焦虑者体内的分子指标可能早已处于高度应激超载状态。 - [01:32:54](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=5574s) 增肌期无需暴饮暴食，建议维持 10%-15% 的轻度热量盈余并摄入至少 2g/kg 蛋白质；只要每日总摄入达标，严格的进食时间窗口与断食对肌肉增长和减脂并无决定性代谢优势。 - [01:36:56](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=5816s) 防跌倒能力是决定 60 岁以上老年人预期寿命的生死线，一旦发生髋部骨折 15 年内死亡率高达 70%，因此下肢离心力量、反应速度与平衡性至关重要。 - [01:42:06](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6126s) 人体 40 岁后 VO2 Max 每年自然衰减约 1%，当摄氧量跌破独立生活底线（男 18、女 15-16 mL/kg/min）时连穿衣如厕都会逼近心率极限，年轻时储备生理安全缓冲可对冲年老后的突发伤病风险。 - [01:52:02](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6722s) 提升 VO2 Max 需遵循 SAID 原则双轨并进：每周结合 20-60 分钟中低强度心率维持训练，以及逼近极限心率的高强度间歇冲刺（如 30 秒冲刺/30 秒休息重复 4-6 轮）。 - [01:59:58](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7198s) 肌酸本质是人体最快的 1:1 生成 ATP 的能量货币，并非类固醇或男性健美专属；前沿临床证实其能带来 3%-12% 的表现增益，并在绝经后女性骨密度维护与大脑胶质细胞供能上具备确凿价值。 - [02:04:00](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7440s) 减脂成功的头号决定因素是长期的“依从性”，苛刻的剥夺感与“跑步才能减肚子”的偏见常导致失败；在保肌减脂框架下，必须结合足量蛋白、抗阻训练与可持续的饮食模式。 - [02:12:08](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7928s) 力量训练必须安排在耐力训练之前，因为先力量不会影响后续有氧输出，但先有氧导致的中枢与外周疲劳会严重削弱肌肉力量表现与神经增益。 - [02:20:23](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=8423s) 医学评估体系擅长诊断疾病却缺乏“超级健康”的数据标定（北极星），未来虽然“人体数字孪生”AI 能进行海量方案模拟，但面对面提供温度与陪伴的人类教练及临床专家依然具备不可替代的价值。 ## Detailed walkthrough ### [00:00](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=0s) 决定寿命与健康的决定性指标 在节目的开篇，加州州立大学富勒顿分校（California State University, Fullerton）运动机能学教授、运动表现中心（Center for Sport Performance）联席主任 Andy Galpin 博士直截了当地指出，无论是减重还是增肌，现存的科学文献中没有任何一项研究证明人类会因某些生理限制而绝对无法实现这些目标；大众往往把大量精力浪费在无关紧要的琐碎事情上。如果一个人的目标是在漫长的生命中保持最高质量的生活，真正关键的只有少数几个核心生理指标：首先是握力（grip strength），科学界甚至可以通过握力测试来预测阿尔茨海默病（Alzheimer's）和认知障碍症（Dementia）的患病风险；其次是下肢力量（leg strength）以及最大摄氧量（VO2 Max）。 下肢力量之所以对衰老和预期寿命起着决定性作用，原因在于跌倒是老年群体面临的最致命威胁之一。一旦 60 岁以上的人群发生髋部骨折（hip break），在接下来的 15 年内死亡概率高达 70%。至于 VO2 Max（即人体摄入并利用氧气的极限能力），它对寿命的预测能力更是惊人：一项涵盖 75 万人的大型研究显示，吸烟和糖尿病会使人的死亡风险增加约 40%，而极低水平的 VO2 Max 对应的全因死亡风险增幅竟高达惊人的 300%。Galpin 博士强调，只要能持之以恒地做好几件最核心的基础事项，人体的机能和健康就能得到坚实的保障。 - **握力（Grip Strength）**：不仅是全身肌力的风向标，还能作为预测阿尔茨海默病与认知障碍症发病风险的生理生物标志物。 - **老年髋部骨折风险**：60 岁以上人群发生髋骨骨折后，15 年内的死亡率高达 70%，因此维持腿部肌肉力量与防跌倒能力是抗衰老的关键。 - **VO2 Max 与死亡风险对比**： - 吸烟与糖尿病：死亡风险增加约 40%。 - 极低 VO2 Max：全因死亡风险暴增 300%。 ### [01:38](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=98s) 节目订阅里程碑与主持人的承诺 主持人 Steven Bartlett 向听众分享了一则里程碑式的消息：《CEO日记》（The Diary Of A CEO）在 YouTube 上的订阅用户正式突破了 500 万大关。他坦言自己对此感到无比震惊与难以置信。三年前节目刚起步时，他最大胆的设想也仅仅是期盼有朝一日能达到 10 万订阅。 为了回馈观众的长期陪伴与支持，Steven 提到他在过去 9 个月里一直在筹备一份特别惊喜，并承诺在 2024 年将节目的制作水准推向全新的高度——不仅在视觉与内容制作上全面升级，还将深入挖掘更多全球嘉宾背后不为人知的故事，继续秉持对高品质内容的执着追求。 ### [02:48](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=168s) 提升人类表现的三大维度 进入正式对谈，Steven 向 Galpin 博士提出了一个直接的问题：如果观众刚刚点开这期节目，博士最希望他们从中获得怎样足以改变一生的核心价值？Galpin 博士笑着表示，自己参与过数百期播客录制，但从未有人在开门见山的第一问中就提出如此宏大且直接的问题。他总结自己的核心使命是“提升人类表现（Enhance Human Performance）”。这里的“表现”并不仅仅狭隘地指代职业竞技体育，而是面向每一个普通人，并可以划分为三个核心维度： ```mermaid flowchart TD accTitle: 人类综合表现的三大核心维度 accDescr: 展示人类表现涵盖的外在形态、内在感受和功能执行三大板块及最终目标 subgraph Dimensions["人类表现的核心维度"] A["外在形态<br/>(Look)<br/>体型、减脂、增肌"] B["内在感受<br/>(Feel)<br/>摆脱疼痛、精力充沛、情绪平稳"] C["功能执行<br/>(Perform)<br/>认知清晰、职场决策、体能与运动"] end Dimensions --> D["个性化目标达成<br/>(Achieve Goals)"] ``` 每个人对这三个维度的定义各不相同：外在形态（Look）可能是减脂、增肌或改善体态；内在感受（Feel）可能是告别慢性疼痛、每天拥有充沛的精力；而功能表现（Perform）既涵盖身体功能，也涵盖认知功能——无论是想成为更具战略眼光的商业领袖、更优秀的伴侣与父母，还是在各自领域突破体能极限。Galpin 博士坚信，从没有哪份科学文献指出某种基因组合会导致一个人“无法增肌”或“绝对无法减轻体重”；生理学规律证明，只要找准目标并持续付诸行动，任何人都可以在身体机能的某个方面取得实质性进展。 ### [04:54](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=294s) 坚韧的底色：为什么如此在乎人类表现 当 Steven 追问 Galpin 博士为何对人类表现、运动机能和认知健康抱有如此巨大的热情，究竟是生命中的哪第一块“多米诺骨牌”倒下时，现场的气氛突然发生了剧烈转变。Galpin 博士陷入了长时间的沉默与情绪波动中，甚至不得不暂停下来整理自己的思绪。他坦承，自己虽然频频在各类媒体与播客中露面，但有一大部分个人成长与家庭背景的故事从未向外界公开过，一时间不知该如何用语言表达这份深埋心底的情感。 平复情绪后，他分享了自己早年的成长经历。他生长在乡村的一个蓝领工人家庭，父亲和祖父都是建筑工人，母亲为了操持家庭也倾尽全力。在那个环境里，体育无处不在，每个人都在运动。加尔平自认是一名“水平尚可但绝非天才”的运动员。家人和长辈从小就以一种极为积极和充满爱意的方式告诫他：这个世界上“没有人欠你任何东西”，想要赢、想要在赛场上脱颖而出，唯一的出路就是比所有人都要付出更多的努力和汗水。父母虽然从事着辛苦繁重的体力劳动，但始终全力支持孩子，并坚决要求他们必须去读大学，理由非常单纯——希望下一代过上更好、更轻松的生活，不必再重复父辈在工地上风吹日晒的苦日子。 ### [08:30](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=510s) 掌控力：在不可控的困境中重塑自我 面对情绪激动的 Galpin 博士，Steven 敏锐而温和地探讨了他眼泪背后的真正来源。Galpin 博士坦言，许多人在生活中会经历无数完全由外界强加、个体无法掌控的巨大逆境；而运动科学与人体表现，恰恰代表了生命中“完全属于自己掌控”的领域。通过锻炼、提升力量和改善健康，人能够在充满不确定性的世界里牢牢抓住属于自己的主动权。 Galpin 博士特别澄清，他并不想夸大自己的童年苦难。他非常幸运，家庭中从无暴力、酗酒、仇恨或虐待，父母给予的是全然的爱与支持。然而，童年时期家庭确实遭遇过极为严峻的困难与经济重击，遇到了许多极其糟糕的运气和挫折。但在那种极端艰难的时刻，全家人展现出的精神永远不是怨天尤人或自暴自弃，而是简单坚定的一句话：“好吧，这确实是个烂摊子，我们运气很差，但我们必须继续前进，用更拼命的努力跨过这个坎。”这种在逆境中专注于“可控因素”的精神内核，最终深深植入了他的血液，成为他日后投身人类运动机能学研究的终生驱动力。 ### [10:37](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=637s) 学术积淀与科研实验室体系 在谈及自身的专业学术背景时，Galpin 博士勾勒出了一条严谨而连贯的运动生理学科研路径。他的学术训练从底层的基础机能一直延伸到分子层面的生物能量学机制： - **本科学位**：运动科学（Exercise Science）与运动机能学（Kinesiology）。 - **硕士学位**：人类运动科学（Human Movement Sciences）。 - **博士学位（PhD）**：人类生物能量学（Human Bioenergetics）。 在完成博士学位后，Galpin 博士直接在加州州立大学富勒顿分校（Cal State Fullerton）建立了属于自己的实验室，并担任该校运动表现中心（Center for Sport Performance）的负责人之一。该中心旗下统筹着多个前沿实验室，涵盖生物力学（Biomechanics）、体能训练（Strength & Conditioning）、运动控制（Motor Control）以及运动学习（Motor Learning）等多个分支学科，致力于将最顶尖的运动生理学研究成果转化为提高人类各项机能的实际应用。 ### [11:31](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=691s) 从奥运冠军到企业高管：系统化健康管理的迁移 在探讨如何通过科研提升人类极限时，主持人询问 Dr. Andy Galpin 平时接触的求助人群究竟有哪些。Dr. Andy Galpin 回顾道，自己职业生涯的大部分时间都在与顶尖职业运动员打交道，合作对象包括奥运金牌与银牌得主、世界冠军、美国职棒大联盟（MLB）签下史上最高薪合同的球员、职业高尔夫球手，以及美式橄榄球联盟（NFL）各位置的全明星球员。然而，单纯从客户数量来看，他服务过的企业高管（Executive clients）实际上远多于职业运动员。正是基于这种需求，他成立了 Rapid Health and Performance 机构，其核心逻辑非常直接：如果把过去十年仅服务于金字塔尖精英运动员的高精度评估与干预体系，完整打包转化给非运动员使用，会产生怎样的效果？事实证明，这套体系的反馈极其出众。 前来寻求帮助的普通人通常分为两类：一类是“成年人运动员”，例如希望挑战全马或某项特定运动赛事的爱好者；但压倒性的大多数人只有一个朴素的目标——“感觉更好、看起来更好、表现更好”。这些高净值客户的核心诉求在于“尽量避免踩坑与浪费时间（minimize my likelihood of missing）”。Dr. Andy Galpin 指出，普通人为了改善身体，可能会随便尝试某种饮食法并观察六个星期，这种试错法虽然有效，但许多人拥有的金钱远多于时间，或者已经被身体问题折磨得筋疲力尽：“有人已经反复尝试了一年、两年甚至五年，或者整整十年都没睡过好觉，他们不想再漏掉任何潜在病因。” 为了不漏掉任何线索，团队会进行极其繁杂详尽的综合检测： - **肌肉容积测量**：对全身每一块独立肌肉进行三维容积测量，精准掌握单块肌肉的实际大小； - **心肺与代谢水平**：进行高精度的最大摄氧量（VO2 Max）实测； - **认知与神经表现**：深度认知功能评估与大脑分析； - **睡眠与生存环境**：超越常规手环的深度睡眠监测，甚至深入检测居家环境中的环境毒素与潜在干扰。 通过这些极限测试，团队能够找出限制个体的“性能锚点（Performance anchors）”——即那些对生理机能构成最大束缚的枷锁。Dr. Andy Galpin 用了一个生动的驾驶比喻：“很多人想让车跑得更快，第一反应就是猛踩油门；而我的习惯是先低头看你的左脚，确认你的左脚没有正死死踩在刹车踏板上。在你猛轰油门之前，我们必须先把踩在刹车上的那只脚挪开。”只有找到真正拖累身体机能的瓶颈，才能跳过盲目尝试，直接给出极度简单、高度精准的执行方案。 ```mermaid flowchart TD accTitle: 性能瓶颈分析与干预逻辑 accDescr: 展示从全面检测到解除隐性生理刹车的完整路径 subgraph Evaluation ["全维度生理数据采集"] A["多维度深度检测<br/>(肌肉容积 / VO2 Max / 睡眠 / 居家环境)"] end subgraph Anchors ["识别生理刹车 (Performance Anchors)"] B["显性压力源 (Visible)<br/>过度训练、酒精、严重熬夜、抽烟"] C["隐性压力源 (Hidden)<br/>微量营养素匮乏、病原体、内分泌失调"] end subgraph Solution ["精准移除抑制与干预"] D["移除隐性生物学限制<br/>(松开踩在刹车上的左脚)"] E["极简化、超高针对性干预方案<br/>(释放机能与轰油门加速)"] end A --> B A --> C B --> D C --> D D --> E ``` --- ### [14:21](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=861s) 踩在刹车上的左脚：显性与隐性压力源 针对“踩在刹车上的左脚”这一形象比喻，主持人追问，在日常生活中最常见、最容易阻碍人们达到巅峰状态的“刹车”究竟是什么。Dr. Andy Galpin 解释称，这些生理阻碍本质上都属于“压力源（Stressors）”。人类生理结构与其他动物相比，最独特的优势就在于对环境拥有极高水平的适应与反馈能力；身体无时无刻不在感知外界变化，并通过推拉调节维持内部稳态。他将这些压力源清晰地划分为两大阵营：显性压力源（Visible stressors）与隐性压力源（Hidden stressors）。 显性压力源是那些人们能切身体验并清楚意识到的行为。例如，高强度举铁后肌肉的酸痛、过量饮酒后的宿醉疲乏、整夜失眠后的浑浑噩噩，抑或是抽烟和极端不良的饮食。这些显性因素显而易见，任何一个具备基础健康常识的15岁少年都能随口列出“健康五大支柱”，强调适度控酒、优质饮水、充足日照与均衡营养。 真正棘手且具有破坏性的，是那些身体无法直观感受到的隐性压力源。它们给生理系统施加了同等甚至更巨大的负荷，但当事人毫无察觉。典型的隐性压力源包括： - **微量元素与维生素不足**：没有人会在早晨醒来伸个懒腰并直觉意识到“糟糕，我今天的维生素 D 好像偏低了”； - **亚临床病原体与免疫抑制**：体内潜伏的慢性感染、免疫系统长期被压制； - **内分泌失调与慢性氧化应激**：激素轴节律混乱以及细胞层面的氧化损伤； - **自以为良好的睡眠质量**：Dr. Andy Galpin 特别强调，许多客户坚信自己“平时睡得挺不错”，但在接受了深入的专业临床监测后，团队却发现其心血管与自主神经处于极端危险的崩溃边缘。团队甚至曾多次通过这项检查在几周内将客户火速转诊入院，及时化解了濒临心肌梗死的危机，医生多次直言“这等于直接救了他一命”。 这些超出主观感知维度的生理异常，正是悄悄拖慢生命的深层枷锁，它们必须依赖精密的分子生物标志物与专业技术才能被精准捕捉。 --- ### [17:22](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=1042s) 握力、不对称性与神经衰退：藏在肌肉里的衰老预警 除了生化标志物，外周肌肉的表现同样是窥探全身健康与神经系统状况的重要窗口。Dr. Andy Galpin 指出，大众往往忽略了肌肉力量与运动机能对整体生理健康的预测价值。以“握力（Grip strength）”为例，学术界甚至有一篇经典论文直接将其命名为《握力是衰老过程中不可或缺的生物标志物》（*Grip strength is an indispensable marker of aging*）。握力不仅仅代表小臂肌群的收缩力，更是反映整个神经系统健康度的晴雨表。 Dr. Andy Galpin 进一步分享了自己与华盛顿大学神经科学家 Tommy Wood 博士合作发表的最新研究成果。他们发现，握力测试能够极其灵敏地预测阿兹海默症及认知障碍症（痴呆症）的发生风险。他们利用包含约50万人的英国生物样本库（UK Biobank）以及美国国家健康与营养调查（NHANES）的大型人群数据库进行双重验证，证实仅凭4项基础血液生物标志物，就能同时精准预测个体的肌肉质量以及未来的痴呆风险，而这些指标都与握力高度绑定。 更引人深思的是肌肉力量的不对称性。Dr. Andy Galpin 援引了一项最新发表的前沿论文（并严谨地补充说明“目前该领域仅有一篇论文发表，在科学界这意味着仍需持续验证”）：双侧握力的显著不对称性可能是神经退行性病变的极早期预兆。 - **神经支配原理**：肌肉收缩并非孤立事件，必须依赖中枢神经系统（大脑与脑干）沿着脊髓向下发放神经冲动。 - **10%的临界警戒线**：该研究指出，当惯用侧与非惯用侧握力差距超过 10% 时，需警惕早期神经退化。例如，若右利手者的右手握力为 40 公斤（10% 即为 4 公斤），而左手握力仅有 30 公斤，这种巨大差距远远超过了正常的生理偏差，很可能是对侧神经早期去神经化（Denervation）的警讯，意味着中枢神经输出正在失去对该侧肌肉的控制能力。 在科学术语中，这些长短期生理压力的累积总和被称为“别构负荷（Allostatic load）”或“别构调节（Allostasis）”。面对主持人提出的疑惑——“握力不平衡难道不能仅仅是因为某项单侧运动训练导致的吗？”，Dr. Andy Galpin 坦言确实存在这种可能，特异性的单侧专项运动、特殊职业习惯或生活方式都会打破平衡。但对于普罗大众而言，正常人双手的握力分布在统计学上是相对对称的，绝不能在未排查神经系统风险前，就轻易忽视身体发出的这种隐性预警。 ### [20:54](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=1254s) 维生素 D 缺乏：隐性压力源与安全补充边界 主持人 Steven Bartlett 分享了一个亲身经历：他的伴侣两天前拿到体检报告，发现自己严重缺乏维生素 D，而这正好解释了她近来一直感觉欠佳的身体状态。这让 Steven 产生疑问：现实中到底有多少人正处于类似的缺乏状态而浑然不知？这种缺乏又会引发哪些具体症状？Dr. Andy Galpin 指出，维生素 D 缺乏是临床中最普遍的问题之一，属于典型的“隐性压力源（Hidden Stressor）”——人体通常不会直接感受到明显的单一致病信号，但它几乎渗透到全身的生理机能之中。 维生素 D 水平低下与多项核心生理指标的下滑直接挂钩，包括骨矿物质密度下降、肌肉量减少、肌肉力量削弱、认知功能退化、免疫功能受损以及心理健康恶化。虽然维生素 D 偏低极少是某一特定疾病的唯一诱因，但它往往是造成整体机能衰退的关键推手。在所有维生素和矿物质补剂中，维生素 D 具有极高的安全耐受度。Andy 强调，自己通常不赞成人们在没有检测指导的情况下胡乱补充各类微量元素（尤其是矿物质，极易造成体内失衡），但维生素 D 属于罕见的例外。即使在大剂量补充的情况下，它产生副作用的概率依然极低，而普通人处于亚临床缺乏状态的概率却极高。尽管获取维生素 D 最天然的方式始终是晒太阳，但如果缺乏阳光照射且经济条件不允许频繁做全套血检，适量补充维生素 D 是一种“高胜率、极低风险”的选择。 - **关联生理系统**：骨密度、骨骼肌力量与体积、大脑认知表现、免疫细胞活性、情绪与心理健康。 - **补剂安全边界**：相比需要严密监控的矿物质补充，维生素 D 具有更宽泛的安全窗口，发生毒性反应的门槛极高。 - **最佳干预路径**：充足的自然日光直射为首选；在日照受限或无法进行血检的情况下，直接摄入维生素 D 补剂是少数被认可的低风险预防手段。 --- ### [24:35](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=1475s) 为什么常规血液检测结果往往具有欺骗性？ 当人们拿到常规体检的血液化验单（如全血细胞计数 CBC 或综合代谢面板 CMP）时，往往会习惯性地对照右侧的“参考范围（Reference Range）”来判断身体是否正常。但 Andy 直言，这类参考数值在很多时候不仅具有误导性，甚至与个体的最佳身体状态毫不相干。实验室所标注的“正常”仅仅代表统计学上的“常见”，绝不等于“健康”，更不等于“最优性能（Optimal Performance）”。 ```mermaid flowchart TD accTitle: 血液化验参考范围的局限性 accDescr: 展示常规参考范围从不健康样本构建到无法反映最佳健康状态的逻辑链条。 subgraph DataBasis["参考范围的数据基础"] A["依赖大型数据库<br>(如 NHANES、UK Biobank)"] --> B["样本覆盖大量非运动、亚健康人群"] B --> C["采用正态分布两端各切 2.5%<br>(95% 钟形曲线区间)"] end subgraph RealWorldImpact["临床与功能现实"] C --> D["落在区间内被判定为『正常』"] D --> E["掩盖亚临床代谢异常<br>(例如空腹血糖 108 mg/dL)"] E --> F["离疾病确诊尚远<br>但已引发氧化应激与机能损伤"] end ``` 常规血检的核心逻辑是排查临床疾病状态，因此其参考数据库大量采样自如美国 NHANES（国家健康与营养体检调查）或英国生物样本库（UK Biobank）等大众群体。然而现实是，现代社会的整体人群健康水平正在逐年下滑，数据库里肌肉量达标的人群甚至与规律运动习惯毫无关联。再加上不同商业化验机构采用的基准数据各异，很多检测机构甚至仅仅依据购买其检测服务的内部用户数据来划定范围。所谓的参考范围，通常只是简单切掉正态分布两端各 2.5% 极端值后的 95% 钟形曲线区间。 这就导致了一种危险的假象：一个人的代谢状态可能已经处于极为劣质的第 94 百分位，却依然被标注在“正常范围”内。Andy 以空腹血糖（Fasting Blood Glucose）为例：人体理想的空腹血糖通常在 80 到 85 mg/dL 左右；大部分商业化验单要等到血糖飙升至 110、120 甚至 130 mg/dL 以上才会亮起红灯报警并诊断为糖尿病或前驱糖尿病。若某人的检测值为 108 mg/dL，医生可能会根据化验单告知“指标正常、尚未得病”，但在现实生理学中，“没有任何人在空腹血糖达到 108 mg/dL 时能被称为处于健康或最佳状态”。大量科学证据表明，只要长期空腹血糖越过 95 mg/dL 的关口，体内的氧化应激水平和视网膜病变风险便已显著上升。 --- ### [28:20](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=1700s) 追溯身体指标背后的根因：以低睾酮与动态推拉系统为例 面对化验单上的红黑数字，绝大多数人的第一反应是“哪项低了就补哪项，哪项高了就压哪项”。Andy 发出强烈警告：除了维生素 D 这种因果链条极其直接的特例之外，盲目操控单一血液指标是非常危险的。人体生理学是一个错综复杂的“推拉系统（Push-Pull System）”，机体各项参数时刻处于互相代偿的反馈回路中——当你强行将指标 A 推上去时，可能会在隐秘维度将指标 B 狠狠拉下来。指标的异常往往只是下游症状，而不是问题的源头，真正的工作是找到指标背后的驱动因。 以现代男性普遍焦虑的“低睾酮（Low Testosterone）”为例，睾酮偏低往往是身体遭遇深层系统性阻碍时的保护性或代偿性表现。Andy 团队曾无数次在完全不依赖外源性激素替代疗法（HRT）的前提下，实现受试者体内内源性睾酮水平翻倍。其核心策略并非盲目注射荷尔蒙，而是排查并解除抑制睾酮分泌的潜在障碍，例如隐匿的亚临床免疫抑制、持续性慢性炎症或环境过敏。一旦搬走这些压制机能的绊脚石，机体本身的调节中枢就会迅速让荷尔蒙水平强劲反弹。 Andy 分享了其长期合作伙伴 Dan Garner 曾处理过的一个经典案例：某位运动员客户生活方式无可挑剔、训练营养极为自律，但血检中的睾酮水平却始终遭到严重压制。Dan 在复杂的全血细胞数据中敏锐地捕捉到一个异常点——该客户的嗜碱性粒细胞（Basophils，一种与过敏及抗原反应密切相关的白细胞亚群）计数严重超标。顺藤摸瓜排查后，他们发现罪魁祸首竟然是该客户住所街区旁的一棵特定树木所引发的慢性轻度过敏反应。在指导该客户避开该过敏原环境后，其嗜碱性粒细胞指标迅速回落至正常基准线，而长期受限的内源睾酮几乎在短时间内迎来爆发式回升。紧接着，Andy 进一步引入了更复杂的体内动态指标——如白蛋白（Albumin）。它不仅是蛋清中富含的优质蛋白质，在人体中更扮演着至关重要的运输载体角色（转运血细胞与压力荷尔蒙皮质醇），同时也是一种敏感的急性期反应物（Acute Phase Reactant），参与着复杂的机体调节。 - **“推拉效应”警示**：单一血液指标绝非孤立存在，随意通过药物或大剂量补剂干预数值，极易打破机体微妙的代偿平衡。 - **功能医学诊断逻辑**：化验异常往往是机体发出的求救信号而非病根本身，解决亚临床状态（如隐匿性过敏或慢性免疫激活）比直接补充目标激素更为关键且持久。 - **微观指标提示意义**：即便是一项看似无关的白细胞分类计数（如嗜碱性粒细胞），也可能揭示出抑制核心荷尔蒙与身体机能的关键环境应激源。 ### [30:23](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=1823s) 白蛋白的假象：脱水、炎症与盲目补充的风险 血液化验单上的指标并非孤立存在，很多时候会受到急性身体状态的强烈干扰。以白蛋白（Albumin）为例，大部分人并不知道它是评估体内水合状态（脱水程度）的极佳指标。由于白蛋白在化验中测量的是浓度（即单位血液容积内的含量），当身体轻度脱水导致血容量下降时，白蛋白浓度就会相对升高；然而，当体内存在全身性炎症时，白蛋白浓度反而会下降。这就导致了一个极其危险的盲区：如果一个人同时处于轻度脱水和轻度炎症状态，白蛋白指标在化验单上往往会呈现“完美居中”的正常读数。 ```mermaid flowchart TD accTitle: Albumin Concentration Masking Effect accDescr: 解释轻度脱水与轻度炎症如何相互抵消，使白蛋白在血液化验单上呈现出看似正常的假象。 subgraph Physiology["身体急性生理变化"] D["轻度脱水"] -->|"降低血容量"| U["白蛋白浓度上升"] I["轻度全身炎症"] -->|"急性期抑制反应"| DW["白蛋白浓度下降"] end U & DW --> R["化验单读数相互抵消：\n数值恰好落在正常区间中段"] R --> F["患者自感极差但化验正常\n误诊或误判健康状况"] ``` 这就是许多人“自感身体极差，但化验单显示一切正常”的根本原因。即使指标均在参考区间内，只要结合脱水与炎症等多维因素深入推导，就能清楚诊断出问题所在。Dr. Andy Galpin 严正警告，若在没搞清全貌的情况下贸然通过药物或矿物质去特意拉高或拉低白蛋白，实际上是在破坏整个身体系统——因为该患者真正需要的只是多喝两杯水并消除体内炎症。除了维生素 D 等少数相对安全的营养素可以放心补充外，绝大多数矿物质与处方药物都必须由深谙血液生化机理的专业医生把关，绝不可跟风滥用。 ### [32:23](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=1943s) 破解睡眠困境：全套家庭无线睡眠实验室 在抛开药物与补剂的诱惑后，健康与体能表现的核心基石无疑是睡眠。面对现代人普遍遭遇的睡眠障碍，Dr. Andy Galpin 创办了名为 Absolute Rest 的公司，其核心理念是：只有精确知道你“如何睡”，才能明白你“为何这样睡”，进而制定精准的解决对策。他们直接将整套具备临床级水准、通过 FDA 认证的功能性睡眠实验室以全无线的方式搭建在用户的家中，彻底免除了前往医院或实验室过夜的不适与失真感。 在监测手段上，传统的科学金标准是多导睡眠图（Polysomnography，简称 PSG），即在头上黏满电极导线记录脑电波。但 Galpin 更推崇心肺耦合（Cardiopulmonary Coupling, CPC）技术，通过监测自主神经系统的实时反应来评估睡眠深度；在实际检测中他们往往将 PSG 与心肺耦合结合使用，同时还会监测夜间磨牙（Bruxism）、下肢抽动、睡眠体位（仰卧还是左侧卧、右侧卧），甚至动用眼球追踪（Ocular metrics）与面部扫描等前沿技术。 为了揪出破坏睡眠的根源，他们将病因划分为三大核心评估维度： - **环境维度（Environmental）**：使用便携式全时环境扫描设备，即时监测室内温湿度、二氧化碳（$\text{CO}_2$）浓度、皮屑、花粉、过敏原及霉菌孢子。 - **行为维度（Behavioral）**：审查睡前习惯（如睡前观看悬疑惊悚剧、临睡前5分钟还在用电脑回邮件等破坏睡眠卫生的动作）。 - **生理维度（Physiological）**：通过唾液与血液生化标志物，检测褪黑素实际分泌浓度、血清素、多巴胺、铁浓度及 B 族维生素等神经递质与合成前体的生理水平。 ### [36:18](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=2178s) 心理性失眠与“睡眠限制疗法”的强力破局 除了环境与生理因素，心理学层面的问题同样占据了睡眠障碍的半壁江山。许多长期睡不好的人会形成负面心理投射，只要夜幕降临就会开始焦虑，深信自己今晚注定无法入睡，这种心理暗示甚至在最初的生理诱因消除后依然长期作祟。典型的表现包括在沙发上看电视时困得睁不开眼，一爬上床却瞬间清醒辗转反侧；或是沾枕头即秒睡，但两三小时后必然惊醒并彻底无法入眠。 身体具有极强的适应机制：如果一个人每晚躺在床上持续清醒或固定在半夜惊醒，身体就会将这种恶性模式当成既定程序并不断重复。要打破这种顽固模式，Galpin 提到了临床上极其有效但也异常残酷的“睡眠限制训练”（Sleep Restriction Training）。对于那些夜间频繁醒来或严重入睡困难的患者，需要严厉压缩其在床上的允许时间，迫使身体重新建立“床等同于深度睡眠”的条件反射。 与此同时，必须斩断恶性循环的外部依赖链条。很多人早上被闹钟吵醒后昏昏欲睡，便从早到晚狂灌咖啡因；到了晚上又因为体内残留的咖啡因过度亢奋，转而大剂量吞服褪黑素。Galpin 指出，他们在测试中无数次发现，这类患者次日早晨体内的褪黑素水平依然高达参考范围上限的 20 到 40 倍。整天顶着极度过量的褪黑素生活，大脑本质上处于持续被麻醉镇静的状态，只能靠更多咖啡因续命。要打破恶性循环，第一步就是戒掉过晚摄入咖啡因的习惯，并彻底停用外源性褪黑素。 ### [39:31](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=2371s) 极端的睡眠限制疗法与打破失眠恶性循环 安迪·加尔平（Dr. Andy Galpin）深入解析了一种激进却极其有效的睡眠重塑机制——睡眠限制疗法（Sleep Restriction Therapy）。在面对严重入睡困难或夜间频繁醒来的个案时，加尔平会为他们设定不可动摇的严苛作息：不论前一晚发生了什么，早晨 5:00 必须起床，而晚上在 23:59（午夜 12 点）之前绝对不允许碰床。这意味着整夜最多只有 5 个小时的睡眠窗口。第一天晚上往往极其痛苦，患者躺在床上因长期形成的失眠焦虑而无法入睡，眼睁睁看着闹钟走向清晨 5:00，整夜可能只能迷迷糊糊睡上一两个小时。然而到了早晨 5:00，哪怕精疲力竭也必须立刻起床，并且在白天严禁午睡，周末也绝对不能赖床补觉。 坚持这种极端作息大约一周后，人体生理机制会迅速建立起全新的条件反射。身体会意识到睡眠窗口极度稀缺与宝贵：“只要主人一躺下，必须立刻闭眼入睡，这 5 个小时绝不能有任何晃荡，因为白天根本没有任何小憩或补救机会。”患者入睡困难的症状会迅速消除，并在躺下的瞬间直接进入高质量的深层睡眠，形成紧凑且完整的睡眠结构。此后，治疗方案会采用“每周反向填充”（Backfilling）的方式，每周将上床时间提前 10 到 15 分钟——第二周调整为 23:45 入睡，第三周再提前 15 分钟，以此类推，直至逐步恢复到每晚 8 到 8.5 小时的健康睡眠时长。通过这一历时数月的严苛训练，大脑被彻底重塑，形成“只要上床就立刻入睡，且一觉睡到闹钟响起绝不中途惊醒”的巩固模式。加尔平坦言，在他们的实际科研与应用中，这种方法从未失效过。 ```mermaid flowchart TD accTitle: 睡眠限制疗法演进流程 accDescr: 展示从极限睡眠压缩到逐步回填睡眠时长的重塑过程 subgraph Phase1["第一阶段：极限压缩与重塑（第 1 周）"] A["固定早晨 05:00 起床<br/>严格禁止午睡与赖床"] --> B["限制午夜 23:59 方可上床<br/>最大睡眠窗口仅 5 小时"] B --> C["打破焦虑死循环<br/>迫使大脑秒睡并迅速进入深睡"] end subgraph Phase2["第二阶段：每周渐进式回填（历时数周）"] C --> D["每周上床时间提前 10-15 分钟<br/>例如第 2 周 23:45 入睡"] D --> E["稳固深层睡眠架构<br/>彻底消除夜间觉醒"] end subgraph Phase3["最终目标"] E --> F["恢复至 8 - 8.5 小时饱满睡眠<br/>建立床与高效睡眠的生理强关联"] end ``` 不过加尔平也明确提醒，这属于极端干预手段，若个体存在严重基础健康疾病，必须在医生指导下进行。对于普通睡眠困扰，可以采取温和的折中策略： - **无法入睡立刻离床**：若躺在床上辗转反侧超过 20 到 30 分钟仍毫无睡意，几乎所有睡眠科学家都会建议立刻离开床铺，绝不能让大脑把“在床上翻来覆去、焦虑挣扎一个半小时”固化为日常习惯。 - **杜绝晨起有害刺激**：早晨醒来切忌立刻开电视或抓起手机刷社交媒体。因为大脑拥有极强的预期机制，若它习惯了早晨 6:00 醒来会有巨大的多巴胺或视听刺激，神经系统就会提前启动激活级联反应，导致醒来时间越来越早——从 6:00 提前到 5:45、5:30 甚至 5:15，造成严重的清晨早醒型失眠。 --- ### [42:57](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=2577s) 睡眠延长研究：从“合格睡眠”到“极致表现” 针对斯蒂芬·巴特利特（Steven Bartlett）提出的“每晚必须睡够 8 小时究竟是真理还是神话”这一问题，加尔平指出，任何单一数字都只是针对大众的平均值。现实中确有少数高水平表现者在 7 到 7.5 小时睡眠下运转良好，但也有很多人必须睡满 9 小时甚至更久。加尔平特别强调了“维持长期生存健康”与“追求顶尖运动/认知表现”之间的本质区别：如果目标仅仅是降低阿尔茨海默病或心脑血管疾病等长期健康风险，每晚维持 7 到 7.5 小时睡眠通常足够；但若想最大化体能、反应力与认知表现，答案就截然不同，这正是“睡眠延长研究”（Sleep Extension Research）所揭示的核心价值。 加尔平引述了斯坦福大学切丽·马（Cheri Mah）博士多年前针对斯坦福大学男子篮球队开展的经典研究。研究要求处于高强度赛季中的一级联盟（NCAA Division I）球员每晚尝试睡 10 个小时，实际平均每晚延长了约 1.8 小时的睡眠时间，持续 5 至 8 周。实验结果极其惊人： - 罚球命中率提升了约 9%； - 三分球命中率提升了约 9%； - 赛季期间每日追踪的神经反应时间显著加快； - 白天嗜睡感明显下降，情绪状态与心理韧性大幅改善。 尽管该研究因缺乏对照组受到过学术质疑，但加尔平强调，类似结论在网球、游泳、自行车等多个运动项目中被反复验证。例如针对橄榄球运动员的研究显示，仅仅连续 3 天每晚多睡 45 分钟，皮质醇水平就下降了 20%，同时伴随着体脂降低和最大摄氧量（VO2 Max）的提升；另有证据表明，每晚仅多睡 30 分钟，人体患感冒的概率就能直接降低 4 倍。跨越不同实验室、不同人群的广泛研究一致表明：将睡眠从尚可的 7 小时延长到充分的 8 至 9 小时，能为各项生理与竞技指标带来 3% 到 10% 的实质性飞跃。 加尔平也笑着自嘲，作为一个同时管理多家公司、掌管实验室并且家有两个幼童的父亲，听到“睡满 10 个小时”这种建议时，自己妻子可能都想“杀”了他。但重点不在于脱离实际地追求极限时长，而是哪怕每天只能多睡 30 分钟，或者通过精准规划的白天小憩（Nap）来补足，都会产生深远影响。加尔平本人因生理节律无法午睡，习惯通过早睡来保证时长；但他在指导众多企业高管与 CEO 时，会高频引入结构化、高度专注的日间小憩策略来提升脑力与续航。 --- ### [48:32](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=2912s) 睡眠债的认知误区与不可逆性 当斯蒂芬谈及许多现代人常有的侥幸心理——“今天只睡 4 个小时没关系，明天多睡 4 个小时或者周末狂睡就能把‘睡眠债’（Sleep Debt）补回来”时，加尔平直言这完全是一种自我安慰的虚假幻想。 加尔平提到在他们创立的高端睡眠健康机构 Absolute Rest 工作的哈佛大学顶级睡眠专家史蒂文·洛克利（Dr. Steven Lockley）。洛克利每次听到这种言论都会哑然失笑并打趣道：“人类根本无法穿越时空。”加尔平解释，睡眠赤字所带来的神经损伤、内分泌失调和代谢紊乱是即时发生的，你无法通过未来的补觉回到过去抹平身体已经承受的生理损耗。如果昨晚只睡了 4 个小时，那缺失的 4 个小时睡眠所造成的机能缺损，在生物学层面上就永远无法彻底追回。 ### [49:06](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=2946s) 睡眠负债的真正含义与“睡眠规律性”的核心地位 安迪·加尔平（Andy Galpin）明确澄清了公众对“睡眠负债”（Sleep Debt）的普遍误解：许多人以为平时每天只睡四五个小时，到了周末多睡几个小时把总时长“拼凑”成 56 个小时，就能抹平亏损。加尔平指出，这是一种极其糟糕的策略，全世界没有任何一个睡眠科学家会认同这种“数学拼凑法”。从长期的睡眠不足状态中逐步调整恢复是切实可行的，但绝不能靠工作日极度剥夺、周末暴睡来抵消。 加尔平将睡眠拆解为几个核心维度：睡眠时长（Duration）、睡眠质量（Quality）以及睡眠规律性（Consistency）。大众往往只关注时长，而绝大多数人甚至从未科学评估过自己的睡眠质量。更关键的是，大量前沿研究表明，**睡眠的规律性往往比总睡眠时间更为重要**。 规律性的核心要求在于：每天上床睡觉和早晨醒来的时间，应尽量固定在正负 20 到 30 分钟的窗口内。加尔平幽默地表示自己也是普通人，偶尔也会熬夜晚睡，因此在指导客户时通常会给出 45 分钟的宽限期。只要多数夜晚能将作息波动控制在半小时以内，无需额外延长卧床时间，身体就能直接获得如同延长了睡眠一般的巨大生理益处。 - **睡眠规律性窗口**：理想目标为入睡与醒来时间波动在 $\pm 20 \sim 30$ 分钟以内；加尔平团队给客户设置的日常宽限期上限为 45 分钟。 - **总时长的局限**：单纯靠周末补觉凑齐每周总小时数无法弥补神经与生理损伤，长期缺乏规律性会导致整体节律崩塌。 --- ### [50:45](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=3045s) 昼夜节律时间差：职业体育与商业谈判中的隐形胜负手 除了规律性之外，“睡眠时序”（Sleep Timing）——即在身体习惯的昼夜节律特定时段执行特定任务——同样决定着认知与生理表现的上限。加尔平分享了一个震撼的真实大数据：回顾美国四大职业体育联盟（NFL、NBA、NHL、MLB）过去 30 年的比赛记录，单凭分析哪支队伍在自己的“内在昼夜节律时间”内比赛，就能精准预测胜率。 比赛结果的关键往往并非队伍跨越了几个时区，而是比赛发生的当地时间是否对齐了运动员原先的生活节律。如果一支西海岸球队飞赴东海岸比赛，而开赛时间折算回西海岸刚好是他们平时打球的下午一点（例如东部时间下午四点），那么这支客队即使坐了几个小时飞机，也不会受时差困扰；相反，原产于东部的对手若在与其日常习惯完全脱节的时段比赛，客队反而能拥有 2% 到 4% 甚至更高的竞技优势。加尔平以此指导华盛顿大学橄榄球队（University of Washington football team）的作息调配，确保球员的生物钟在关键时刻占据上风。 这种节律操控甚至被加尔平延伸应用到了顶尖企业高管的商务博弈中。在涉及重大决策或激烈利益谈判时，他会告诫客户必须守住自己的节律主场： > “把重要谈判安排在你自身习惯的黄金时间，同时尽可能让你的对手处于他们的节律低谷期——别告诉别人是我教你的，但这会为你带来压倒性的认知优势。” 让一个处于东部时间晚上八九点的谈判对手，去应对正处于西部时间下午四五点、大脑全速运转的商业精英，对方在认知专注度和决策判断上的劣势显而易见。 ```mermaid flowchart TD accTitle: 昼夜节律对竞技与认知表现的影响 accDescr: 展示生物钟与任务时间对齐带来的正向表现加成，以及节律脱节导致的表现下滑。 subgraph Optimal["节律对齐（Circadian Alignment）"] A["维持内在生物钟习惯时段"] --> B["认知警觉度与肌肉反应处于峰值"] B --> C["获得 2%~4%+ 竞技优势 / 谈判主动权"] end subgraph Disrupted["节律错位（Circadian Mismatch）"] D["被迫在非习惯时段高强度输出"] --> E["中枢神经疲劳 / 反应与判断力滑坡"] E --> F["比赛胜率降低 / 商业决策陷入被动"] end ``` --- ### [53:18](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=3198s) 半夜举铁的灾难性后果：为什么晚间训练会摧毁睡眠 主持人史蒂芬·巴特利特（Steven Bartlett）坦言，由于日程繁忙，自己去健身房的时间波动极大，有时甚至在半夜十二点才去举铁。加尔平毫不客气地当场断言：“那是个糟糕透顶的主意（Terrible idea）！” 加尔平在临床中反复遇到这类案例：许多客户前来咨询睡眠障碍、白天精力萎靡、减脂困难等问题，寄希望于某种神奇的补剂配方或深度血液检测指标。然而加尔平审查其生理数据后，直接指出问题的根源就是夜间高强度训练。通过监测这些人的静息呼吸频率（Respiratory Rate）和心率变异性（HRV），可以清晰看到高强度运动在神经系统和心血管系统中留下的漫长拖尾效应（Carryover Effect）。 - **运动拖尾效应的个体差异**：高强度运动带来的交感神经兴奋与生理应激状态，在某些人身上会持续 2 小时，而在另一些人身上会长达 6 小时。 - **夜间训练的恶性循环**：若在晚上十点进行剧烈训练，当晚的深度睡眠和神经修复必然受损，进而导致次日疲惫及长期脂肪代谢紊乱。 - **被迫夜训的折中策略**：如果受职业所限（如 MLB 职业球员打完夜赛已是晚间十一点），必须学会折中妥协；而对于普通健身者，加尔平强烈建议将大重量、高负荷训练移至上午或白天。若只能在晚间活动，则必须将其严格限制为以“恢复”为导向的低强度训练——微微出汗、心率适度、坚决避免产生中枢神经系统疲劳。 --- ### [55:02](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=3302s) 鲜为人知的睡眠杀手：二氧化碳累积与机体代谢机制 在谈及主流视野之外的睡眠隐患时，加尔平提到了环境因素中极少引起普通人重视的指标——卧室内二氧化碳（$CO_2$）浓度的积聚。加尔平团队近期有一篇专门探讨环境因素对生理影响的文献综述正在审稿阶段，其中深入剖析了呼吸与内环境平衡的紧密联系。 加尔平从基础生物化学角度拆解了身体的能量代谢： 1. **碳链的本质**：脂肪本质上是极其冗长的碳分子链，而碳水化合物顾名思义是“水合碳”（例如葡萄糖的化学式为 $C_6H_{12}O_6$，即 6 个碳原子与 6 个水分子结合）。 2. **终极代谢产物**：无论身体燃烧脂肪还是碳水化合物，无论这些能量用于运动、消化、免疫防御，还是供应全天极度耗能的大脑，代谢的最终产物永远只有三样——水（$H_2O$）、细胞核心能量货币三磷酸腺苷（ATP），以及二氧化碳（$CO_2$）。 3. **代谢与碳排出**：身体代谢率越高，从器官和组织中释放入血液的 $CO_2$ 就越多。 人体内环境对血液 pH 值（酸碱度）的监控极为严苛，其优先级甚至高于血糖和血压调节。因为体内的酶系统只能在一个极其狭窄的酸碱窗口内运作，一旦血液过酸或过碱，酶的催化功能就会瞬间崩溃，进而导致机体停摆。 呼吸的核心生理功能正是利用肺部的气体交换来精确微调 pH 值。加尔平在此向观众发起了一个微型实验（提醒切勿在驾驶时尝试）：尝试闭气 10 到 20 秒，随着时间推移，胸腔中升起的那种难以遏制的强烈呼吸冲动，其驱动信号根本不是因为血液中的氧气耗尽，而是因为代谢产生的 $CO_2$ 迅速在血液中堆积、正在迫使身体必须通过呼气来排出酸性物质。如果卧室环境封闭、空气流通不畅导致二氧化碳浓度过高，睡眠中的呼吸生理与自主神经系统便会彻夜承受额外的代偿压力。 ### [58:22](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=3502s) 呼吸的驱动机制：二氧化碳与自主神经系统的双向调节 人们在屏住呼吸时感受到的那种剧烈的“空气饥渴感”（air hunger），其实根本不是因为体内氧气耗尽。人体具备强大的无氧代谢能力，能够在没有氧气参与的情况下瞬间产生大量能量，而且血液和组织中储备的氧气足以支撑相当长的时间。真正驱动呼吸反射、促使你大口喘气的信号，是体内急剧堆积的二氧化碳（$\text{CO}_2$）。屏息后大口急促地呼吸，本质上是身体在紧急排出过剩的 $\text{CO}_2$ 以降低其浓度。从生理学角度来看，过度通气会导致体内 $\text{CO}_2$ 浓度骤降，进入低碳酸血症（Hypocapnia）；而憋气或通气不足则会导致 $\text{CO}_2$ 蓄积。 ```mermaid flowchart TD accTitle: 二氧化碳浓度与自主神经系统状态调节 accDescr: 展示二氧化碳浓度升降如何双向触发交感神经与副交感神经系统反应 subgraph Sympathetic["交感神经驱动（激活 / 警觉）"] A["身体活动 / 心理压力 / 憋气"] --> B["体内 CO2 浓度升高"] B --> C["大脑感知警报信号"] C --> D["交感神经兴奋 (战或逃)"] D --> E["视野变窄、警觉度拉满、HRV 下降"] end subgraph Parasympathetic["副交感神经驱动（恢复 / 休息）"] F["缓慢深长呼气 / 需求降低"] --> G["体内 CO2 恢复基线或降低"] G --> H["副交感神经主导 (休养消化)"] H --> I["全身松弛、产生倦意、促进睡眠"] end ``` $\text{CO}_2$ 浓度与心理、生理状态之间存在着紧密的双向调节关系。一旦 $\text{CO}_2$ 升高，不仅胸口会产生强烈的憋闷感和躯体性惊恐，心理状态也会随之剧烈改变，直接将身体推向交感神经驱动（Sympathetic drive）——即“战斗、逃跑或僵住”（fight, flight or freeze）反应。这一机制具有极高的生存进化意义：当肌肉开始做功、消耗能量并释放 $\text{CO}_2$ 时，大脑需要立刻意识到潜在的危机，从而调动注意力，让视野收窄、聚焦于眼前目标，所有感官高度敏锐。Andy Galpin 笑着指出，此时在演播室里录制节目的两人，由于注意力高度集中、目光仅聚焦在眼前几英尺之内，心率变异性（HRV）必然有所下降，呼吸频率也略高于平时，整个人处于高度紧绷和高效运转的兴奋状态。 自主神经系统的两个分支并没有绝对的好坏之分，关键在于面对不同情境时的弹性调节能力（Resilience）。深夜上床睡觉时，身体理应切换至副交感神经主导（Parasympathetic drive），进入休养、消化（rest and digest）、无欲无求甚至昏昏欲睡的禅定状态；而早晨醒来、投入工作或进入健身房训练时，身体则必须能立刻调动交感神经，迅速进入亢奋、敏锐的状态。值得注意的是，心理压力与剧烈运动对身体的生化激活效应如出一辙——哪怕坐在椅子上一动不动，只要心理处于高度专注或紧绷状态，皮质醇便会升高，葡萄糖被大量泵入血液，神经递质提前就位，肌肉力量与爆发力潜能也比瘫在沙发上看电视时强得多。 ### [01:02:22](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=3742s) 夜间过度呼吸、呼吸性碱中毒与水合问题 呼吸频率的黄金法则是“供需平衡”。在完全静止的夜间睡眠中，人体能量消耗极低，正常的夜间呼吸频率应当维持在每分钟 10 到 11 次左右。如果你通过睡眠监测手环或穿戴设备发现自己整夜的呼吸频率高达每分钟 16、17 甚至 18 次，通常意味着两大潜在问题：第一是可能患有某种形式的睡眠呼吸暂停症（Sleep Apnea），由于气道受阻缺氧而被迫代偿性过度通气；第二则是神经系统陷入了不必要的交感神经过度激活状态。 在无需代谢做功的情况下过度呼吸，会导致过量排出 $\text{CO}_2$，进而诱发一系列连锁生理紊乱： - **诱发呼吸性碱中毒与代谢紊乱**：体内 $\text{CO}_2$ 骤降会引发呼吸性碱中毒（Respiratory alkalosis）。为了平衡酸碱度，肾脏会代偿性地改变重碳酸盐（Bicarbonate）的回收与排泄，试图将机体拉回代谢性酸中毒（Metabolic acidosis）状态。许多临床上被诊断为代谢性酸中毒的病例，追根溯源其实是夜间过度呼吸引发的代偿假象。 - **电解质失衡与慢性脱水**：通气过度会严重干扰体内的电解质平衡与水分滞留机制，导致许多人明明喝了足够的水，却常年处于细胞脱水和电解质紊乱状态。 - **二氧化碳敏感度（$\text{CO}_2$ Tolerance）低下**：若个体对 $\text{CO}_2$ 极为不耐受，体内稍有一点 $\text{CO}_2$ 积累，神经系统便误以为面临严重窒息，从而剧烈刺激呼吸中枢大口喘气。这种过度代偿会瞬间压低 HRV、升高心率，导致后半夜频繁惊醒且再也无法入睡。 ### [01:04:43](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=3883s) 密闭卧室中的隐形杀手：二氧化碳浓度对睡眠与认知的影响 很多人的夜间睡眠问题，根源不在于身体疾病，而在于睡眠微环境的空气质量。Andy Galpin 现场询问 Steven Bartlett 的就寝环境：Steven 透露，他的卧室面积与录音室相仿，每晚他和伴侣、还有一只约一英尺半长的小型斗牛犬一起睡觉，并且“卧室门永远是紧闭的”。Andy 随即指出，这构成了典型的卧室 $\text{CO}_2$ 浓度超标模型——两个成年人加上一只宠物在密闭空间内整夜持续呼出 $\text{CO}_2$，室内气体的 $\text{CO}_2$ 浓度会随着时间推移呈直线上升。 当人们整夜重复吸入高浓度的 $\text{CO}_2$ 时，体内的生化预警机制被悄然激活： - **破坏夜间睡眠结构**：升高的外周 $\text{CO}_2$ 刺激化学感受器，将沉睡中的身体强行拉入交感神经驱动的“战斗或逃跑”预备态，导致静息心率上升、HRV 骤降、体温调节异常，深睡眠与快速眼动睡眠（REM）受到严重侵蚀，表现为入睡困难或夜间易醒。 - **环境安全阈值与现实数据**：环境科学通常将低于 900 ppm（百万分率）视为空气质量优良的安全标准。Andy 提到，在他自己的家中，如果紧闭门窗，他和妻子、两个孩子加上两只救援犬在室内活动，空气中的 $\text{CO}_2$ 浓度轻易就会蹿升至 1,500 ppm 以上。 - **认知功能遭受重创**：已有极端实验将环境 $\text{CO}_2$ 提升至 3,000 ppm 进行测试，多导睡眠图（PSG）客观监测与受试者主观反馈均显示出睡眠质量的灾难性下滑。更严重的是次日的后遗症：受试者白天的认知功能、短期记忆、神经反应速度、执行功能（Executive function）以及在职场中的决策能力均出现大幅滑坡。Andy 强调，这种负面影响不仅在学术统计学上具有显著性（Statistically significant），其下滑的严重程度更是真真切切会摧毁一个人的日常生活表现与工作水准。 ### [01:07:26](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=4046s) 室内二氧化碳浓度与“病态建筑综合征”对睡眠的破坏 Andy Galpin 博士指出，室内空气中二氧化碳（CO₂）浓度的上升对睡眠质量有极其显著的负面影响，这种效应在临床医学上和统计学上都具备明确的意义。高浓度的二氧化碳会导致典型的“病态建筑综合征”（Sick Building Syndrome）：身处封闭大楼或密闭公寓的人群常常出现不明原因的头痛、脑雾（brain fog）以及精力涣散，而一旦室内通风、CO₂ 浓度下降，这些症状就会迅速消退。 当封闭卧室内的二氧化碳浓度攀升至 2,000 到 2,500 ppm 时（在日常密闭房间中极易发生），人体的睡眠结构便会遭到实质性破坏：入睡潜伏期（sleep latency，即入睡所需时间）显著延长，夜间微觉醒与睡眠中断频繁发生，次日的日间嗜睡度升高、清醒度下降，认知功能也会全面受损。当浓度进一步攀升到 3,000 至 3,500 ppm 时，损害更加确凿无疑。对于关门睡觉、住在无法开窗的高层公寓或隔音酒店房间的人群而言，空气流通不良是普遍存在却被严重忽视的隐形杀手。 ```mermaid flowchart TD accTitle: 密闭卧室二氧化碳浓度对人体生理与睡眠的影响路径 accDescr: 展示从卧室封闭、CO2升高到神经及认知功能受损的全过程 subgraph Causes["诱因与密闭环境"] A["封闭卧室 / 关门睡觉"] B["高层公寓 / 无法开窗的酒店"] C["人与宠物同室呼吸"] end subgraph Concentration["CO2 浓度飙升"] D["CO2 升至 2,000 - 3,500+ ppm"] end subgraph SleepImpact["睡眠结构受损"] E["入睡潜伏期延长 (Sleep Latency)"] F["夜间频繁微觉醒与惊醒"] G["深睡眠与恢复性睡眠减少"] end subgraph Symptoms["日间机能障碍 (病态建筑综合征)"] H["头痛与脑雾 (Brain Fog)"] I["日间嗜睡 / 警觉度与认知能力暴跌"] end Causes --> Concentration Concentration --> SleepImpact SleepImpact --> Symptoms ``` 为了控制卧室二氧化碳并优化睡眠环境，Galpin 博士提出了几条切实可行的干预建议： - **宠物的妥善安置**：虽然理论上把宠物狗移出卧室能减少呼吸排出的 CO₂，但 Galpin 笑着坦承自己也做不到，因为他的两只狗每晚都睡在床尾的地板上；但需意识到宠物同样是房间二氧化碳的重要来源。 - **通风与风扇噪声控制**：利用卧室风扇保持空气循环，但务必注意噪音控制。建议下载手机分贝检测 App，将室内持续噪声维持在 35 分贝（dB）以下；过吵的白噪音机器反而会适得其反，破坏睡眠连续性。 - **阶段性开窗通风**：白天或睡前半小时，尽量敞开卧室门窗进行彻底换气，将积聚的陈旧二氧化碳排空后再关闭入睡。 --- ### [01:09:50](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=4190s) 出差与跨时区旅行中的“首夜效应”及感官环境锚定 Steven Bartlett 提到，二氧化碳对睡眠的影响彻底颠覆了他的认知，并追问在差旅环境中是否还有其他被低估的睡眠环境要素。Galpin 博士强调了“环境行为模式化”（Patterning）的重要性。绝大多数人在入住陌生酒店的第一晚都会遭遇“首夜效应”（First Night Phenomenon）——哪怕酒店的床垫再昂贵舒适，大脑负责警戒的神经机制依然处于紧绷状态，本能地排斥不熟悉的环境。 克服“首夜效应”的核心逻辑是**让大脑误以为自己依然在家里**。大脑通过听觉、嗅觉、体温等感官传感器持续评估外界环境是否安全。如果在日常生活中刻意为自己的睡眠环境植入可随身携带的感官信号，就能在出差时无缝复制这种安全感： - **嗅觉锚定（低风险、高回报）**：薰衣草等气味已被大量研究证实与高质量睡眠密切相关。可以在家中使用极淡的薰衣草喷雾（喷洒在床尾或房间角落），让潜意识建立该气味与睡眠的神经连接；出差时随身携带一小瓶喷雾，进入酒店房间后稍微喷洒，大脑接收到熟悉气味后便会迅速放松戒备。 - **作息与生活节奏的绝对一致**：在差旅期间，尽量维持睡前 90 分钟的固定流程。不要因为换了城市就突然改变洗澡时间或晚餐节点，最大程度保持既定的生活节律。 - **听觉设备的平移**：若在家习惯使用白噪音机或特定声音背景，差旅时应尽量随身携带，复制相同的声学环境。 --- ### [01:12:06](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=4326s) HRV（心率变异性）的临床价值与自主神经系统评估 Steven Bartlett 分享了自己佩戴 WHOOP 手环的困惑：前一天晚上他刚从伦敦飞抵洛杉矶，明明睡足了 8.5 小时，手环计算的恢复指数（Recovery Score）却暴跌至惨淡的 10%–12%；与此同时，他和伴侣及身边的朋友几乎对心率变异性（HRV, Heart Rate Variability）到了“痴迷”的地步，每天清晨第一件事就是比拼 HRV 排行榜，他想知道 HRV 究竟是否值得如此关注。 Galpin 博士明确表示，HRV 是一个极其强大且拥有超过 50 年临床与学术研究支撑的硬核生理指标。它本质上直接反映了**自主神经系统（Autonomic Nervous System）**交感神经与副交感神经之间的动态平衡： - **长期健康预测能力**：HRV 与心血管长期风险、脑中风、高血压、血糖失调、高胆固醇血症等重大代谢和循环疾病高度相关；在心理层面上，它也紧密映射着焦虑、抑郁与心理弹性状态。 - **积极与消极干预的灵敏反应**：科学运动、有效的压力管理、呼吸调节法（Breathwork）和冥想能稳定提升 HRV；相反，运动缺乏、劣质饮食、熬夜以及饮酒则会立竿见影地削弱 HRV。 --- ### [01:13:33](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=4413s) 生酮饮食对 HRV 的断崖式冲击：胰岛素、SHBG 与睾酮的生化链条 听到 HRV 的敏感性，Bartlett 吐露了一段令自己百思不得其解的亲身经历：去年 12 月底他的 HRV 状态极佳；随后他尝试了持续 4 到 5 周的生酮饮食（Keto Diet）。结果在整整一个多月的时间里，他的 HRV 跌入谷底（"in the bin"）；甚至在停止生酮饮食后，HRV 依然持续低迷，直到近期（2 月中旬）才刚开始缓慢爬升。他疑惑是否正是生酮饮食摧毁了他的自主神经状态。 Galpin 博士毫不意外地表示，结合血液生化检查几乎可以精准复盘这一现象。许多人在极低碳水（如生酮）期间常伴随疲劳、HRV 骤降以及睡眠紊乱，其背后的生理生化联动机制非常典型： ```mermaid flowchart LR accTitle: 极低碳水化合物/生酮饮食对激素与HRV的影响链条 accDescr: 展示生酮饮食如何通过低胰岛素引起SHBG升高、游离睾酮下降，并最终引发自主神经压力及HRV崩溃 A["长期极低碳水 / 生酮饮食"] --> B["体内胰岛素 (Insulin) 处于极低水平"] B -->|反向调节机制| C["性激素结合球蛋白 (SHBG) 异常飙升"] C --> D["大量活性性激素被束缚<br/>游离睾酮 (Free Testosterone) 断崖式下跌"] D --> E["机体承受系统性代谢压力<br/>交感神经代偿性兴奋"] E --> F["HRV 持续低迷 / 深度疲劳与睡眠质量受损"] ``` - **性激素结合球蛋白（SHBG）与胰岛素的反向关系**：SHBG 是一种在血液中转运和结合性激素的载体蛋白。生理学上，胰岛素与 SHBG 存在明确的负相关/反向关系。长期极低碳水的生酮饮食会导致体内循环胰岛素水平过低，进而解除对肝脏合成 SHBG 的抑制，导致 SHBG 浓度异常升高。 - **游离睾酮（Free Testosterone）被剥夺**：当 SHBG 异常飙升时，它会像海绵一样将循环中的睾酮大量“捕获”，导致真正具备生物学活性的游离睾酮急剧缩水。机体陷入内分泌失衡与系统性代谢应激中，从而引发交感神经持续兴奋，最终导致 HRV 崩盘并诱发慢性疲劳。 - **血液生化诊断的侦探思维**：Galpin 强调，优秀的临床支持绝不是孤立地去“治疗指标”，而是把血液生化数据视作破案线索，结合当事人的主观症状、饮食行为和生理反馈，抽丝剥茧找出身体失衡的真正推手。 ### [01:15:52](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=4552s) 碳水化合物对激素与睡眠的连锁影响 当个体的碳水化合物摄入量不足、低于其特定生理需求时，体内会引发一系列级联生理反应。碳水摄入过低会导致胰岛素水平过低，进而促使性激素结合球蛋白（SHBG）上升；SHBG 升高后，体内的游离睾酮水平便随之下降，人就会开始感受到明显的低睾酮症状。针对这种情况，解决方案其实非常直接——将碳水化合物重新引入饮食。一旦摄入适量碳水，胰岛素水平迅速回升，睾酮随之恢复，受试者的状态和精力也会显著改善。此外，适量补充碳水还能大幅提升睡眠质量：碳水化合物的摄入与血清素（Serotonin）的浓度密切相关，而血清素正是夜晚帮助大脑顺利入睡的关键神经递质。大量荟萃分析一致表明，碳水化合物的摄入量与入睡潜伏期（Sleep Onset）及深层睡眠质量之间存在非常紧密的关联。 Andy Galpin 强调，这并不意味着生酮饮食（Keto Diet）就绝对无法获得好睡眠或维持高睾酮。在实践中，生酮状态下睾酮极高且睡眠极佳的人大有人在，科研团队最近甚至刚为一位患有脑癌的指导客户定制了用于大脑辅助治疗的严格生酮方案。关键在于“因人而异”，当某种饮食模式在当前情境下失效时，就必须全面评估其心率变异性（HRV）、呼吸频率、睡眠架构、运动表现与整体营养摄入。许多时候，只需在傍晚或晚间饮食中巧妙增加 50 克优质碳水化合物，身体就会发生立竿见影的变化——睡眠质量骤增，睾酮水平飙升，同时完全不必担心发胖，因为只要全天的总热量与碳水总量保持平衡（例如从早晨或午餐中稍微扣除一部分配额挪至晚间），体脂率根本不会有任何改变。 ```mermaid flowchart TD accTitle: 碳水不足引发的激素级联反应与改善路径 accDescr: 展示碳水过低导致睾酮下降和睡眠恶化的机制，以及补充晚间碳水后的正向反馈 subgraph Deficiency ["碳水不足连锁反应"] A["碳水化合物摄入过低"] --> B["胰岛素水平过低"] B --> C["性激素结合球蛋白 (SHBG) 升高"] C --> D["游离睾酮水平急剧下降"] D --> E["出现疲劳与低睾酮症状"] A --> F["血清素合成受阻 / 睡眠恶化"] end subgraph Recovery ["夜间引入适量碳水 (如 +50g)"] G["重新补充优质碳水"] --> H["胰岛素与睾酮回归稳态"] G --> I["血清素上升 / 入睡加快与深睡改善"] H & I --> J["精力充沛且体脂维持稳定"] end ``` - **50 克夜间碳水策略**：在总热量保持守恒的前提下，晚间适量进食复合碳水，可在不堆积脂肪的同时有效降低皮质醇、助推血清素生成并拉升睾酮。 - **生酮的医学应用**：生酮饮食并非完全不可取，其在特定临床场景（例如特定脑肿瘤与脑部代谢支持）中仍具有无可替代的独特价值。 --- ### [01:18:20](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=4700s) 提升 HRV 的第一性原理：寻找隐性压力源 Steven Bartlett 半开玩笑地向 Andy Galpin 请教：在缺乏详尽血液检测报告的前提下，如果想在自己家庭和好友圈建立的 WHOOP HRV 排行榜上打败大家、一雪被生酮饮食拉垮 HRV 的前耻，到底有哪些根本性的改善法则？Steven 甚至打趣说要不要关掉麦克风私下传授，以便自己能悄悄反超。Galpin 博士指出，改善心率变异性（HRV）的核心在于运用“第一性原理”（First Principles）拆解人体总压力的基本方程：一端是导致压力的来源（Stressors），另一端是身体对压力的消解与韧性恢复机制（Stress Relief & Resilience）。 在着手干预时，首要任务是排查并清除那些“非特异性压力源”（Non-specific Stressors）或隐性压力。与训练带来的有益适应性压力不同，生活中的非特异性压力——例如职场琐事纠纷、人际关系紧张、糟糕的居所环境等——只会无端消耗生理储备而带来零收益。如果能精准定位并剔除这些隐藏在后台的生理与心理消耗，人体的总“压力桶”容量就会瞬间腾出空间，自主神经系统张力改善，HRV 随即自动反弹。在进入高级调理之前，必须先将夜间睡眠数据与基础呼吸频率（Respiratory Rate）作为基线指标，逐一摸清拖累身体复原的最大“心理与生理锚点”。 - **压力天平的两端**：HRV 的提升要么通过“减少无谓的压力输入”，要么通过“强化对现有压力的耐受与消化能力”。 - **非特异性压力的危害**：无法促进身体产生正向适应的隐性压力，是压垮自主神经平衡、拉低 HRV 最常见却最易被忽视的元凶。 --- ### [01:20:26](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=4826s) 现代人的感官过载：每天留出“零输入”解压时刻 在解决压力源之后，提升抗压韧性的关键在于日常的“生理减压”（Decompression）。现代人处于人类历史上前所未有的超高感官刺激（Arousal）与神经兴奋状态中。许多人常犯的一个误区是全天毫无断点地堆叠输入：工作时塞着耳机听音乐或播客，下班去健身房举铁时继续听播客，回到家又立刻打开电视或刷屏幕。Andy Galpin 调侃道，他绝不是反对大家听播客，甚至笑着呼吁听众“务必继续收听、点赞、订阅并打出五星好评，毕竟家里还有孩子和狗狗要养”，但他极力主张每个人必须在日常生活中刻意设定完全杜绝外部感官刺激的“零输入时刻”。 Galpin 极力推荐的习惯是每天进行一到三次、每次 10 分钟彻底远离电子设备与耳机的散步；哪怕只在清晨进行一次，也能让大脑迅速从被动应对转为专注主动。Steven 对此感同身受却坦言这对自己来说“简直是折磨”：他的女友是一名专业的呼吸疗愈导师，早起后能自然而然地完成一个半小时的瑜伽和呼吸训练，甚至连手机都不碰，随后悠闲地泡草本茶、坐在阳台沐浴阳光；而 Steven 和 Andy 则是彻头彻尾的另一类人——早晨睁眼的瞬间神经系统就 100% 全力拉满，脑中充斥着爆发性的创意灵感与工作冲动，恨不得立刻投入战斗。正因如此，Andy 强调，越是这种天生高度兴奋、停不下来的性格，越必须在早晨或中午强迫自己抽出短短 5 到 10 分钟进行散步、闭目或呼吸放松，截断外部世界的信息洪流，给神经系统一个喘息复位的窗口。 - **三段式 10 分钟零输入法**：建议在早晨起步、午后转折以及傍晚时分，分别安排 10 分钟不带耳机、不看手机的纯粹户外漫步或静息，以此重设神经张力。 - **两种清晨行为画像**： - *被动平和型（如呼吸疗愈师）*：晨起不碰电子设备，以呼吸法、瑜伽、草本茶与日光浴开启一天的节律。 - *高唤醒驱动型（如创业者与高强度学者）*：睁眼即处于战备状态，灵感与执行欲高度迸发，极易因长期感官过载而耗竭神经系统。 ### [01:24:17](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=5057s) 心理重置、下班信号与生理指标的解耦现象 Andy Galpin 坦言，让自己坐下来冥想或深呼吸对他而言简直是一种折磨，因为整个过程中他的脑子里只有一个声音在狂喊：“我现在完全是在浪费时间！”然而，这种让神经系统重新归位的投资又是绝对值得的。他不需要闭上眼睛做刻意的呼吸法，他的做法非常朴素而直接：站起身走到屋外，绕着房子走上一圈，用一个微小的身体动作将紧绷的状态拉下来。对于像他和主持人这样工作节奏极快的人来说，夜晚必须设立某种明确的“生理信号”来宣布“今天的工作结束了”。如果没有这个仪式感，他会在陪孩子吃完晚餐、玩耍并哄他们入睡后，整个人处于一种无法自拔的工作冲动中——必须拼尽全力克制自己才不至于走回办公室，甚至需要妻子在旁边坚决制止。因此，他会用晚饭后带孩子们出去玩、遛狗或去大自然中散步，作为一天彻底收工的实体信号。 在探讨生理指标时，Galpin 指出心率变异性（HRV）、呼吸频率（Respiratory Rate）与睡眠质量之间存在着迷人且耐人寻味的“解耦现象（Disassociation）”。许多人误以为这些指标是捆绑联动的，但前一年发表的一项针对大学新生的研究却揭示了惊人的事实：每分钟呼吸频率仅仅增加一次，学生体验到中度至高度压力的可能性就飙升 25%，然而这种剧烈的情绪压力波动竟然丝毫没有在他们的 HRV 或任何睡眠客观/主观指标中体现出来。这有力地证明了，尽管这些指标相互交织，它们依然是各自独立的生理变量。 ```mermaid flowchart TD accTitle: 压力与生理恢复的多维度指标关系 accDescr: 展示主观心理压力与客观测量的生理指标之间的解耦与交叉重叠关系 subgraph Mind["心理评估"] A["心理健康问卷<br/>(主观自评良好/无明显异常)"] end subgraph Physiology["深层生理指标 (显现高压负荷)"] B["高呼吸频率<br/>(每分+1次 ➔ 压力风险+25%)"] C["心率变异性 (HRV) 低下"] D["血液/分子生物标志物异常"] E["CO2 耐受度下降"] end subgraph SleepRecovery["睡眠与身体恢复 (存在交集但不等同)"] F["睡眠时长与主观睡眠质量"] G["深层生理修复与机能恢复"] end Mind -.->|"常常产生认知脱节"| Physiology B --- C C --- D D --- E F <-->|"并非绝对等同 (韦恩图重叠)"| G ``` Galpin 的团队在评估个案时，会采用经过科学验证的专业心理健康问卷来排查风险红线，因为任何忽视心理健康的人体优化都是不可能成功的。然而临床上极其普遍的现象是：许多人心理健康评估完全正常，主观上也坚信“我一点都不焦虑、我没有压力”，但一查血液指标、分子生物标记物和 HRV，数据却赫然揭示出极其紧绷受损的生理状态（Stressed Physiology）。心理承受力好并不等于身体没有在默默承受代价。这完美解释了“睡眠与恢复并不是一回事”：你可以睡得很沉很足，但生理上可能根本没有完成修复；同理，二氧化碳耐受度、呼吸频率、睡眠和 HRV 就像一个复杂的韦恩图（Venn diagram），有重叠交集但各有独立机制，优化身体的关键就在于抽丝剥茧，找到那个最为突出的瓶颈漏洞。 - **呼吸频率与压力关联**：大学新生研究显示，每分钟呼吸频率仅增加 1 次（1 breath per minute），体验到中高程度压力的概率增加 25%，而该变化未在当事人的 HRV 或睡眠监测中被察觉。 - **生理与心理压力的割裂**：很多人自认毫无心理压力，但体内的内分泌与分子生物学标志物却显示其生理系统正处于高度应激超载状态。 - **睡眠 ≠ 生理恢复**：睡够指定时间并不自动保证身体完成了系统性的生理恢复，二者虽相关但绝非等同概念。 --- ### [01:27:52](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=5272s) 红光疗法（Red Light Therapy）的机制与应用场景 当主持人提到自己圣诞节收到了妻子送的两块巨大的红光理疗板，并好奇它究竟是在模拟阳光还是另有原理时，Galpin 坦诚承认自己在红光疗法上曾经“看走了眼（missed the boat）”。过去他曾认为这纯属伪科学噱头，但随着大量严谨研究的出炉，他彻底改变了自己的看法。红光疗法的核心在于特定波长的穿透力，最常见的有效波长集中在约 640 纳米（红光）以及 850 纳米左右（近红外光）。这些波长拥有直接穿透皮肤表层、深入皮下组织的物理特性，能在细胞层面激活一系列级联反应，不仅对皮肤修复、创伤愈合大有裨益，甚至已被证实能对内分泌系统与激素平衡产生良性调节，乃至有特定研究探讨其对视力改善的积极作用（建议在眼科医生指导下探索）。 在运动康复领域，红光被广泛用于减轻肌肉酸痛、组织微损伤和全身性系统恢复。Galpin 分享道，他们团队负责的一位橄榄球四分卫在赛季初遭遇了相当严重的下肢伤病，为了让其以最快速度复出重返赛场，红光疗法成为了综合康复方案里的关键工具之一。不过 Galpin 也给出了客观务实的消费建议：如果手头有红光设备，完全可以放心地去使用享受它；如果是一名身负 6000 万美元巨额合同的顶尖职业运动员，任何可能带来边际效益的手段都值得全力压上。但对于普通大众而言，它目前还属于“锦上添花”的高阶工具，尚不需要将其视为非买不可的基础必备品。 - **核心有效波长**：红光理疗主要依靠大约 640 纳米和 850 纳米（近红外）波段的光线深入穿透皮下组织。 - **主要生物学效应**：刺激组织修复、改善皮肤状况、缓解肌肉酸痛损伤、辅助激素平衡与全身疲劳消除。 - **临床实践案例**：曾利用红光疗法加速治疗一名遭遇严重下肢损伤的橄榄球四分卫，助其迅速重返赛场。 --- ### [01:30:14](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=5414s) 训练方式与自主神经负荷，以及“增肌减脂”的可行性 讨论重回心率变异性（HRV）时，Galpin 指出另一个决定性因素在于运动训练的结构、类型及其实施时间。通常情况下，较低强度、持续时间较长的有氧运动更有利于在长期内拉高 HRV，改善副交感神经活性；而持续的高强度训练则容易让身体深陷赤字。很多职场精英本身就从事着高压、快节奏的工作，白天的交感神经常年处于拉满状态，结果唯一空出来的锻炼时间又被安排了极其硬核的高强度力竭训练。这种用“更高强度的交感兴奋”来应对原本已经超载的交感神经系统的做法，只会导致全身处于持续耗竭状态，拖垮 HRV。 随后，主持人提出了许多健身者梦寐以求的疑问：普通人到底能不能既增加肌肉量，又同时保持极度精干的身材，而不是非得经历痛苦的“大量进食增肌（Bulking）”然后再“生酮刷脂（Cutting）”？Galpin 给出了肯定的答复：“完全可行”，但这高度取决于个人的基础体能、体脂率以及训练年限（Training Age）。对于体脂偏高且完全没有训练经验的新手来说，同时增肌和减脂相对容易；而对于主持人这样体型精瘦、且已有大约三年基础锻炼习惯的人而言，难度会稍大一些。不过，三年的训练年限依然属于“相对年轻的训练者”，由于过去缺乏系统严谨的周期性训练计划，身体依然蕴藏着吃红利的“新手增益（Newbie Gains）”空间。 Galpin 澄清了大众对生理学极限的误解：在完全不使用外源性睾酮（Exogenous Testosterone）等药物的前提下，指望纯自然长出 15 磅纯肌肉且脂肪增加为零是不符合生理现实的；然而，通过科学训练和营养管理，达成增加 7 到 8 磅纯肌肉、同时仅伴随 1 磅微量脂肪增长的目标，在运动生理学研究与成千上万顶尖教练的实际执教案例中屡见不鲜，是完全能够做到的。 - **交感神经超载风险**：高压脑力工作者若在业余时间盲目叠加高强度力竭训练，会导致交感神经系统全天候过载，压低 HRV。 - **同时增肌控脂的前提**：取决于训练年限与当前体脂；处于训练早期阶段（如训练年限 3 年左右、缺乏精密计划者）仍有可观的“新手增益”潜力。 - **自然增肌的合理预期**：在不借助外源性雄激素的情况下，实现纯自然状态下增长 7-8 磅肌肉并严格将体脂增幅控制在约 1 磅左右，是完全科学可行的目标。 ### [01:32:54](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=5574s) 设定合理的增肌目标与热量盈余 讨论转向如何科学地设定增肌期望。Andy Galpin 博士指出，增肌不需要盲目追求暴增几十磅的极端数字，而是应该先理清自身真实期望并通过身体测试评估现状。如果一个人的目标是总共增加 5 公斤体重，一个务实且健康的预期应该是：其中大约 4.5 公斤是纯肌肉，容许伴随约 0.5 到 1 公斤的脂肪增长。为了长肌肉，人体必须处于热量盈余状态，但绝不能过度暴食。例如，一个日常维持热量为 3,000 大卡的人，如果为了增肌直接吃到 6,000 大卡，虽然确实会长肌肉，但同时也会堆积大量赘肉。 关于增肌的最佳热量超额比例，学界仍在深入探索。Galpin 博士提到了新西兰学者 Eric Helms 等人近期开展的一系列研究，旨在厘清究竟是 5%、10% 还是 20% 的热量盈余能最大化纯肌肉增长并最小化脂肪堆积。在现实操作中，Galpin 建议维持大约 10% 到 15% 的轻微热量盈余（即在 3,000 大卡的基础上多摄入 300 到 500 大卡）。 在宏量营养素分配上： - **蛋白质标准**：确保摄入量充足，至少达到每天每公斤体重 2 克，甚至可以略高；宁可超标 15%，也不要不足 2%。 - **碳水与脂肪比例**：在总热量与蛋白质达标的前提下，可根据个人偏好灵活微调脂肪与碳水化合物的比例。 --- ### [01:34:57](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=5697s) 营养摄入时机与断食真相 主持人 Steven Bartlett 询问练完是否必须立刻进食，Galpin 博士明确破除了传统“进食窗口”的执念。对于单纯追求肌肉增长的普通人而言，只要总热量与每日总蛋白质达标，蛋白质摄入的具体时机在生理层面上几乎无关紧要。碳水化合物的摄入时机确实会对体能恢复产生影响，但这通常只在一天需要进行多次高强度训练的专业运动员身上才体现出显著差异。 谈及间歇性断食（如经典的 16:8 断食法），研究表明，只要总热量和蛋白质摄入保持一致，断食对于减脂并没有带来超越正常进食频率的特殊代谢优势。无论是每天吃一顿大餐，还是分六餐进食，减脂效果基本没有区别。断食在增肌过程中的唯一真正挑战在于“实操可行性”：如果要在 6 小时的短窗口内塞进全天超额的热量和至少 2g/kg 的高蛋白，有些人会觉得胃胀难耐难以完成，而另一些人则毫无压力。因此，营养时机完全取决于个人生活日程、胃肠耐受度与生活习惯，而非死板的生理限制。 ```mermaid flowchart TD accTitle: 增肌营养摄入核心逻辑 accDescr: 展示增肌期热量盈余、蛋白质摄入量与进食时机之间的优先级关系 subgraph Priorities ["核心营养优先级"] A["每日总热量盈余<br/>(约 10%~15% 盈余)"] B["充足蛋白质总量<br/>(≥ 2g / kg 体重)"] A --> C["增肌与减脂结果"] B --> C end subgraph Flexibility ["灵活与个性化因素"] D["进食时机与进餐频率<br/>(16:8断食 vs 多餐)"] E["碳水与脂肪比例偏好"] D -.->|"依个人胃口与作息决定"| C E -.->|"依个人耐受度决定"| C end ``` --- ### [01:36:56](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=5816s) 长寿的核心生理支柱：动作模式与防跌倒能力 针对普通职场人士如何通过锻炼兼顾脑力表现与终身健康，Galpin 博士总结了健康老龄化所需的核心生理能力。第一要务是“动作良好”（move well）且“不受伤”（don't get hurt）。健康衰老的最大秘诀在于能够持续不断地训练，绝对不能因为动作模式不良、灵活性差或严重关节疼痛而被迫中断数月乃至数年。 第二项关键要素是“速度与爆发力”（speed and power），这直接关乎老年人的跌倒与死亡风险。Galpin 警告，60 岁以上的老人一旦发生髋关节骨折，其致死率高得惊人。为了防止跌倒引发悲剧，人体需要具备一系列环环相扣的身体素质： 1. **平衡能力**：避免在日常生活中轻易失衡。 2. **手脚反应速度**：一旦绊倒或滑倒，能够迅速把脚伸向前方形成支撑点。 3. **离心力量（Eccentric Strength）**：在脚掌落地的瞬间，下肢必须拥有足够的离心收缩力量来刹住下坠的躯干，防止身体彻底垮塌在地。 --- ### [01:40:25](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6025s) 预测死亡率的终极指标：下肢力量与 VO2 Max Galpin 博士强调，在预测全因死亡率方面，身体力量（尤其是下肢力量）与最大摄氧量（VO2 Max）是全世界所有健康指标中预测力最强的存在，其重要性远超传统的临床风险因子。 传统的临床危险因素如高血压、心血管疾病标志物、吸烟以及糖尿病虽然都会缩短寿命，但根据 Jonathan Myers 实验室一项涉及约 75 万名受试者（其中约 17.4 万人在随访期内死亡）的大型回顾性队列研究，这些传统风险的风险比（Hazard Ratio, HR）通常在 1.3 到 1.4 左右（相当于增加 30% 到 40% 的死亡风险）。然而，当将极低的 VO2 Max 或薄弱的力量与优秀水平相比时，死亡风险的增加不是百分之几十的差距，而是呈现出惊人的 4 倍到 5 倍（4X - 5X）的剧烈级差，在对生存率的影响上对吸烟和糖尿病形成了绝对的碾压之势。 - **高危风险对比**：吸烟或糖尿病通常使死亡风险比上升 30%~40%（HR 1.3~1.4）。 - **心肺/力量落差**：处于极低 VO2 Max 或肌力水平相较于高水平人群，死亡风险可飙升 400%~500%（4X~5X）。 - **长寿第一铁律**：终身维持不间断的运动习惯，避免因伤病造成长期停练。 ### [01:42:06](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6126s) 什么是最大摄氧量与衰老的不可逆衰退 最大摄氧量（VO2 Max）是衡量人体摄入和利用氧气能力的金标准，直观体现了心肺耐力水平。研究表明，在预测全因死亡率方面，腿部力量的作用完全可以与 VO2 Max 媲美，甚至在某些研究中展现出更强的预测力。面对主持人提问“既然我现在才三十岁，能否等老了再关心这些”，嘉宾给出了斩钉截铁的否定回答。人体在 40 至 45 岁之后，VO2 Max 会以每年大约 1% 的速度自然下滑。虽然科学训练能够大幅减缓这一进程，但衰老本身的客观规律无法完全被逆转。 为了探究人类心肺衰退的极限，嘉宾分享了他们在瑞典斯德哥尔摩进行的一项标志性研究。研究团队测试了一群 1940 至 1950 年代越野滑雪世界冠军的高龄状态。这些运动员在 2010 年时已年逾八十（部分高达 92 岁），且连续训练与参赛的时间长达五六十年。测试结果显示，这群传奇运动员的高龄平均 VO2 Max 仍维持在 35 至 38 ml/kg/min 的惊人水平，远超同年龄段普通久坐群体的约 20 ml/kg/min。尽管他们在巅峰时期的数值很可能高达 80 至 90 ml/kg/min，且任何训练有素的 80 岁老人都无法跑赢同等天赋的 30 岁青年，但长期的运动储备彻底改写了衰老曲线。这一规律同样适用于肌肉力量与肌肉维度的演变。 - **VO2 Max 衰退速率**：约 40-45 岁起，每年自然下降约 1%。 - **高龄运动员与普通人差距**：持续训练 50 年以上的 80-92 岁冠军运动员仍维持 35-38 ml/kg/min，而同龄未经训练者平均仅为 20 ml/kg/min 左右。 - **核心预测指标**：腿部力量与 VO2 Max 均是预测寿命的关键独立指标。 --- ### [01:44:41](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6281s) “独立生活底线”与机能衰退恶性循环 当心肺功能指标跌破特定临界点时，个体将失去基本生活自理能力，进入所谓的“独立生活底线”（Line of Independence）。对于男性而言，该临界阈值约为 18 ml/kg/min，女性约为 15 至 16 ml/kg/min。一旦 VO2 Max 跌至 15 左右，日常琐事就会演变为极限挑战：早起穿衣的摄氧需求约为 12，上厕所起立约为 12 至 13，平地行走则需 14 至 15。这意味着每走一步或爬一段楼梯，身体都在承受接近极限心率的极高负荷，心脏被迫全天候在高压应激状态下运转，进而彻底摧毁睡眠质量与心率变异性（HRV）。 ```mermaid flowchart TD accTitle: 机能衰竭与心理社会恶性循环图 accDescr: 展示了从低摄氧量与腿部肌力衰退到心理社会退缩、活动量归零的恶性循环过程。 subgraph Physiology ["生理机能衰退"] A["跌破独立底线<br/>(男<18, 女<15-16 ml/kg/min)"] B["日常动作逼近心率极限<br/>(穿衣、如厕、爬楼)"] C["心血管系统高压过载<br/>(HRV恶化、睡眠崩溃)"] A --> B --> C end subgraph Psychosocial ["社会心理退缩"] D["行动困难与双腿无力发抖"] E["退出社交活动与缺乏生活目标"] F["自我价值感暴跌<br/>(无法自理进食与出行)"] C --> D --> E --> F end subgraph Spiral ["肌肉萎缩恶性闭环"] G["日常体力活动锐减"] H["萎缩催生更多萎缩<br/>(Atrophy leads to atrophy)"] F --> G --> H H --> A end ``` 这种生理退化会迅速演变为心理和社交层面的雪崩效应。腿部力量是决定一个人能够保持身体活跃多久的最直接指标。随着双腿衰弱，任何轻微的行动都会引发双腿颤抖与极度疲惫，导致老年人畏惧走动，选择终日久坐。随后而来的则是深重的社会孤立、自我价值感丧失与抑郁情绪——当连给自己做一顿早餐都无能为力时，生命意义感随之瓦解。嘉宾将这种恶性闭环总结为“萎缩催生萎缩”（Atrophy leads to atrophy），强调绝对不能让自己跌入这个恶性循环。 - **独立生活底线数值**：男性 18 ml/kg/min，女性 15-16 ml/kg/min。 - **日常活动耗氧代价**：穿衣约 12 ml/kg/min；马桶起立约 12-13 ml/kg/min；步行约 14-15 ml/kg/min。 - **行动力晴雨表**：腿部力量直接预示个体在老年维持身体活动能力的年限。 --- ### [01:47:06](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6426s) 打造生理安全冗余与控制不可控风险 即便八十岁的老人依然拥有极高的“可训练性”（Trainability），其增肌与增力效率甚至不逊于二十岁的年轻人，但年轻时储备底子仍然是不可替代的。如果在 40 岁时 VO2 Max 仅为勉强及格的 35 ml/kg/min，按照每年 1% 的硬性折损，到 60 至 65 岁就会逼近丧失自理能力的危险线。此时即便痛定思痛开始锻炼，前行的阻力与难度也将成倍增加。年轻时将心肺与力量指标推到尽可能高的高度，本质上是为不可控的人生变故购买最可靠的“生理安全缓冲”（Buffer）。 嘉宾以高尔夫名将琼·拉姆（Jon Rahm）的竞技哲学举例：在赛场上，天气和对手的表现是不可控的，顶尖选手的策略就是将精力完全倾注于“自己能够掌控的事情”。面对健康管理亦是如此。人步入五十岁后，生活中随时可能发生意外——一次髋关节置换手术导致卧床六周、家庭变故需要全天看护患病父母、突发公共危机导致健身房关闭等。缺乏缓冲储备的人会在一次卧床后彻底坠入悬崖；唯有提前积累了深厚心肺与肌肉资本的人，才能从容应对意外带来的机能损耗。 - **年轻储备的数学逻辑**：40 岁时若起点仅为 35 ml/kg/min，按自然衰减在 60-65 岁就会丧失独立生活能力。 - **突发打击风险**：50 岁后若缺乏生理冗余，一次导致卧床 6 周的手术（如髋关节置换）即可造成不可逆的机能悬崖。 - **控制核心**：在身体尚好、时间可控时主动拉高上限，以此对冲未来不可控的伤病与生活变故。 --- ### [01:49:11](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6551s) 破除年龄宿命论：高龄肌力重建的科学实证 主持人结合自身家庭经历分享了一段沉重往事：在圣诞聚会上，全家老小团聚，但最年长的一位长辈却因严重衰弱连上楼梯都喘不上气，只能无奈地将这种衰退归咎于“不可抗拒的年龄宿命”。当时主持人在 YouTube 上拼命搜寻视频，试图向长辈证明只要开始使用健身车锻炼，身体机能完全能够逆转，但全家人的乐观努力却始终被长辈根深蒂固的宿命感所阻碍。 嘉宾对此明确指出，科学界已有海量扎实的研究证实：高龄机能衰退绝对是可逆的。针对 70 岁乃至 80 岁以上从无运动习惯的老年人开展的阻抗训练实验表明，即便到了 80 岁以上，力量训练依然能带来显著的肌力飞跃，骨骼肌横截面积增长甚至能超过 15% 这类极具临床意义的量级。当前最大的障碍根本不在于生理层面能否奏效，而在于心理认知——绝大多数普通人坚信“年过六十身体衰亡便是必然命运，无力回天”。这种错误的宿命论认知，才是阻碍无数老年人重获健康与独立生活的头号元凶。 - **高龄增肌实证**：近期多项临床研究显示，80 岁以上久坐老人通过抗阻训练可实现超过 15% 的肌肉体积增长。 - **核心认知误区**：大众普遍误以为“年满 60 岁机能退化是无法改变的定数”。 - **干预关键点**：心理上建立“机能可逆”的信心，是推动老年群体迈出训练第一步的最艰巨挑战。 ### [01:51:10](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6670s) 年龄与最大摄氧量（VO2 Max）：维持身体机能的可塑性 在探讨生理机能衰退时，安迪·加尔平（Dr. Andy Galpin）指出，许多人误以为随着年龄增长，体能下滑是无法逆转的必然宿命。然而，如果保持长期规律的训练，最大摄氧量（VO2 Max）能够保持惊人的稳定性。加尔平提出了一个经典的基准目标——“50 岁达到 50”（50 at 50），即希望个体在 50 岁时的 VO2 Max 至少维持在 50 mL/(kg·min)。通常情况下，人群的体能指标在 45 岁至 50 岁左右开始出现断崖式下滑，但那些常年坚持训练的人，哪怕到了 60 多岁，其摄氧能力依然可以与 20 多岁的年轻人相媲美。 人体对运动刺激的适应潜能是终身存在的。加尔平强调，尽管越早开始锻炼越好，但即便错过了年轻时的黄金窗口也完全无需懊恼。人体的组织可塑性（plasticity）极高，在任何年龄段开始科学训练，身体系统都会迅速作出积极响应，不存在“太晚而无法取得巨大进步”的说法。 - **核心基准指标**：50 岁时 VO2 Max 维持在 50 mL/(kg·min) 及以上。 - **生理衰退拐点**：未经训练的人群体能通常在 45 至 50 岁开始显著下滑，但规律训练可将这一高水平能力延续至 60 岁甚至更久。 - **组织终身可塑性**：肌肉与心血管组织对外部刺激的适应力终生不灭，任何年龄阶段开启训练都能获得显著的生理改善。 --- ### [01:52:02](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6722s) 提升 VO2 Max 的训练逻辑与 SAID 原则 当斯蒂芬（Steven Bartlett）询问具体该如何训练来提升自己的 VO2 Max 时，加尔平打破了健身界复杂的条条框框，将其归纳为两种最本质的心脏负荷刺激：长时间中低强度持续训练，以及短时间高强度爆发训练。对于前者，关键在于让心率持续处于升高状态 20 至 60 分钟。加尔平直言，不必过度纠结于跑步、游泳、骑行、推阻力雪橇还是参加循环课程，运动形式和具体的心率区间并没有死板的要求，只要心率持续上升并维持至少 20 分钟以上，就算达标。 另一项必须搭配的训练，则是将心率推向极限边缘的高强度练习。加尔平推荐了一种非常极简且高效的间歇方案：全力冲刺 30 秒，随后休息 30 秒，重复 4 到 6 轮。如果个人偏好动感单车课、壶铃循环或有氧拳击，也同样能实现目标。加尔平批评运动科学界有时把具体方案搞得过于教条化，过多纠结于重复次数与微观动作。在底层逻辑上，起决定性作用的是科学界的 **SAID 原则**（Specific Adaptation to Imposed Demands，对施加需求的特定适应性）——身体只要受到特定挑战，就会被迫产生适应。只要持续给心脏施加负荷并适度增加超负荷刺激，VO2 Max 自然就会增长。 ```mermaid flowchart TD accTitle: VO2 Max的双轨训练模型 accDescr: 展示提升最大摄氧量所需的两种核心心率刺激模式与底层SAID原则 subgraph CoreP ["底层科学原则"] SAID["SAID 原则<br/>对施加需求的特定适应性<br/>生理遭遇挑战即产生适应"] end subgraph TrackA ["轨道一：持续性有氧耐力"] A1["运动形式不限<br/>跑步 / 骑行 / 游泳 / 雪橇"] A2["持续升高心率<br/>每次维持 20 - 60 分钟"] end subgraph TrackB ["轨道二：高强度间歇冲击"] B1["逼近极限心率<br/>如 30 秒全力冲刺 + 30 秒休息"] B2["高质重复 4 - 6 轮<br/>单车课 / 拳击 / 壶铃循环"] end SAID --> TrackA SAID --> TrackB TrackA --> Result["提升心肺容量与 VO2 Max"] TrackB --> Result ``` --- ### [01:54:21](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6861s) 增肌瓶颈与渐进式负荷：平衡变异性与针对性 针对斯蒂芬提到自己每天都去健身房却感觉增肌停滞、日复一日重复相同动作的苦恼，加尔平剖析了力量训练中最核心的一对矛盾：**变异性（Variation）**与**针对性（Specificity）**的平衡博弈。如果极端追求针对性，每次都做一模一样的动作，虽然初期针对目标肌群的刺激很强，但长期会导致相同动作模式和关节承受过度负荷，极易引发劳损与过度使用伤病（overuse injury）；反之，如果每次训练完全随心所欲、随机切换动作，关节劳损风险固然降低，但由于缺乏足够深度的特定刺激与神经动作记忆，肌肉和力量的增长几乎会陷于停滞。 为了打破增肌瓶颈，必须在保持基本动作模式一致性的同时，引入**渐进式过载（Progressive Overload）**。加尔平指出了调控负荷的多个维度，并给出了一个至关重要的“10% 黄金上限法则”：每周的训练总量或强度增幅切忌超过 10%，以此在激发肌肉重塑的同时防范运动损伤。 - **渐进式过载的核心调控手段**： - **增加重量**：逐步提升杠铃或器械的负重（Load/Weight）。 - **增加次数与组数**：单组重复次数（Reps）或训练总组数（Sets）。 - **增加练习种类与动作数量**：针对目标肌群补充变式动作。 - **提高训练频率**：每周刺激该肌群的天数（Frequency）。 - **缩短间歇时间**：减少组间休息时长，强化代谢压力。 - **10% 进阶安全红线**：相邻两周之间的负荷递增幅度严格控制在 10% 以内，避免组织与关节过度劳损。 --- ### [01:56:24](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6984s) 摆脱死板周循环：以 50 次训练为周期的弹性进阶系统 加尔平建议斯蒂芬彻底放弃“周一练腿、周三练上肢”这种死板的 7 天微周期（microcycle）思维模式，转而采用一种更契合现代高压与出差节奏的“任务总量制”系统。例如，教练可以提前规划好一套由 50 次训练构成的完整方案，每一次训练的具体动作与递进超负荷都已精确设计就绪，训练者只需按既定顺序逐一完成这 50 节课。 这种架构的优势在于极高的弹性与目标感。理想情况下，目标是在接下来的 100 天内刷完这 50 次训练。如果某几天需要出差旅行无法训练，训练者可以在出发前连续训练三到四天；当出差归来有连续居家时间时，也可以按照“练三天歇一天”的节奏推进。只要最终按部就班推进至第 50 课，就能确保系统性的结构负荷落到实处，完成后再制定下一阶段的 50 课方案。 --- ### [01:57:32](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7052s) 赞助商插播：睡眠负债对决策能力的损耗 在节目插播中，斯蒂芬作为智能穿戴设备 WHOOP 的投资人，分享了自己近期与 WHOOP 绩效副总裁克里斯汀·霍姆斯（Kristen Holmes）对话的深刻领悟。他谈到，大量关于昼夜节律和睡眠的研究显示，睡眠不足对日间表现具有极大的破坏性：一个人每积累 **45 分钟的睡眠负债（sleep debt）**，其当天的决策与判断能力就会下降高达 **10%**。 斯蒂芬直言，当个体长期处于慢性睡眠匮乏状态时，根本无法展现出完整健全的自我，在公司作为领导者、在生活里作为伴侣、朋友或管理者的水平都会大打折扣。这也是他推崇通过专业穿戴设备进行生理数据追踪与实时睡眠指导的原因，借此精准监测睡眠负债并优化日常状态。 --- ### [01:58:31](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7111s) 肌酸的常见误区与评估补充剂的科学框架 斯蒂芬分享了一个生动的私人趣事：圣诞节他在南非开普敦度假时买了一罐肌酸（Creatine）放在桌上，准备开始服用，结果女友看到包装后立刻表示“肌酸不是给女人吃的”，并认定这纯粹是男性健美运动员用来疯狂增肌变壮的专用补剂。斯蒂芬现场通过 Google 搜索才向她科普了肌酸的普适价值，女友随后也开始服用。斯蒂芬借此向加尔平请教，为何大众对肌酸有着如此根深蒂固的偏见与误解。 加尔平表示，行业专家常常深陷在自己的专业术语中，往往低估了大众认知与科学事实之间的脱节。为了帮助大众客观评估补剂，他推荐了中立无利益冲突的独立科研平台 **Examine.com**。在该平台上，用户既可以按补剂名称（如肌酸、精氨酸、东革阿里等）检索其背后的科学证据，也可以根据生理需求（如减脂、提升认知脑功能、改善心血管健康）反向查询经过临床实证的最佳补剂组合。加尔平指出，评估任何补剂都必须回归到两个最核心的问题：“它对什么目标起效？”以及“它的实际改善幅度有多大？”肌酸确实能够显著提升肌肉力量与维度，但这绝不意味着它专属于健美人群。 ### [01:59:58](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7198s) 肌酸的机理演进：从“类固醇污名”到大脑与骨骼的底层燃料 肌酸拥有极其庞大且扎实的科学研究证据支撑。针对它的研究多达数百项，涵盖了男性、女性、老人、儿童乃至宇航员、长期卧床患者等各种特殊群体。从效果幅度来看，肌酸能够带来大约 3% 到 12% 的机能提升。对于一款风险极低、安全性极高的补剂而言，这样的增益幅度相当可观：它既不是激素，不会扰乱体内内分泌系统；也不是矿物质，不会在体内诱发氧化应激。肌酸的本质其实是人体代谢的第三种能量来源。人体代谢通常依赖碳水化合物或脂肪作为燃料，而肌酸则是速度最快的第三种能量系统。它的化学计量比为 1:1，即一分子磷酸肌酸分解直接生成一分子 ATP。虽然它的总能量输出量相对较低，但供能速度极其迅猛。 大众对肌酸的误解主要源于历史原因。2000 年代初期，当著名的 BALCO 实验室类固醇丑闻横扫美国职棒大联盟时，马克·麦格怀尔（Mark McGwire）和巴里·邦兹（Barry Bonds）等顶级球员因涉嫌使用违禁药物而备受指责。由于他们当时也在摄入肌酸，肌酸便被草率地与类固醇等运动禁药捆绑在一起，背上了污名。幸运的是，过去二十年间的科学界早已彻底澄清了这一误区，并将研究重心从“年轻男性健美者长肌肉”转向了更具实用价值的健康领域。 在当今的前沿研究中，肌酸展现出了广泛的健康潜力，尤其是在骨骼与中枢神经系统方面： - **骨骼密度改善**：学者达伦·坎多（Darren Candow）完成了一项针对绝经后女性的两年期临床试验，每日摄入剂量高达 20 克（健美者常规维持剂量的 4 倍）。结果显示受试者未出现任何肾脏问题或不良反应，且股骨等关键部位的骨密度指标得到了有效改善。 - **神经与大脑供能**：肌酸是大脑极其青睐的快速燃料。大脑中枢神经系统中的星形胶质细胞（Astrocytes）非常依赖肌酸供能。多项研究表明肌酸有助于改善情绪、对抗创伤性脑损伤（TBI）并维护长期的脑神经结构健康。 - **抗氧化辅助**：肌酸本身还具备温和的抗氧化特性，更像是一种为身体提供动力的高效基础营养素，其角色更类似于蛋白粉而非药物。 ```mermaid flowchart TD accTitle: Creatine Biological Roles accDescr: Diagram illustrating creatine mechanism as rapid fuel for muscles, brain, and bones. A["磷酸肌酸 (PCr)"] --> B["1:1 极速释放 ATP"] B --> C["肌肉与运动表现提升 (3%-12%)"] B --> D["大脑神经保护与星形胶质细胞供能"] B --> E["绝经后人群骨密度维护 (如股骨)"] ``` ### [02:04:00](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7440s) 减脂的本质：破除“跑步减腹部脂肪”的迷思与依从性法则 许多人在成长过程中普遍存在一种根深蒂固的执念，认为想要减掉腹部脂肪就必须去跑步，但这种方法往往收效甚微，甚至让人产生严重的挫败感。真正的减脂必须从更宽广、更本质的维度来审视，它包含两个最核心的前提假设：其一是减掉体脂的同时最大限度保留瘦体重（肌肉）；其二是减下来的脂肪能够长期不反弹，彻底摆脱溜溜球式的反复节食（Yo-yo Dieting）。 在所有的系统评价和荟萃分析中，预测长期成功减脂的头号决定因素始终是“依从性”（Adherence）——即你对训练计划和营养方案的长期执行力。在纠结哪种饮食流派最好、哪种训练方式燃脂最高、甚至去做复杂的基因检测之前，首先要解决的是哪套方案能让你坚持最久。许多节食计划之所以普遍失败，正是因为它们过于苛刻、剥夺感太强，违背了人性与可持续性。 一个成功的减脂体系需要因人而异地满足以下几点： - **心理丰足与生活平衡**：不要将其视为痛苦的短期“节食”（Diet），而应建立一套可持续的“营养策略”（Nutritional Approach）。在满足热量缺口的同时，必须保证日常精力充沛与心理愉悦。 - **摒弃单一运动偏见**：运动系统的建立同样建立在喜好之上。如果极度讨厌跑步，减掉几十斤脂肪的过程中完全可以一步都不跑；反之，如果热爱跑步，那就尽情去跑。只要目标是保留肌肉并长期减脂，任何符合逻辑的运动方式都可以灵活适配。 ### [02:07:31](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7651s) 个体化营养与基因检测的局限性 面对训练计划时，如果要求一个人后半辈子日复一日做完全相同的训练动作，任何人都会觉得荒谬并难以接受；然而在营养层面，人们却往往盲目寻找某种一劳永逸的“万能神效食谱”。现实中，生酮饮食、地中海饮食、高碳水饮食或无麸质饮食在各自适用的个体身上都曾取得过成功，关键在于找到契合自身生理与生活节奏的模式。 市面上大肆鼓吹的“精准营养基因检测”往往被严重夸大，存在严重的科学漏洞。这类检测如果脱离了种族背景（Genetic Background），参考价值几乎为零： - **人群验证脱节**：某些被认为能有效预测碳水化合物利用率、脂肪代谢效率或身体成分的经典基因标记物，往往只在高加索/欧洲白人群体中能解释一定比例的变量。 - **预测效力归零**：一旦将完全相同的基因检测算法应用到西非或东非族裔人群中，其预测相关性便直接断崖式下跌至零。 市面上的基因检测手段在不同族群间的有效方差从 40% 到 0% 不等，远未达到普适标准。普通人在减脂与健康管理中盲目迷信这些前沿概念，无异于本末倒置。与其为尚未成熟的检测交智商税，不如先脚踏实地建立一个自己能够长期坚持、切实有效的营养与运动闭环。 ### [02:09:12](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7752s) 个性化减脂杠杆：依据核心痛点定制营养与运动 针对减脂与保肌，安迪·加尔平（Andy Galpin）指出，在保证足够蛋白质摄入和控制总热量的基础上，无论选择高碳低脂还是低碳高脂，生理上的可调节杠杆非常灵活。然而，真正决定方案成败的往往不是公式，而是个体的具体痛点。如果有人饱受碳水渴求（carbf cravings）折磨，或者经常遭遇饥饿感冲击，干预方案就必须围绕这些具体的阻碍来制定。这种个体化定制对长远结果的影响，比许多微观生化细节高出几个数量级。 运动方面同样因人而异。加尔平坦言，如果一个人极度厌恶运动，那么可以通过每天散步几次配合严格的饮食管理来达成减脂目标；相反，如果有人胃口极好、难以克制食欲，但热爱训练，那么就可以将杠杆推向运动端——无论是高强度间歇、低强度有氧、撸铁力量训练还是冲浪，甚至不论是二区有氧还是六区极限训练，都能达到消耗热量的目的。 - **减脂保肌的两大基石**： - **维持充足的蛋白质摄入**：在热量缺口（hypocaloric）状态下，若蛋白质不足，极难防止肌肉流失。 - **每周至少进行一次力量训练**：向神经肌肉系统传递保留瘦体重的机械信号。 - **创造热量缺口**：结合长时长运动或高强度间歇，确保长期的能量消耗一致性。 --- ### [02:11:08](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7868s) 匮乏心态的心理陷阱与力量训练的先后顺序 许多人在减脂期失败的根源在于让自己陷入了“匮乏”（scarcity）的心理处境。加尔平解释，当一个人觉得自己在被剥夺、永远不能做自己想做的事或吃想吃的东西时，这种心理阻抗会直接摧毁行为的长期依从性（adherence）与一致性。为了建立长久的生活方式，必须消除这种绝对剥夺感。 加尔平分享了他个人的标准化训练框架。如果一个人每周只能训练三天，他推荐的平衡搭配是：一天进行长时长的稳态有氧（如徒步、游泳或跑步），另外两天进行力量训练与肥大训练，并在训练结尾加上一段高心率刺激（例如突击自行车 Assault Bike、巡回间歇或冲刺跑）。当被问及“为什么一定要先做力量再做耐力”时，加尔平给出了斩钉截铁的生理学解释：先进行力量训练完全不会削弱后续的耐力表现，甚至有时会强化耐力输出；但若先进行耐力训练，中枢神经与外周的疲劳会严重削弱肌肉力量，导致力量训练的表现和收益大打折扣。 --- ### [02:12:36](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7956s) 未来健康前沿：人体数字孪生（Human Digital Twin） 在谈到普通大众最应关注但尚未被广泛讨论的未来趋势时，加尔平兴奋地展望了“精准运动”（Precision Exercise）与“精准营养”（Precision Nutrition）的普及。目前，这种级别的深度定制由于价格高昂难以走入寻常百姓家，但技术门槛正在被迅速打破。 加尔平透露，他目前正在联合推进一个名为“人体数字孪生”（Human Digital Twin, HDT）的前沿项目。该项目深度整合了多家专业机构的技术与数据：睡眠健康公司 Absolute Rest 提供高精度睡眠与生物节律数据；血液检测公司 Vitality Blueprint 提供全套分子生物标志物与血液指标；Springbok 提供肌肉影像与形貌数据；而 AxioForce 则通过置于鞋内的力量传感器实时捕捉步态变化。加尔平特别强调，步态的微小代偿变化甚至可能在帕金森病（Parkinson's）等神经退行性疾病出现临床症状前几年就提供早期预警。 ```mermaid flowchart TD accTitle: 人体数字孪生系统架构 accDescr: 展示从多源生理数据采集到数字孪生模拟再到个性化健康干预方案的完整流程 subgraph Input ["多模态生物数据接入"] A["Absolute Rest<br/>高精度睡眠/节律数据"] B["Vitality Blueprint<br/>全套血液与分子标志物"] C["Springbok<br/>肌肉与肌腱影像"] D["AxioForce<br/>鞋底传感器/早期步态监测"] end subgraph Simulation ["人体数字孪生引擎 (HDT)"] E["虚拟生理学模型<br/>(Digital Twin)"] F["海量方案模拟运行<br/>营养/补剂/运动/药物/光照"] end subgraph Output ["精准干预输出"] G["最佳响应方案<br/>消除盲目试错"] end Input --> E E --> F F --> G ``` 通过将个人的生理状态完整数字化并上传，AI 系统能够在虚拟空间中针对运动、营养配比、补充剂、药物、光照和饮水进行成千上万次无休止的模拟，预测出该个体最适配的健康干预方案。这一系统不仅让心脏、肾脏和肺部的数字建模走向整合，更将终结过去“试错六周发现无效、再换一种试错九周”的沮丧循环。加尔平透露，他们的首个测试队列即将完成运算，人类正在迎来从经验猜测迈向精准计算的健康革命。 --- ### [02:15:51](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=8151s) 舒适危机与反思：我们是否在盲目消除所有压力？ 面对数字孪生和科技全面接管健康的远景，对话转向了更为深刻的哲学与演化层面的反思。主持人提出：纵观人类历史，文明几乎都在围绕“减压”这一目标运转——建立聚落为了人身安全，建造房屋为了抵御恶劣天气，发展农业为了摆脱饥荒，然而到了现代，这种对压力的彻底消除反而催生了问题。 加尔平指着书架上的《舒适危机》（*The Comfort Crisis*，迈克尔·伊斯特著），对此深表赞同。他以 NASA 空间生理学以及合作科学家科迪·伯克哈特（Cody Burkhart）的研究为例指出，当宇航员进入国际空间站或未来前往火星时，真正的瓶颈不仅是火箭工程，更是人体生理学：在零重力环境下，身体失去了最基本的物理“压力”（重力负荷），骨骼和肌肉生理系统会以惊人的速度退化崩溃，许多宇航员返回地球时甚至连路都走不了。 加尔平警告，人类在生理演化上根本无法承受“完全没有适度压力”的状态。如果未来我们只需运行一次算法扫描，系统就直接吐出完美的人生生活指令，这不仅牵涉到深层且复杂的基因检测伦理，更剥夺了人类体验中极其珍贵的不确定性与探索过程。加尔平与主持人达成共识：人类社会往往为了诱人的短期利益（正如当下的 AI 浪潮）狂热推进技术，却极不擅长在事前审慎评估其在未来二十年所引发的连锁生物学与社会危机，而我们如今深陷的现代健康困境正是这一盲目追求的直接恶果。 ### [02:18:37](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=8317s) 重新设计压力：主动引导适应与意识的觉醒 现代社会曾致力于消除生活中的一切压力源，而这项“实验”显然成功了——但也带来了意想不到的苦果。Andy Galpin 博士指出，由于我们过度排除了生活中的自然压力，现在不得不反其道而行之，通过人为干预把压力“重新工程化”设计回日常生活中（如故意安排高强度训练、冷热暴露等）。将人体系统从其自然演化状态中抽离时，必须极其审慎与明智。无论你是否刻意安排，压力终究会以某种形式找上门来；既然压力必然带来身体的适应性改变，你若不主动掌舵指引方向，就会任凭外界环境盲目摆布，被动适应成脆弱的状态。 这种对生理干预的主动掌控，正是 Galpin 将“意识”（Consciousness）一词置于其著作核心的原因。人可以选择清醒地认知并主导自己的身体演变，也可以视而不见，但本质上这都是一种选择。引入人工智能等前沿技术时同样如此：历史已经多次证明，面对全新的技术变革，人类在初期往往难以做出理智周全的决策，而技术的演进最终会带来何种生理和心理后果，目前尚无人知晓。 ```mermaid flowchart TD accTitle: 优化健康与表现的四步决策链 accDescr: 展示从生理指标评估到数据定级、干预方案制定以及最终人工落地指导的完整链路。 subgraph Step1["阶段一：数据获取"] A["1. 评估与数据采集<br/>(AI与传感器飞速发展)"] end subgraph Step2["阶段二：价值锚定 (当前困境)"] B["2. 标定与定级 (Polaris 北极星)<br/>缺乏超健康人群参考系"] end subgraph Step3["阶段三：干预策略"] C["3. 干预方案制定<br/>(AI生成个性化处方)"] end subgraph Step4["阶段四：线下执行 (人类核心优势)"] D["4. 实体陪伴与落地指导<br/>(教练、康复师、临床人员)"] end A --> B B --> C C --> D ``` ### [02:20:23](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=8423s) 健康评估的四大支柱与“北极星”困境 Galpin 将优化人体健康与机能表现拆解为一套四阶段框架，并深入剖析了当下面临的核心瓶颈： - **阶段一：评估（Assessment）**：获取身体的各项客观生理数据。这一步正随着可穿戴设备和生物监测技术的进步而快速完善。 - **阶段二：标定与定级（Qualify / Polaris）**：判断数据到底属于糟糕、普通、良好还是卓越。医学界极其擅长识别疾病（如佝偻病、肥胖症、2型糖尿病），却根本不知道“超级健康”的具体数据模型是什么。我们不仅缺乏健康个体的基准数据库（例如一个40岁的人垂直纵跳达到多少才算健康），而且对不同族裔（如东南亚人与北欧人在基础血液化学指标上的显著生理差异）的标准也严重缺乏研究。更严峻的是，随着全球整体健康状况的下滑，能够用来建立基准样本的健康人群正在迅速萎缩。 - **阶段三：干预措施（Intervention）**：明确指标后，如何科学有效地将其调整至理想水平。目前针对特定生物标志物到底匹配何种精准营养或训练干预，循证医学的研究仍非常匮乏。 - **阶段四：落地陪伴（Human Execution）**：由经验丰富的人类专业人士带领执行。 Galpin 强调，这正是人类专业从业者（体能教练、物理治疗师、运动防护师、护士）价值不降反升的关键所在。即使 AI 能够精准诊断出指标缺陷并开出运动处方，人们依然渴望真人的实地陪伴与指导。他以职业美式橄榄球为例：若一名 NFL 四分卫遭遇前交叉韧带（ACL）撕裂，即便 AI 能算尽所有康复数据，球员也一定会毫不犹豫地重金聘请那位曾亲手帮助过15名 NFL 首发四分卫重返赛场的王牌康复教练。经历过全盘线上化与数字化的浪潮后，市场正重新对面对面、有温度的现场指导报以极高的溢价。 ### [02:24:21](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=8661s) 压轴问题：幕后支柱与终极致谢 节目迎来了标志性的传统环节——上一位受访嘉宾为未知的下一位嘉宾留下了一道提问：“在你的团队或生命中，有哪一位离开后你就无法正常运转、却极少获得应有赞誉的人？” Galpin 毫不犹豫地回答，这个人毫无疑问是他的妻子 Natasha。虽然承认伴侣是关键人物听起来像是一种俗套（cliché），但在他身上这是纯粹的现实。无论是学术研究还是日常生活，他近些年取得的成就绝大部分都要归功于妻子的幕后支撑。Galpin 坦言，自己生性不愿与他人倾诉挫折或糟糕的遭遇，习惯独自消化；唯有在妻子面前，他才会卸下防备。而妻子总能敏锐地体察他的情绪，清晰地指引他哪些事情必须正视沟通，哪些杂音可以直接忽略。 主持人 Steven Bartlett 对 Galpin 表达了极高的赞誉，称这可能是该播客历史上最长、却最令人着迷的一次对话。他盛赞 Galpin 不仅怀揣天生的使命感与严谨求实的态度，更在分享硬核科学知识的同时兼顾了极具深度的细微差别（Nuance），让人在汲取智识财富的同时获得切实的掌控感与赋能感。Bartlett 打趣道，真希望把 Galpin“装进瓶子里用 AI 永远留存”，因为他是世界上推动健康向善的一股不可多得的力量。 ### [02:28:01](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=8881s) 赞助商信息与播客尾声：ZOE 专属福利 在节目的尾声，主持人 Steven Bartlett 为赞助商 ZOE 进行了简短的宣传收尾。他向观众推荐开启属于自己的 ZOE 个性化健康与营养管理之旅，并指引大家访问专属网站获取更多资讯。Steven 还带有一点幽默与私密感地分享了独家优惠码，调侃让听众“别告诉其他人，这只是专门留给你们的”。随着片尾音乐的响起，整期关于体能提升、睡眠、心率变异性（HRV）、最大摄氧量（VO2 Max）与科学减脂的深度对谈正式圆满落幕。 - **赞助商网址**：访问 `zoe.com/stephen` 了解更多详情并开启个人专属健康分析。 - **独家优惠折扣**：使用专属折扣代码 `CEO10` 可享受九折（10% off）优惠。 ## Notable quotes > [11:31](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=691s) 很多人想让车跑得更快，第一反应就是猛踩油门；而我的习惯是先低头看你的左脚，确认你的左脚没有正死死踩在刹车踏板上。在你猛轰油门之前，我们必须先把踩在刹车上的那只脚挪开。 — Andy Galpin > [24:35](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=1475s) 没有任何人在空腹血糖达到 108 mg/dL 时能被称为处于健康或最佳状态。 — Andy Galpin > [48:32](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=2912s) 人类根本无法穿越时空。 — Steven Lockley > [50:45](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=3045s) 把重要谈判安排在你自身习惯的黄金时间，同时尽可能让你的对手处于他们的节律低谷期——别告诉别人是我教你的，但这会为你带来压倒性的认知优势。 — Andy Galpin > [53:18](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=3198s) 那是个糟糕透顶的主意！ — Andy Galpin > [01:36:56](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=5816s) 动作良好且不受伤。健康衰老的最大秘诀在于能够持续不断地训练，绝对不能因为动作模式不良、灵活性差或严重关节疼痛而被迫中断数月乃至数年。 — Andy Galpin > [01:44:41](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=6281s) 萎缩催生萎缩（Atrophy leads to atrophy）。 — Andy Galpin > [01:57:32](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7052s) 一个人每积累 45 分钟的睡眠负债，其当天的决策与判断能力就会下降高达 10%。 — Steven Bartlett > [01:58:31](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=7111s) 肌酸不是给女人吃的。 — Steven Bartlett 的伴侣 > [01:24:17](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=5057s) 我现在完全是在浪费时间！ — Andy Galpin > [08:30](https://www.youtube.com/watch?v=hQ78Hpwrt80&t=510s) 好吧，这确实是个烂摊子，我们运气很差，但我们必须继续前进，用更拼命的努力跨过这个坎。 — Andy Galpin ## Mentioned Andy Galpin, Steven Bartlett, California State University, Fullerton, Center for Sport Performance, Rapid Health and Performance, Tommy Wood, UK Biobank, NHANES, Dan Garner, Absolute Rest, Steven Lockley, Cheri Mah, WHOOP, Kristen Holmes, Eric Helms, Jonathan Myers, Jon Rahm, Examine.com, BALCO, Mark McGwire, Barry Bonds, Darren Candow, Vitality Blueprint, Springbok, AxioForce, The Comfort Crisis, Michael Easter, NASA, Cody Burkhart, Natasha Galpin, ZOE ## Video 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 [Source](https://www.youtube.com/watch?v=hQ78Hpwrt80)

[11:31] Andy Galpin: 很多人想让车跑得更快，第一反应就是猛踩油门；而我的习惯是先低头看你的左脚，确认你的左脚没有正死死踩在刹车踏板上。在你猛轰油门之前，我们必须先把踩在刹车上的那只脚挪开。 [24:35] Andy Galpin: 没有任何人在空腹血糖达到 108 mg/dL 时能被称为处于健康或最佳状态。 [48:32] Steven Lockley: 人类根本无法穿越时空。 [50:45] Andy Galpin: 把重要谈判安排在你自身习惯的黄金时间，同时尽可能让你的对手处于他们的节律低谷期——别告诉别人是我教你的，但这会为你带来压倒性的认知优势。 [53:18] Andy Galpin: 那是个糟糕透顶的主意！ [96:56] Andy Galpin: 动作良好且不受伤。健康衰老的最大秘诀在于能够持续不断地训练，绝对不能因为动作模式不良、灵活性差或严重关节疼痛而被迫中断数月乃至数年。 [104:41] Andy Galpin: 萎缩催生萎缩（Atrophy leads to atrophy）。 [117:32] Steven Bartlett: 一个人每积累 45 分钟的睡眠负债，其当天的决策与判断能力就会下降高达 10%。 [118:31] Steven Bartlett 的伴侣: 肌酸不是给女人吃的。 [84:17] Andy Galpin: 我现在完全是在浪费时间！ [8:30] Andy Galpin: 好吧，这确实是个烂摊子，我们运气很差，但我们必须继续前进，用更拼命的努力跨过这个坎。

[4:54] Andy Galpin: There's a lot of things that people will go through in life that are out of their control. To me, this represents stuff that will be within your control. And so I give you the chance to make changes that you can control—your strength and your health—at least you got that. [48:32] Steven Lockley: You can't time travel. [69:50] Dr. Andy Galpin: If you artificially design your sleeping environment in your house any way that can be transported with you, then you can cut that problem down in large parts... your body will go, 'Oh, okay, we're at home.' [93:00] Dr. Andy Galpin: If you're just looking at muscle growth... timing of protein is pretty irrelevant... If you want to eat six meals a day, great. You want to eat one meal a day, won't matter for fat loss. [102:09] Dr. Andy Galpin: It's not like smoking is 30% and VO2 max is 40%... It's like smoking is 30% and VO2 max is 300%. [107:03] Dr. Andy Galpin: Atrophy leads to atrophy... Loss of muscle makes us want to do less things, which makes it worse and worse, and we just spiral down. Not ever getting into that cycle is critically important. [110:01] Dr. Andy Galpin: Your ability to change really never stops in response to exercise. Plasticity in tissue is extraordinarily high and it responds very well to training. [131:08] Dr. Andy Galpin: If you do strength training before endurance work, your strength training will not compromise your endurance—in fact, sometimes it exacerbates it. If you do your endurance first, you're going to be more fatigued and you're going to lose strength. [136:16] Dr. Andy Galpin: We went after that entire idea of minimizing as many stressors as we possibly could and—uh oh, it worked. Oops. Now we have to go back and do this weird... [144:21] Steven Bartlett: Who on your team or in your life can you not function without, who rarely ever gets the credit they truly deserve?

[0:00] I've never seen a single paper that [0:01] shows you can't lose weight you can't [0:03] get stronger all of it can be done but [0:05] you paying attention to things that just [0:06] do not matter Dr Andy gpin one of the [0:09] most highly respected exercise [0:11] physiologists in the field today he is [0:13] the director of the center for sports [0:14] performance and he's a coach to many [0:16] professional athletes I'm going to talk [0:17] about how do I lose weight and how do I [0:19] improve my performance mood sleep but if [0:22] you want to live as well as possible for [0:24] a long time it comes down to a couple of [0:25] things number one you can't not pay [0:28] attention to grip strike and in fact we [0:29] can actually PR dicts Alzheimer's and [0:31] Dementia risk via grip strength testing [0:33] and then leg strength and do2 Max those [0:35] things will out predict how long you're [0:37] going to live more than almost any [0:38] metric and I'm saying leg strength [0:40] because one of the most significant [0:42] issues that we face during aging it's [0:43] our Falls if you look at the risk of [0:45] dying after a hip break and those are [0:47] over 60 years old there is a 70% chance [0:50] of death of the next 15 years wow what [0:52] is V2 Max your maximum ability to bring [0:54] in and utilize oxygen there was actually [0:56] a study with 750,000 people and found [0:59] smoking and diabetes at a 40% increase [1:01] risk of dying and V toax is 300% oh [1:04] what do I need to be doing comes down to [1:06] a couple of things if you can do this [1:08] stuff consistently you're going to be [1:09] just fine first of all but why' you care [1:13] most people will go through challenges [1:15] at some point in their life this is [1:16] going to give you the ability [1:18] to not be in those situations [1:23] anymore sorry I need to collect myself a [1:25] little bit here just just a lot of part [1:27] of my story that the world doesn't know [1:38] um it's absolutely crazy to me that so [1:41] many of you have decided to watch our [1:43] show um and so many of you have decided [1:44] to subscribe to our show we now have [1:46] five million subscribers on YouTube [1:48] which is a number that I just can't [1:49] comprehend and it's a dream that I [1:52] absolutely never could have had we [1:54] started the dire of a CO just over 3 [1:55] years ago now and in my wildest [1:58] expectations we might have had a 100,000 [2:00] subscribers by now so you can imagine [2:01] how shocked I am that so many of you [2:04] have chosen to tune into these [2:06] conversations every week um and spend [2:08] some time with us so thank you and I [2:11] made a deal with you I made a deal that [2:12] if you subscribe to this show that we [2:14] would continue to raise the bar and in [2:17] 2024 we're going to raise the bar like [2:19] never before I've been working for the [2:21] last nine months on a surprise for all [2:24] of you that have subscribed to the show [2:25] and I'm very excited to deliver that for [2:27] you the production's going to change [2:29] we're going to go even further with our [2:31] guests and we're going to tell even more [2:33] Global stories so as always if you [2:35] appreciate what we're doing here the [2:37] simple free favor I'll ask from you is [2:40] to hit the Subscribe button let's get on [2:41] with the [2:42] [Music] [2:48] episode Dr Andy Galpin if someone's just [2:52] clicked on this podcast right now and if [2:54] you were to speak freely about the [2:56] things that you care about the most what [2:58] exactly is it that they would walk walk [2:59] away from this [3:01] conversation with in terms of value that [3:04] would positively impact their [3:06] life I've done hundreds of podcasts and [3:09] I have never had that [3:10] question and I've certainly never had it [3:13] coming right at the gates so I love [3:15] it the way I would capture it would be I [3:18] want to enhance Human [3:20] Performance and when I say that I want [3:22] to make sure that you're not hearing [3:23] sport performance that means sport to [3:25] you fine that's great but I really break [3:27] that down into three categories people [3:30] want to look a certain way whatever that [3:32] means to you I don't care people want to [3:34] feel a certain way and people want to [3:36] perform a certain way you set the ground [3:39] rules you want to look this way when you [3:42] say perform and you think perform that [3:43] means X to you when you say you want to [3:46] feel that means why to you great let's [3:49] establish all that and then my goal is [3:51] simply to help you achieve all of those [3:53] goals so you want to be bigger and [3:55] stronger and have more energy throughout [3:56] the day great you want to think more [3:58] clearly you want to be a better leader [4:00] athlete spouse parent that's great you [4:04] want to be out of pain you want to have [4:06] a certain functionality in a certain all [4:09] those things are on the table so when I [4:10] say perform I mean cognitively [4:12] physically in whatever area of [4:14] Department that matters for you all [4:17] those are on the table we we analyze all [4:19] that we break it down and we say okay [4:20] this is the targets we're going after [4:22] and then my mission is just to help [4:24] anyone I'm working with but really [4:26] broadly the world get better at that I [4:29] don't think I've ever seen any paper [4:32] that has shown any genetic combination [4:35] that shows you can't grow muscle I've [4:37] never seen a single paper that shows you [4:39] can't lose weight never seen a single [4:41] indication of any physiological marker [4:42] that says you can't get stronger [4:45] whatever you're interested in nothing [4:47] should stop you from making some [4:48] progress in some area of your physical [4:51] health and if you do that you got a [4:53] chance why do you care why' you care [4:56] about human performance and exercise and [5:00] cognitive performance where did that [5:01] come from what was the like first Domino [5:03] that fell in your [5:23] life sorry I need to collect myself a [5:25] little bit here [5:28] um [5:30] I've been on a lot of podcasts and [5:31] there's just I've been in the media a [5:34] lot and there's just a lot of part of my [5:36] story that the world doesn't know [5:52] um the shortest answer to that question [5:55] was I grew up with sports being [5:58] everywhere right and and I played Sports [6:00] growing up everyone I knew played Sports [6:02] growing up and I personally was an [6:05] adequate athlete which [6:07] means I was good but not exceptional but [6:10] I wasn't terrible [6:12] either I was told uh as a teenager and [6:16] by the people around me and my parents [6:18] and my [6:18] grandparents that you you know you [6:21] deserve nothing not in the negative way [6:23] but in terms of like no one owes you [6:25] anything in this world if you want to [6:26] get better at sports you better train [6:28] you better work harder and in in the [6:29] most positive loving like way possible [6:32] Right my I was very fortunate my parents [6:34] were incredibly positive and supportive [6:37] and there's no negativity there and so [6:39] it was just as simple as a matter of [6:40] fact of hey you say you want to win then [6:44] why aren't you working hard than [6:45] everybody else just the way that my [6:48] parents raised us and the way that my [6:50] grandparents and my siblings um there [6:53] was just a sense of [6:58] like [7:04] my sorry I'm trying to it's okay give it [7:07] more genuine answer but um there's only [7:19] so most people will go through [7:21] challenges at some point in their life [7:23] and [7:25] uh I'm no [7:28] different [7:30] I was just very fortunate to where my [7:32] parents were in a position that my dad [7:34] was a construction worker my [7:36] grandparents were construction workers [7:37] we grew up in the country my mom did [7:39] whatever she could to you know keep our [7:43] house and things like [7:45] that and they raised us in a very [7:48] positive way they always said you're [7:48] going to go to college I don't care what [7:50] you do what you spend your career on [7:52] whatever but you're just not doing what [7:53] we did just because they wanted us to [7:55] have an easier and better life [7:58] um so so for me Human Performance was [8:01] that hey here's your chance like here's [8:04] your chance to get out and do something [8:11] um this is going to give you the ability [8:14] to not be in those situations [8:20] anymore and I get to do that by being [8:23] around Sports all the time which is is [8:25] pretty great so why I [8:28] care [8:30] what is the emotion [8:37] Andy sorry I've never been on this road [8:39] in real public before [8:43] um there's a lot of things that people [8:45] will go through in life that are out of [8:47] their [8:48] control to me this represents stuff that [8:51] will be within your [8:52] control and so I give you the chance to [8:55] make changes that you can control your [8:58] strength and your health at least you [9:01] got [9:02] that you tell me where the parameters [9:04] are here because I want to make sure [9:05] that you're comfortable but from that I [9:07] understand that in your childhood there [9:08] were things that you you couldn't [9:10] control and in in what I heard there was [9:12] that this was something that you could [9:15] give you that [9:25] control I don't want to overplay my own [9:28] situation [9:31] I had a tremendous childhood had a [9:33] tremendous [9:35] life again especially never being around [9:37] alcohol or violence and things like that [9:39] like I had a lot of great breaks and [9:41] still had loving parents support [9:44] positivity there were a number of years [9:46] you know as a child that were really [9:48] difficult and just being like man my [9:50] parents never did anything like again [9:53] never violence never alcohol never [9:56] negative never hate just okay fine that [10:00] was really horrible really bad break [10:03] what are we going to do we're going to [10:04] work harder financially difficult yeah [10:06] for sure [10:09] um in other [10:13] ways but the the thing I appreciate is [10:17] like many of the things the biggest one [10:21] is just like it doesn't matter we're [10:24] moving forward like not in terms of like [10:25] ignoring it we're letting it go but like [10:27] okay great bad deal here got real bad [10:31] luck but we're we're we're pressing on [10:33] we are going to overcome this [10:37] stuff when we start talking about [10:39] exercise and health and performance and [10:41] all these [10:42] things what have what's been your [10:45] academic and life experience that has [10:48] built the foundation of everything that [10:50] you know can you give me a little bit of [10:52] a [10:53] walkr yeah so I have an undergraduate [10:56] degree in what's called exercise science [10:58] can you iology it's same thing I got a [11:01] master's in human movement sciences and [11:03] then my PhD is in what's called human [11:05] bioenergetics and what happened [11:07] professionally once you graduated from [11:09] there so as soon as I finished my PhD I [11:11] started my lab at Cal State Fullerton um [11:14] so I work and I'm now one of the [11:15] directors of What's called the center [11:16] for sport performance there so within [11:18] that we've got multiple [11:20] Laboratories biome mechanics strength [11:23] conditioning um motor control motor [11:25] learning Etc and they all study the the [11:29] mission of that Center actually is to [11:31] study and disseminate research that [11:33] enhances Human Performance what is the [11:36] range of people that you work with that [11:38] come to you and say Dr Andy Galpin I [11:41] need help with this oh oh my gosh so we [11:45] have traditionally spent most of my [11:46] career working with our pro athletes um [11:49] I've been fortunate to work with Olympic [11:51] gold and silver medalists world [11:53] champions the highest contract in Major [11:56] League Baseball and golf All Pro that [11:59] every position in the NFL etc etc but by [12:03] far in terms of numbers wise we've [12:04] worked with more executive clients and [12:07] than professional athletes so our [12:09] coaching program rapid health and [12:11] performance is like what if we took what [12:13] we've been doing for a decade in only [12:16] these Elite athletes and put a system [12:18] together for non-athletes and that's [12:21] exactly what we've done with that [12:22] company and it's gone exceptionally well [12:25] people that tend to come in for that uh [12:27] kind of fall into a couple of buckets a [12:29] lot of times it's kind of like your your [12:32] adult athletes if you will so I want to [12:34] run a marathon I want to do something [12:36] like that but the overwhelming majority [12:38] of people are just going hey I want to [12:40] just feel better I want to look better [12:42] and I want to perform better and I want [12:44] to minimize my likelihood of missing [12:47] what I mean by that is you can try a [12:49] diet you can try a thing and like see [12:51] what happens for six weeks and that's [12:53] very effective but some people have more [12:56] money than they have time and some some [12:58] people have been through the ringer I've [13:00] been trying for a year two years five [13:02] years I haven't slept in a decade what's [13:05] it going to take I don't want to miss [13:06] anything and so we do extremely [13:08] comprehensive testing uh it takes a very [13:11] long time to finish all of our testing [13:13] we can get a volumetric measurement of [13:15] each muscle on your body so I can look [13:17] at the size of each ind1 we can look at [13:19] your V2 Max we can look at cognitive [13:21] performance we're running very in-depth [13:23] sleep assessments we're looking at [13:25] environmental factors in your house like [13:26] we're running everything possible that [13:28] we go through with our highle athletes [13:30] and by doing that we're able to see and [13:33] find what we call Performance anchors so [13:35] these are things that are putting the [13:37] most constrain on your [13:38] physiology and so the analogy I'll say [13:41] is imagine you want to drive a car [13:42] faster people's initial inclination is [13:45] to hit the gas pedal that's great my [13:47] inclination is to look at your left foot [13:50] which is I want to make sure your foot [13:51] isn't on a break [13:52] somewhere so before I you the gas pedal [13:55] let's make sure our left foot's off the [13:57] brick and in this case that is a [13:59] constraint what are you doing to hold [14:01] back your own biology and so we can able [14:03] to find those things and then because of [14:05] that we can give them extremely specific [14:07] Solutions and our program tends to be so [14:10] effective because we can go through all [14:12] this [14:14] analysis that allows us to [14:16] then give them very simple and hypers [14:20] specific plans when you talk about that [14:22] left foot on the break analogy which I [14:25] thought was a really nice sort of [14:26] crystallizing [14:27] analogy what are the most common um [14:31] things that we have our left foot on the [14:32] break with in terms of are there [14:34] fundamental things that you see most [14:36] most often that are kind of getting in [14:37] the way of us reaching our Optimal [14:39] Performance yeah you want to think about [14:41] these in a couple of buckets we call [14:43] these stressors yeah so the way that [14:45] your body works at all times in fact I [14:47] think this is one of the traits that [14:48] separates human physiology from any [14:50] other [14:51] animal we have a better ability to adapt [14:53] and respond to our environment that's [14:55] the single thing your body is trying to [14:57] do at all times right put pushing and [14:58] pulling it's always reading and sensing [15:00] trying to get to a certain place [15:01] stressor comes in and it adjusts okay [15:04] great that's a good thing we categorize [15:06] those stressors into two major areas [15:08] what we call Visible stressors and then [15:10] hidden stressors visible stressors are [15:13] things you're doing that you are visible [15:15] and aware of so you went and worked out [15:18] you felt that great that's a stressor [15:20] you drank alcohol you felt that you [15:23] didn't sleep tonight you feel these [15:24] things right you can see them you smoke [15:26] cigarettes like you have all these [15:27] things you your diet your nutrition so [15:30] all those are analyzed from a [15:31] perspective of there one of the most [15:33] common ones well the obvious ones youve [15:35] probably covered countless times right [15:37] don't drink alcohol in excess and don't [15:39] drink um try to have quality water and [15:41] sunlight and honestly like [15:44] the the you know [15:46] 15-year-old Health like could probably [15:48] tell you like what are the five pillars [15:49] in of health and like that would you [15:51] would line those things up pretty well [15:53] now where things get more interesting in [15:55] our stuff is the hidden stressors so [15:57] these are things that are putting equal [15:58] or greater stress on your system but you [16:01] can't see or feel them so this could be [16:04] things like a vitamin or mineral [16:07] insufficiency you no one wakes up and [16:09] goes ah man like my vitamin D is low [16:12] today you know you don't see that you [16:14] don't feel that right where you know [16:15] like man I ate all you could eat pizza [16:17] last night like I know why I feel this [16:19] way because of that thing I did last [16:20] night um if there is a pathogen if there [16:24] is an something suppressing your immune [16:25] system If U endocrine system is not [16:28] happy with something going on oxidative [16:30] stress something like that could be [16:32] happening um a lot of times these can be [16:34] falling into sleep as well we've seen a [16:36] number of times where people have a um a [16:39] self- [16:40] perceived I sleep okay I sleep pretty [16:43] decent and then we can actually run real [16:45] true in depth analysis and we can see hu [16:47] in fact we've had multiple times where [16:49] we've like very likely saved somebody's [16:51] life because there's self-perceived [16:53] sleep was pretty good and we were able [16:55] to actually see like your your steps [16:57] away from a heart attack um and [16:59] effectively put them basically in a [17:00] hospital within a few weeks and and [17:02] we're told many times like you basically [17:03] saved this guy's life that's happened [17:05] countless times so there are things that [17:07] are going on that are beyond your [17:10] perception that we can see um whether [17:13] it's through some of our molecular [17:15] biomarkers whether it's again our brain [17:18] analysis like a lot of the stuff that we [17:19] can see um other ones that are common [17:22] are things like muscle strength muscle [17:24] performance people don't realize how [17:26] telling those can be over your overall [17:28] physiological Health but you don't [17:30] necessarily see them a really easy [17:32] example is most people um are somewhat [17:34] aware that grip strength yeah is a [17:36] incredibly important predictor of in [17:38] fact there's a really cool paper it's [17:40] titled something like grip strength is [17:42] an indispensable marker of Aging [17:45] something like that right which is [17:46] basically saying like you can't not pay [17:48] attention to grip strike and we've [17:50] actually published a paper last year [17:52] Tommy wood um from the University of [17:54] Washington neuroscientists LED this [17:55] project and we've got a couple of them [17:57] going but one of the things things we [17:58] found there is is we can actually [18:00] predict um Alzheimer's and Dementia risk [18:04] via grip strength [18:05] testing and strongly we actually have a [18:07] project right now that we validated in [18:09] the UK biobank which is 500,000 people [18:12] or so we validated it in the American [18:14] equivalent which is called n Hanes um we [18:16] can actually predict muscle quality from [18:19] four blood markers and we can also [18:22] predict the risk of dementia as well [18:24] from those four basic biomarkers and [18:26] those are also directly tied to grip [18:28] right and so looking at things like that [18:30] is saying okay you have some potential [18:33] signs of of either short-term or [18:36] long-term physiological stress that's [18:38] happening and you don't necessarily feel [18:40] it yet because you're 35 or 45 and you [18:42] don't feel super weak but we're seeing [18:45] these early signs one other example of [18:47] that and I and I'll caution to say that [18:50] there's only been one paper on this so [18:53] in science that's a way of [18:54] saying we'll see like okay but just as [18:58] one example this paper came out last [19:00] year and it showed that the asymmetry in [19:03] your grip strength so the difference in [19:04] strength between your right and left [19:06] hand is actually an early predictor of [19:08] neurological [19:10] Decline and the reason is think about [19:12] this in order for your muscles to [19:14] contract they have to be sent a signal [19:15] from your central nervous system your [19:17] brain and brain stem and if you're [19:19] having significant asymmetries from one [19:21] side to the other and by this they meant [19:22] over 10% so if you have a grip strength [19:25] of 40 kilos on the right hand 10% of [19:27] that would be 4 kilos so if your left [19:30] hand is 30 kilos that's way more than [19:33] 10% difference that may be an early sign [19:36] of of early denervation of that left [19:38] side and so neurologically I'm [19:40] potentially losing ground there so just [19:43] things like that are are things were [19:44] able to detect this is hey we're seeing [19:47] things that are putting stress on your [19:48] system whether you realize that or not [19:51] so they can be these molecular [19:54] biomarkers but they can also be other [19:56] things that people just either don't [19:58] have a technology or they don't know how [20:00] to or or they're not aware that that can [20:02] give you tremendous insights into the [20:04] overall stress as scientifically we call [20:06] this allostatic load or [20:08] allostasis but that's the marker where [20:10] after ultimately and in the case of grip [20:12] strength I find that so fascinating [20:13] because I was reading about that in your [20:14] work um a while ago that it could also [20:18] be the case that I've just trained one [20:20] side to totally it could so it's if [20:23] you've trained one side then you're yeah [20:25] then if you've only gone after one side [20:27] you've done either a sport [20:28] or you have a lifestyle or an occupation [20:30] that is really one side dependent it [20:32] could be as simple as but for the [20:33] typical person we tend to yeah be fairly [20:36] even and asymmetrical sorry symmetrical [20:38] with our grip strength yeah remember [20:41] these are population averages sure right [20:44] this is one study it's you know the [20:47] individual person always uh means less [20:49] to the individual person than it does to [20:50] the population when we were talking [20:52] about some of these invisible stresses [20:54] um my partner came back to the house two [20:57] days ago and said babe I've just found [20:59] out from the doctor because she did a [21:00] bunch of tests and she hadn't been [21:02] feeling so great but one of the things [21:03] we found out was that she was very [21:05] deficient in vitamin D and it made me [21:08] wonder how many people are walking [21:09] around and you must have seen this in [21:10] some of the the lab work you've done [21:12] with a deficiency in things like vitamin [21:15] D and what is what is then the symptom [21:19] of that [21:20] deficiency so vitamin D is one of the [21:23] more common deficiencies you will [21:25] see you will not see or feel that oh [21:30] this is another example of potentially [21:31] hidden stressor right what could you be [21:33] experiencing vitamin D is associated [21:36] with low bone mineral density low muscle [21:39] size low muscle strength cognitive [21:42] function uh immune [21:44] function mental health so you could be [21:47] experiencing any number of things and [21:49] vitamin D being low could be [21:51] contributing to that it's very likely to [21:53] be the sole explainer of any individual [21:56] thing but it could be playing a larg [21:58] impact vitamin D is also one of the [22:01] higher safety profiles and so typically [22:04] what I tell people is I don't like when [22:05] people go after supplements specifically [22:08] vitamins and minerals you can get away [22:11] with vitamins a little bit more minerals [22:12] be really careful of but vitamin D [22:15] honestly you can go pretty wild with it [22:17] and the chances of you being deficient [22:19] or even just subclinically low as we'll [22:21] call that chances are pretty high and [22:24] the chances of you running into issues [22:25] with the vitamin D are also very low so [22:27] it's one of those ones that mask like [22:30] pretty good chance to be effective [22:31] pretty low risk I'm okay with people [22:35] really pushing vitamin D obviously [22:37] supplements the better answer is the [22:38] sunlight right yeah but if if you want [22:41] to take a supplement and you don't have [22:43] the don't have money for or availability [22:45] to get blood testing done and you're not [22:47] sure going after a little bit of vitamin [22:49] D is there are worse things you could do [22:51] we'll put it that way so I'm okay with [22:52] that one are there other deficiencies [22:54] that you're more concerned about in [22:55] terms of um vitamins yeah well well I [22:59] you should be concerned about vitamin D [23:00] being low because it is so effective in [23:02] so many areas that's generally how [23:04] vitamins and minerals work it's also [23:06] very very very common I maybe I I sort [23:09] of inadvertently blew past that so much [23:11] because there there are things that we [23:12] are going after much more that people [23:14] are unaware of um when you see vitamin D [23:18] on a blood panel and if it is low you [23:20] can take vitamin D that said you do want [23:23] to be really careful if you get blood [23:26] work done of trying to just move those [23:28] numbers up and down and I'm going to say [23:30] this for a couple of reasons vitamin D [23:32] is one of those ones that's okay if it's [23:34] low take vitamin D directly move it up [23:37] no problems there that said when you go [23:40] to interpret blood work you have to [23:42] realize most of those values when you're [23:45] being told that number is high or that [23:46] number is [23:48] low I won't say they're irrelevant but [23:51] they're misleading at the least and that [23:55] to [23:55] say you've got some blood work done [23:57] right [23:58] and it gives you a whole bunch of things [24:00] back let's say you did a basic thing [24:01] like what we'll call a CBC and CMP so a [24:03] complete blood count and a cardom [24:04] metabolic panel those are like the most [24:06] common things you'll get and you'll see [24:07] all kinds of stuff in there white blood [24:08] cell counts and vitamins and and [24:11] hormones and things like that okay great [24:13] and then on the as you look over at the [24:15] paper on the right side it's going to [24:16] tell you a reference range that [24:18] reference range is going to tell you [24:19] whether you're high or low right and so [24:21] on that test you did right um it [24:24] probably said you know your vitamin D [24:26] level is 20 and it should be between 30 [24:29] and 100 something like that great well [24:31] it's that 30 to 100 part where things [24:33] get [24:34] squarely because did they take into [24:37] account [24:39] ethnicity okay those numbers differ [24:42] based on your ethnic background right [24:44] what is normal as we said earlier is [24:46] also not the same as what is common okay [24:48] and it's definitely not the same as [24:50] optimal now remember and I'll try not to [24:52] say this too many times I don't deal [24:54] with disease I disee I deal with like [24:57] I'm not not in a disease state but I [24:58] want to get better and optimized and why [25:00] I'm drawing that distinction is because [25:02] on a blood test you're looking for do [25:05] you clinically flag for an actual [25:07] metabolic disease or otherwise okay most [25:11] of those things are set against that and [25:13] so their reference ranges are built off [25:16] of databases like the UK biobank like [25:18] and hannes here who are generally not [25:20] healthy people and the people that are [25:23] in those data in fact we actually ran [25:24] this and published this last year that [25:27] in the and haes database in America at [25:29] least the people that had the muscle [25:31] mass had no association between their [25:33] muscle mass and their exercise [25:36] history which means these people did not [25:38] gain muscle by [25:39] exercising now some people exercise in [25:41] these databases but you're talking very [25:43] very small numbers in addition when they [25:46] build reference ranges so they're [25:47] building it off of populations that are [25:50] not the healthiest and as you're aware [25:52] our our world is not getting healthier [25:54] mhm so those numbers are moving okay now [25:57] when they build a reference range they [25:59] use typically most companies by the way [26:01] every company that you get your blood [26:02] draw from has a different [26:04] range so they're not all the same okay [26:07] so that it's not like they're not [26:09] nefarious it's not it's just like they [26:11] have different databases to pick from [26:14] many companies will give you a reference [26:15] range based on their own database okay [26:18] so all you're seeing is like what's [26:19] normal for the people that bought their [26:21] lab right not population okay and they [26:24] use a 95% curve which is to say 95% of [26:27] people [26:28] land within this spell curve and so if [26:30] you were within that you're normal 2 and [26:33] a half% at the top 2 and a half% low so [26:36] what that could mean is you could be in [26:37] like the 94th [26:40] percentile and be told you're in the [26:42] reference range easy example is [26:44] something like blood glucose okay now a [26:46] normal blood glucose is going to be in [26:47] the mid or mid 80s rather 80 85 [26:50] something like that okay technically [26:53] you're not going to flag on most [26:54] people's databases until you get past [26:56] like 110 120 130 plus you're actually [27:00] diabetes and so you can come and flag [27:01] for like [27:02] 108 and technically medically you're not [27:06] diabetic yet you're not pre-diabetic yet [27:08] but there's no world on this Earth where [27:11] somebody has a fasting blood glucose of [27:12] 108 and they are healthy or they are [27:15] optimally healthy we'll say right that [27:17] is in fact we have strong evidence you [27:18] get past 95 you're starting to increase [27:21] your risk of oxidative stress [27:23] retinopathy tons of issues happen with a [27:26] consistent blood fting blood glucose [27:28] over 95 and so a great example that [27:31] would be you would be within the [27:31] reference range there you'd be told your [27:34] normal and then I would look at and be [27:35] like that's absolutely suboptimal is it [27:38] clinically officially diabetic no but [27:42] I'm telling you right now to have to [27:43] perform at your absolute best that's not [27:45] the range you want to be in I'm going to [27:47] make it worse for you so the reference [27:50] ranges are one particular concern the [27:52] second one is and the reason I brought [27:54] this up with vitamin D vitamin D is okay [27:57] it's low you push it up no problem most [28:00] your markers you don't want to do that [28:01] with though because physiology is [28:03] responding to physiology which means [28:05] something moves something up and then it [28:07] moves something else down in the way [28:08] it's the push pull thing so if you don't [28:10] know what you're pushing up you might be [28:12] pulling something else down you're [28:14] pulling something else down it might be [28:15] pushing something else up you don't know [28:16] what you're doing there so you don't [28:17] want to treat those markers as Like A [28:19] and B and C are low I should make them [28:22] all go up you need to understand why [28:24] they're doing that low testosterone is [28:27] an easy example low testosterone is [28:30] often times a symptom of something going [28:33] on you need to go backwards and figure [28:35] out why is your testosterone low to [28:36] begin with right because if you can do [28:38] that then then you get out of the way [28:39] testosterone will go up we've done this [28:41] a countless times with people right [28:44] we've we've doubled testosterone more [28:46] times than I could even count without [28:47] using hormones at all again I'm not [28:50] against hormone therapy like at all but [28:53] you don't always necessarily need it if [28:54] you can understand well why is your [28:55] testosterone suppressed as it is if it [28:58] truly is sometimes it's not like we you [29:00] know there are normal ranges for [29:02] different people but if we can see [29:03] something going on where you've got [29:04] immunosuppress depression or something [29:06] else happening that's again subclinical [29:09] so you're not sick all the time you're [29:11] not like in a hospital bed it's like oh [29:12] okay we can see a and C happening those [29:14] are known to be associated with you know [29:17] compromising testosterone clear those [29:19] things up and then back out of the way [29:20] and watch testosterone just take off [29:23] easy example this one is um my my [29:26] colleague Dan Garner he did this one [29:29] famously he had an athlete or a client [29:32] who actually had a a number of markers [29:34] that are in a blood test so basophil [29:37] specifically that are associated with [29:38] allergic reactions not an allergy test [29:40] okay but he noticed that this particular [29:42] individual was doing everything right [29:44] but that number was off the chart found [29:47] that actually was happening is there was [29:48] a a tree in this gentleman's [29:50] neighborhood that was causing him a [29:52] little bit of a response so he had to [29:54] make sure he stayed away from that tree [29:55] his basil fill number went back to [29:57] normal and this testosterone rocketed [30:00] really [30:02] absolutely it gets more complicated okay [30:05] so take something like albumin albumin's [30:08] a protein it's the uh it's actually the [30:10] protein on egg whites which is great it [30:13] does a lot of things it's a carrier [30:14] protein though so it carries um breed [30:16] blood cells it carries cortisol through [30:18] your body it's also what's called an [30:20] acute phase reactant mean it it will [30:23] respond to acute changes in your body [30:26] albumin is is a really good way to [30:28] measure hydration most people have no [30:30] idea about that right it's because when [30:32] you get dehydrated a little bit albumin [30:35] is measured based on concentration so [30:37] how much is there relative to how much [30:39] blood so if you take the total amount of [30:40] blood down then the concentration of [30:43] albumin looks like it goes up right you [30:46] see what I'm saying so in when you're [30:48] dehydrated albumin levels will go up [30:50] however when you're [30:52] inflamed it goes the opposite [30:55] direction and so if you look on a blood [30:57] test if you're a little bit dehydrated a [30:59] little bit inflamed what's albumin going [31:01] to look like level dead in the middle [31:03] yeah this is exactly what happens when [31:05] people do things like I feel suboptimal [31:08] or terrible or just not at my best but [31:10] my labs look okay nothing's off the [31:13] markers that much like I don't I'm not [31:15] clinically deficient or excessive to [31:17] something so everything can be within [31:19] the reference ranges but given the [31:21] reference range problem given the [31:23] association problem and giving other [31:26] things that we uh really happen as that [31:28] multifaceted approach we can absolutely [31:30] see what's explaining why you're feeling [31:32] what you're feeling dead in your blood [31:34] panels without anything ever being off [31:37] your reference range in that particular [31:39] case if your alumin was up or down and [31:44] then you went in and did something [31:45] specifically to change your alumen [31:46] you've actually now messed with the [31:47] entire system when it had nothing to do [31:49] with alumen it was just the fact that [31:51] you needed to drink some more water and [31:54] lower overall inflammation so I say that [31:57] to caution folks of saying like be [31:59] really careful about especially if [32:01] you're going to go to minerals and then [32:02] absolutely with medications please let a [32:05] qualified physician or somebody that [32:07] understands blood work at this level [32:09] really make sure that they're helping [32:10] you um One More Time vitamin D is a good [32:13] example of something that's okay you [32:15] push that one up no problem there for [32:17] the most part there there are times when [32:19] it is but the rest of them folks like be [32:21] a bit careful there so what are the if I [32:24] if I stay away from the temptation of [32:25] the industry that says like drugs and [32:27] minerals and supplements are the answer [32:29] to everything and I come back down to [32:31] the sort of fundamentals of health and [32:35] performance sleep is one of the [32:37] fundamentals right oh it pro arguably [32:39] the core yeah so thinking about sleep [32:41] then so many of us are suffering with [32:43] sleep my sleep for whatever reason is [32:46] really really good in terms of duration [32:49] I don't know about quality we can you're [32:52] making a face on me I don't know about [32:54] quality but the duration is great and I [32:56] speak to so many people I think [32:58] increasing numbers that are struggling [33:00] with sleep for whatever reason if [33:02] someone comes to your Labs you know and [33:04] you realize that there's an issue with [33:05] sleep a how do you realize there's an [33:07] issue and what are the first steps you [33:09] take to help correct that so that they [33:11] can get that foundation in place so I [33:13] want to know exactly how you're sleeping [33:15] so I know exactly why you're sleeping [33:16] that way so then we know exactly what to [33:18] do about it and this is why frankly our [33:20] success rates are so high okay what do [33:23] we want to do I want to run the most [33:24] in-depth analysis of your sleep [33:26] absolutely possible so I have a company [33:27] called absolute rest and so what we do [33:29] is we actually build full functional [33:32] sleep labs in people's [33:34] houses and this is all Wireless so we [33:37] can run full full clinical grade FDA [33:41] approved sleep studies in your house you [33:43] don't have to go to a hospital you don't [33:44] have to go to anywhere else right um [33:46] we're going to run that we're going to [33:47] run this all wirelessly and we're going [33:49] to run uh we're looking at not only [33:53] depth of sleep um the the the the gold [33:56] standard in science is called [33:57] polysomnography right so it's the like [33:59] the wires attached to your brain all [34:00] that stuff actually don't think [34:01] polygraphy is the best way there's a [34:03] better way to do it called [34:04] cardiopulmonary coupling where we can [34:06] actually look at your autonomic nervous [34:08] system and how that's actually [34:10] responding so I prefer that method we'll [34:12] do both we we actually run full PSG and [34:14] um cardiopulmonary coupling as well but [34:17] we're looking at that so we can look at [34:19] are you do you have brexis like are you [34:21] are your jaw clenching at night uh we're [34:23] looking at you are your leg moving we're [34:25] doing that also while we're looking at [34:27] position so we're having this on your [34:29] right side on your left side on your [34:31] back where you at um we can actually do [34:33] a whole bunch of other fancy stuff with [34:35] ocular metrics with eye tracking with [34:37] facial scanning and like all kinds of [34:38] other stuff but we want to most [34:41] specifically look at how you're sleeping [34:43] we're looking at then why and so in [34:46] terms of why you're sleeping that's in a [34:47] bunch of different buckets one of the [34:49] buckets is environmental and so we [34:51] actually run full-time environmental [34:53] scanning of your sleep environment we [34:54] actually have a little device I take [34:56] take it with me like everywhere I go so [34:58] we have our athletes always checking the [35:00] environment when they're in hotels and [35:02] places like that we can always run [35:03] environmental scans to make sure that um [35:05] it's an optimal thing so we're looking [35:06] for temperature humidity but carbon [35:10] dioxide dander pollen allergens molds [35:14] things like that we can all measure in [35:15] real time instantaneously on that thing [35:18] so we want to make sure nothing in the [35:20] environment is causing the sleep if we [35:22] can check off environment then we're [35:24] looking at behaviors um you've probably [35:26] heard a lot about sleep hygiene and you [35:28] know don't watch exciting TV Thrillers [35:31] before night don't get on your laptop [35:32] and work and answer emails and then fall [35:34] asleep try to fall asleep five minutes [35:36] later that's all behavioral stuff right [35:38] and I'm happy to talk about as many of [35:39] those as possible um but that that's the [35:42] like stuff people have kind of shared [35:44] the world a lot right but then those are [35:46] very true and very real outside of [35:48] Behavioral then we're looking at [35:49] physiological so what are your actual [35:51] melatonin concentrations how much [35:53] serotonin are you making dopamine are [35:55] there what is it in your blood [35:57] biochemistry uh precursors what is [36:00] actually happening so we're taking [36:01] salivary markers and blood markers to [36:03] see what is going on in your physiology [36:06] that is U potentially causing or as a [36:09] result iron concentrations B vitamins [36:11] like a ton of stuff that are that are [36:13] needed for proper sleep physiology we're [36:16] measuring all of that we also are [36:18] measuring psychology so we have a very [36:20] in-depth um way to to evaluate [36:23] psychology of sleep so previous trauma [36:25] and PTSD and associations there's a [36:29] funny enough there is a ton of actual [36:31] Sleep Disorders caused by people's [36:34] psychological state of their [36:37] sleep [36:38] meaning we have had a lot of success you [36:41] know fixing sleep problems because [36:42] people just have such a negative [36:44] association with their sleep because [36:45] they've s slept so poorly for so many [36:47] years that they actually start getting [36:48] anxiety when it starts getting late at [36:50] night because they just know they're not [36:51] going to sleep well and so now actually [36:53] the the problem is gone but they have [36:56] have such a problem they get into this [36:58] is a common one of like I get so tired I [37:00] get so tired I can't I fall asleep on [37:02] the couch and then I get in bed I lay [37:03] there for hours or the the classic one [37:06] we get here is I fall asleep immediately [37:08] but then two to three hours in the night [37:10] I wake up and then I'm shot awake okay [37:12] great like those are all like pretty [37:14] clear solu or causes a lot of the times [37:16] so they have very clear Solutions um [37:19] that are not not very often supplements [37:21] what do you do in those cases cuz I a [37:23] lot of people that have messaged me [37:25] speak to exactly what you've described [37:26] that yeah so we would go back and [37:28] actually figure out uh again is this [37:30] behavioral so are you doing the no [37:32] offense the idiot proof stuff like are [37:34] you drinking are you like doing all [37:36] those things so a lot of times it is [37:37] simple as that a lot of the times you [37:38] don't need to spend a dollar on any [37:41] assessment it is really truly do the [37:43] stuff people have told you 100 times to [37:44] stop doing I mean on the psychological [37:46] Point yeah if it's just an anxiety [37:48] reaction well I started there for a [37:50] reason because that can be causing it [37:52] okay so it is an actual sleep problem [37:54] you're happening you're having because [37:56] of your behaviors okay now let's say [37:59] it's not all those things remember [38:01] earlier when I said your body's [38:02] superpower is adapting responding right [38:06] that's exactly what's happening if you [38:07] get into bed and you learn a pattern of [38:11] continuing to lay there and stay awake [38:13] or wake up in certain hours that pattern [38:14] will be recognized and that pattern will [38:16] be repeated you have to break that [38:18] pattern so how do you do it this is not [38:22] very common but I'll give you like an [38:23] extreme example okay there's a thing [38:25] called Sleep restrict rtion training [38:28] okay it's very effective but it is [38:30] brutal we don't go to it often one more [38:33] time but we have gone to it I have used [38:35] it it can be successful this is the same [38:38] for people who wake up after a few hours [38:40] or struggle to fall asleep so what you [38:42] do is let's say um you want to get up at [38:45] we'll make the math easy here 5 o'clock [38:47] in the morning okay great and you [38:49] typically get in bed at 10: and you lay [38:51] there and you're kind of up all night [38:52] and you have all these sleep issues [38:53] right and then you wake up at 5: you're [38:54] exhausted so you have to have Cafe [38:56] caffeine all day and then you're up from [38:58] your caffeine so then you have to have [38:59] melatonin right I can't tell you how [39:01] many times we've looked at people's next [39:03] morning melatonin concentrations and [39:05] seeing them 20 30 or 40 times higher [39:09] than the upper limit on the reference [39:11] range value so then what happens when [39:13] you're walking around with extreme [39:16] amounts of melatonin the next day like [39:18] you're sedated great so how do you break [39:21] this cycle well one of the ones is you [39:23] stop those Habits Like not that much [39:25] caffeine that late and stop the [39:26] Melatonin okay I don't like melatonin [39:29] like at all very much for almost [39:31] anything but we're going to set the [39:33] clock and you're going to wake up at 5 [39:34] o'clock in the morning I don't care what [39:36] happens you're waking up at 5: in the [39:38] morning period and we're not even going [39:40] to get into bed until [39:43] 11:59 so you're going to have five hours [39:45] of sleep at most and you know what [39:46] happens night one you lay there and you [39:49] don't fall asleep because you're in that [39:51] pattern right and you're also staring [39:53] the clock knowing I have to get up at 5 [39:56] and you're laying there worrying and [39:57] thinking about how you're not sleeping [39:58] and it is brutal and you're going to [39:59] have a couple of hours of sleep and [40:00] you're going to wake up at 5: and you [40:02] are going to get up at 5: every single [40:04] day period no sleeping in a weekends [40:06] okay you're also going to not get into [40:09] bed no matter how tired you are you're [40:10] not getting into bed until [40:12] 11:59 you do that for a week what will [40:15] happen very quickly is your body will [40:17] start to realize a new pattern of yo the [40:20] second she lets us lay down you better [40:22] fall asleep and you better not mess [40:24] around during those 5 hours cuz we're [40:26] not getting any naps or not getting [40:27] anything else right you will start to [40:30] fall asleep quickly and you will jump [40:33] right into deep sleep and you'll you'll [40:35] go through a a pretty compressed but a [40:37] proper sleep [40:39] architecture every week then you add [40:42] back 10 to 15 minutes so next week you [40:45] go to bed at 11:45 and you know what [40:46] happens next week when you get into bed [40:48] at 11:45 you lay around falling trying [40:51] to fall asleep no chance right cuz now [40:53] you've got a week with pretty gnarly [40:56] sleep restriction you fall asleep [40:58] immediately 10 or 15 minutes a week [41:00] after that and so what you end up doing [41:01] is you backfill until you get back up to [41:04] your eight or eight and a half hours but [41:06] the pattern you're learning the entire [41:08] time is when I go to sleep I fall asleep [41:10] and I do not wake up until that next [41:13] time so you stop the overnight wakings [41:15] you stop the struggling to fall asleep [41:17] it takes a couple of months clearly and [41:19] it is brutal but it is very very [41:21] effective how effective from your [41:23] research we've never had a problem with [41:25] somebody and not working really putting [41:27] it that way now again we don't use it [41:30] very often yeah you don't need to yeah [41:33] you can do a subtler version of those [41:35] things um so I want to acknowledge that [41:37] as an extreme sort of thing and I don't [41:39] recommend doing it especially if you [41:41] have legitimate health concerns like you [41:44] want to have an MD or walk through that [41:46] something like that on you you can do it [41:48] on a more condensed scale though if you [41:51] generally if you're laying there [41:53] struggling to fall asleep uh almost [41:54] every sleep scientist is going to tell [41:56] you you get out of [41:57] bed because you don't want to set that [41:59] pattern of like every night I toss and [42:01] turn for an hour and a half that's a [42:03] problem right and so you want to break [42:04] out of that pattern one way or the other [42:07] to not just set up that routine and the [42:09] same thing would be this is why it's [42:11] important to not do things first thing [42:14] in the morning that are deleterious to [42:16] sleep so rolling over waking up and [42:18] immediately turning the TV on or [42:20] immediately looking at social media [42:22] because your body will anticipate that [42:25] response it will then start a Cascade [42:28] prior to that that kicks you up and [42:30] starts waking you up earlier and earlier [42:32] every morning because it knows that [42:34] stimulation coming at 6 am. and so [42:36] instead of you waking up at 600 am with [42:37] your alarm and then checking your phone [42:40] your body starts to wake you up at 5:45 [42:42] 5:30 5:15 because it just knows that [42:44] thing is coming at 6 and so making sure [42:46] that your morning is not jump started um [42:50] in that direction that it really does [42:51] wake up appropriately is really [42:53] important to those that like wake up [42:55] super early and they just can't get back [42:56] to sleep there's obviously a a [42:59] well-known might be a myth I don't know [43:01] that says we should sleep for eight [43:03] hours a [43:04] night well anytime you throw out numbers [43:06] like that again you're talking on [43:07] average for most people most of the time [43:10] uh we certainly have some people that [43:11] are high performing at seven maybe seven [43:14] and a half um we certainly have plenty [43:16] that need nine 15 need more um there's [43:20] actually excellent research on um it's [43:21] called Sleep extension research when you [43:24] look at so this I love this this is a [43:26] great example of going from like are you [43:28] talking about risk of long-term health [43:31] or are you talking about maximizing [43:32] performance okay now the research is [43:35] clear going from like s and a half hours [43:38] to 9 hours is probably not needed to [43:42] minimize your risk of brain health over [43:45] there okay like seven out probably fine [43:47] however if you're trying to maximize [43:49] your performance it's a different answer [43:51] the Sleep extension research will show [43:53] you that the most classic one share M's [43:56] work out of Stanford many years ago now [43:59] but she took the Stanford basketball [44:00] team and she had them sleep an [44:02] additional 2 hours a night in season [44:05] right they asked them to sleep for 10 [44:07] hours a night the end result was I think [44:08] like 1.8 hours of additional sleep per [44:11] night for five to eight weeks in season [44:15] okay now there's no control group [44:18] there's there's lots of potential [44:19] criticisms I'll acknowledge all that but [44:22] it doesn't matter because what we're [44:24] getting at here you you'll see the [44:25] bigger point and so she did this in high [44:27] level athletes in season right now these [44:30] also were not chronically sleep deprived [44:32] so they didn't go through like three [44:33] hours of sleeping like that they were [44:34] sleeping seven hours or whatever and [44:36] said go from seven to or uh eight hours [44:39] go from8 to 10 on average those numbers [44:42] different for every person but that's [44:43] what she did and what she saw was a 9% [44:46] Improvement in free throw [44:49] percentage enormous right wow about a 9% [44:52] Improvement in three-point shooting [44:54] percentage Improvement m in Reaction [44:57] Time reduced sleepiness um improved mood [45:00] and a handful of other markers improved [45:02] in season in division one basketball [45:07] players now probably would have gotten [45:10] better in season anyways right like that [45:12] tends to happen again no control group [45:15] so I don't want to oversell it but I [45:17] think it's pretty powerful saying hey [45:18] going from okay sleep to maximizing your [45:21] sleep pretty big improvements um in all [45:24] these tests in some of the tests like [45:25] the the reaction time test they did [45:28] daily for the whole season so it wasn't [45:29] just like well the one time they did a [45:31] test they happen to get better that day [45:32] same thing the free throw and [45:34] three-point shooting percentage stuff [45:35] was done like in a weekly practice and [45:37] so they measured it you know weekly over [45:39] the season in pretty marked improvements [45:42] that's been repeated in tennis swimming [45:45] cycling it's been done in as little as [45:47] 45 minutes of extra sleep per night for [45:50] 3 days and we're seeing improvements of [45:53] reductions in cortisol by 20% as been [45:55] shown in rugby players uh reductions in [45:58] body fat improvements in V2 Max all this [46:01] stuff has been shown when you go from [46:02] this like even seven to 7 and a half [46:05] hour range to eight eight plus um [46:08] there's been there's actually evidence [46:09] of 30 additional minutes per night uh [46:11] reduces likelihood of getting a cold by [46:13] four [46:14] times so good to great it's not the same [46:19] thing now I run many companies in a lab [46:22] I have two small children like I I I [46:25] know some of you out there like oh my [46:26] God if I could only sleep for 10 hours [46:28] like trust me like my wife will murder [46:31] me just hearing that but my point is not [46:34] that my point is to say look what if [46:36] what if that work at Stanford was [46:39] exaggerated okay so instead of improving [46:41] 3point percentage by 9% it was actually [46:45] 5% or four like I don't know but who [46:48] cares right pretty powerful and look at [46:50] all the other studies like they're [46:52] they're all generally in science when [46:54] you see multiple [46:56] studies from different Labs different [46:59] scientists different groups different [47:01] populations and they're all generally [47:03] pointing towards the same thing the [47:05] numbers aren't exact and the mechanisms [47:07] yeah yeah yeah but that is when you [47:08] start to get real confidence and with [47:10] sleep extension that's where I believe [47:13] the collective research is it's like [47:14] there's a lot of studies from a lot of [47:15] different scientists and a lot of [47:17] different athletes measuring different [47:18] things and you see this 3 to 10% [47:21] Improvement in most measures when you go [47:24] from anywhere between 45 to an [47:26] additional two hours per night for as [47:28] little as 3 Days To up to 5 to seven [47:31] weeks so uh from a normal person [47:35] perspective if you can sleep even 30 [47:37] more minutes it's probably going to [47:39] matter if you can if you need it if [47:41] you're person who needs a nap and does [47:42] well with napping that can be your [47:44] additional 30 minutes or 45 minutes or [47:46] 90 minutes or whatever um so different [47:48] people will get this differently I [47:50] personally hate napping like as as a [47:52] personal human but we'll use it a lot a [47:55] lot of actually in our um like our [47:57] Executives and CEOs we do a ton of of [48:00] very concentrated like intentional [48:02] napping that's super super effective so [48:05] whatever it is for you um I personally [48:07] do better if I just go to bed earlier I [48:09] can't sleep in like that that will never [48:12] happen but if I can definitely go to [48:13] sleep earlier I can't nap those things [48:16] so whatever works for you in your [48:17] situation and your physiology but it's [48:19] generally a good idea um I can't make [48:22] the argument that you'll live longer by [48:25] going from 8 hour hour to sleep to [48:27] 8:30 not at all but I can make a strong [48:29] argument that it will make you perform [48:31] better what about sleep debt you know [48:33] because there's a lot of misconceptions [48:35] that if I sleep for four hours today I [48:36] just make it up tomorrow by sleeping [48:38] another four hours and I think I've [48:39] lived under that illusion for a certain [48:42] several years of my life yeah it's an [48:44] excuse I tell myself I'll just make it [48:46] up on the weekend the here's the [48:47] misconceptions about sleep [48:49] debt um one of the guys that works for [48:51] us at Absolute rest Steven lley from [48:54] Harvard he he will always laugh about [48:56] this and you'll say yeah man you can't [48:57] time travel as in like you can't go [49:00] backwards and make the debt up so if you [49:02] only suff for four hours you'll never [49:03] get those additional four hours back but [49:06] that's not what we're saying with sleep [49:07] Deb okay you can't do that but you can [49:10] absolutely go from consistent diminished [49:13] sleep to getting back out of that sleep [49:16] debt so when you think about sleep debt [49:17] that way you absolutely can do it you [49:19] phrased it well though a second ago [49:22] which is to say it is a huge mistake to [49:24] think I'll have inconsistent sleep short [49:26] sleep and then just sleep more and over [49:29] the course of seven days as long as the [49:30] total amount of hours add up to the same [49:33] I'm fine and that is is a terrible [49:35] strategy and I don't think a single [49:37] sleep scientist in the world would [49:38] disagree with me there trust me we [49:40] interact with as many of these people as [49:42] you can so one of the things um you [49:44] mentioned earlier you said your total [49:45] sleep duration is good okay great that's [49:48] only one component of sleep you also [49:51] mentioned Sleep Quality that's another [49:53] really important component I would argue [49:55] the overwhelming majority of people have [49:57] never had an accurate assessment of [49:59] Sleep Quality but that's another thing [50:02] right what people also don't realize the [50:04] Sleep consistency and in fact a lot of [50:06] the data will suggest that sleep [50:07] consistency is more important than Total [50:10] Sleep Time meaning you need to be going [50:13] to bed and waking up at roughly the same [50:14] time plus or minus 30 minutes is the [50:17] goal I'm a human too I will stay up you [50:21] know later and you know occasionally do [50:23] things like that so we'll give our [50:24] people typically 45 minutes a grace [50:27] period but as like a your default State [50:30] you should be trying to go to bed and [50:31] waking up plus or minus 20 to 30 minutes [50:35] most of your nights um if you can do [50:37] that you will see many of the benefits [50:40] of longer duration by simply getting [50:43] more consistent the other major [50:45] component of sleep here is sleep [50:47] timing so um the performing at the same [50:52] time of day the same type of [50:54] tasks is as important as sleep duration [50:57] and Sleep Quality meaning we we take [50:59] advantage of this with athletes all the [51:01] time you can predict winning percentage [51:03] of NFL games NBA games NHL games and [51:06] Major League Baseball games the big four [51:07] in America over a 30-year span can be [51:10] predicted by simply looking at who [51:12] performed not in their time zone but who [51:16] performed in the time that was their [51:19] normal circadian [51:21] time what I mean by that is let's say [51:23] you had a West Coast team whether they [51:25] travel to the East Coast or not doesn't [51:27] matter but if they played on the East [51:29] Coast at the same time of day that they [51:32] normally play on the west coast it [51:34] doesn't matter that they got on a plane [51:35] for three hours they they performed at [51:37] the same time of day that they normally [51:38] did they have a competitive Advantage [51:40] somewhere between two to 4% depending on [51:43] the study maybe a little higher over the [51:45] team that is playing at home in their [51:47] same building if they're playing at a [51:49] different time than they normally play [51:52] so I'll give you like one example we [51:54] worked with the univ University of [51:55] Washington football team this year on [51:56] their sleep and so if they play a normal [51:59] West Coast game at [52:00] 1:00 um in normal West Coast Football [52:03] Time 1 p.m. and then we had to go to the [52:05] east coast which we didn't have to too [52:07] often but next year we're going to start [52:09] having to go there right and we got [52:11] there and we played a game in Ohio but [52:13] we played it at 4 o'clock Ohio time [52:16] which is still one o'clock our time then [52:17] we don't have any concerns with jet [52:19] lager travel but in fact in that case [52:21] the Ohio team who typically plays at you [52:25] a different time is having to compete [52:27] way earlier or way later then they're [52:29] actually at a at a circadian [52:31] disadvantage because we're playing at [52:32] the same local circadian time so it's [52:35] not the time change that gets people we [52:37] do the same thing by the way with with [52:39] our executive professional clients when [52:42] especially like negotiations if you're [52:44] doing like a team meeting you have to [52:45] think well that's great but if you're [52:46] going to like actually have to battle [52:47] somebody like negotiation or make really [52:49] hard decision I want you making that [52:51] decision on your local schedule and I [52:54] want your opponent off [52:56] schedule don't don't tell anybody who [52:58] said that you'll have an [53:01] advantage so you get the East Coast [53:03] person to have to have a a a 400 PM or [53:07] 5:00 p.m West Coast meeting that's 8 or [53:10] N9 o'clock their time their their [53:12] cognitive performance is going to be [53:13] lower than yours or the inverse so we [53:15] make sure we give our people advantages [53:17] I was thinking about the gym because the [53:18] time that I go to the gym fluctuates [53:20] wildly sometimes I go in the morning and [53:21] I'm going to be honest because it's what [53:22] I have to do sometimes I go at midnight [53:25] terrible idea I know you're gonna say [53:27] that Yeah we actually have we [53:29] encountered this a number of times where [53:31] we see uh sleep issues we see energy [53:33] issues we see struggling to lose body [53:35] fat issues things like that and they [53:37] come in and they think they want this [53:38] like secret recipe of supplements and [53:41] you know blood markers and they want all [53:42] this stuff and I'm like we do it I'm [53:44] like yo you got to stop training at [53:45] night and we start looking at things [53:47] like their respiratory rate their HRV [53:50] other markers of Sleep Quality and it [53:51] can be as simple as the fact that you [53:53] are doing too much high intensity stuff [53:55] in the evening that has a carryover that [53:58] carryover can be a couple of hours for [54:00] some people it could be six hours for [54:02] other people and so if you are doing a a [54:04] training session at 10 p.m. you better [54:07] expect not to sleep very well that's [54:09] going to happen now some people are a [54:10] little bit more resilient to that and [54:12] others it's really really really [54:13] damaging and so we have to pull people [54:15] off of exercise a lot at that time or [54:17] minimum go hey yo for you if you're [54:20] going to train at night it needs to be [54:22] restorative training short duration get [54:24] a little sweat going don't get your [54:26] heart rate up too high don't do anything [54:28] too neurologically fatiguing and then [54:30] get out of there we got to do our harder [54:32] work in the morning um I'm just Mak it's [54:34] not always the case but it's more often [54:37] than not that we have to peel people [54:38] back that said again I work with [54:41] professional athletes we play major [54:43] league baseball games at 7 o'clock we're [54:45] not done till 10 or 11 whether it's like [54:47] hey they literally can't control it [54:48] that's their job or you know schedule [54:51] wise whatever you you can work around it [54:54] the world is [54:55] not perfect but in an ideal scenario you [54:58] really want to pay attention to that [54:59] because that can can seriously affect [55:01] what are the topics on sleep that most [55:03] people just aren't talking about because [55:05] you're right there's a theit proof stuff [55:06] we all know about um but but from your [55:09] research you must have discovered [55:11] another set of issues that just don't [55:12] get the same level of Spotlight and [55:15] attention yeah um I mean I could I could [55:18] go on about this stuff for a long time [55:20] we've mentioned the environmental piece [55:22] of it really important we actually have [55:23] a a literature review in review right [55:25] now that that should be published fairly [55:27] soon entirely on environmental factors [55:31] Rel I've never thought about it before [55:32] when you start talking about sort of [55:33] pathogens in the environment I thought [55:35] Jesus Christ is that I didn't know that [55:36] was an issue oh oh yeah yeah CO2 I [55:38] didn't think that was an issue when I [55:39] was asleep oh absolutely so think about [55:42] it this way when you take a breath in [55:44] you breathe in oxygen when you take an [55:46] exhale and you breathe out you're [55:48] breathing out CO2 so the difference is [55:50] O2 and CO2 is the carbon molecule now [55:53] your tissue is breaking down car carbon [55:55] for all the metabolism in fact the way [55:57] that you produce all of your energy [55:59] doesn't matter if you're using [55:59] carbohydrates or fat remember fat is [56:02] just a big long chain of carbon that's [56:04] what fat molecules are carbohydrates are [56:07] a carbon that has a water on it it is a [56:10] carbon that is been hydrated so the [56:12] chemical equation for like glucose blood [56:14] sugar is C6 [56:18] h126 which means six carbons and six H2O [56:22] that's all carbohydrates are right [56:23] they're big chains of carbon so whether [56:25] you're using carbohydrates or fat it [56:27] doesn't matter their the end product of [56:30] metabolism is going to be three things [56:32] water ATP which is the central energy [56:35] currency and carbon dioxide great so it [56:39] doesn't matter what you're using for [56:40] fuel it doesn't matter what you're using [56:42] the fuel for exercise digestion building [56:45] your immune system thinking it doesn't [56:48] matter remember your brain is a massive [56:50] suck of of energy right uses the [56:52] majority of your ATP throughout the days [56:53] is to power your brain so great doesn't [56:55] matter what it's coming from or what [56:56] it's being used more metabolism for any [56:58] reason from any Source results in more [57:00] carbon dioxide buildup you take the [57:02] carbon dioxide out of your organs and [57:04] tissue and you put it in your blood your [57:06] body is paying attention to carbon [57:07] dioxide deeply right that's one of the [57:10] primary ways in which you regulate your [57:12] pH your body will regulate PH almost [57:16] over almost anything else that it has uh [57:18] blood sugar pH um blood pressure things [57:22] like that are like the tight things that [57:24] want to mess with ph is arguably the [57:26] number one thing and the reason is if [57:28] you get too alkaline or too acidic [57:31] enzymes don't work so everything shuts [57:33] down so you want to keep your pH will [57:35] stay very very very tight you could do [57:36] basically whatever you want you could [57:37] eat and drink you could do anything you [57:38] want and it's going to keep pH like [57:40] really really tight right it's hard hard [57:42] hard to change so it's watching that CO2 [57:46] you take a breath in of O O2 you're [57:49] pretty much using that to run and [57:50] regulate cellular [57:52] metabolism you're managing O2 by [57:55] altering respiration and so if you were [57:57] to hold your breath right now and you [58:00] were to 10 seconds 15 seconds 20 seconds [58:03] would go on right now I you could [58:04] actually do this at home I would [58:05] encourage you to hit pause and do this [58:07] if you can not while [58:09] driving if you don't breathe what's [58:11] going to happen is you're going to not [58:13] breathe in oxygen okay fine but really [58:16] you're going to start building up CO2 [58:18] because the way that you do is you build [58:19] it up in the blood you get it to the [58:21] pulmonary system and then you exhale and [58:22] you get rid of it so you're breathing [58:24] your respir ation rate is entirely [58:26] determined by how much O2 or how much [58:28] CO2 you want in your system that's what [58:30] regulates respiration such to say that [58:33] air hunger you're feeling when you [58:35] holding your breath it's not that you're [58:37] running out of oxygen you have anerobic [58:40] metabolism you can produce bolt loads of [58:43] energy without oxygen you have enough [58:45] oxygen in your system currently to go [58:47] extensive amounts of time you're not [58:49] running out of oxygen what you're [58:50] feeling is a buildup of CO2 it's the CO2 [58:54] that drives your respiration so when you [58:57] then breathe out you've exhaled and then [58:59] you're probably going to go and breathe [59:02] pretty hard for a few times because what [59:03] you're saying is there was too much CO2 [59:04] build up I need to dump it so I can [59:06] lower that level okay now [59:09] physiologically we call that hypo Capa [59:11] Capa is is carbon dioxide and hypo is [59:14] low if you breathe a [59:16] bunch hyperventilate you're getting CO2 [59:19] concentrations very very very low bring [59:21] it back if you hold your breath and hypo [59:23] ventilate you let CO2 concentrations go [59:26] up CO2 concentrations have a [59:28] bidirectional relationship between [59:30] Psychology and [59:32] Physiology okay so if CO2 Rises not only [59:35] do you feel a physical sensation in your [59:38] chest you feel a physical panic but [59:40] you'll feel a psychological change right [59:43] it is telling you you need to move into [59:44] what's called sympathetic drive this is [59:47] your fight flight or freeze right and [59:51] this is great if you think about this [59:53] from a normal electric perspective we'll [59:55] get to a more interesting one here a [59:57] second if I start moving and start [59:59] expending energy I start building up CO2 [60:02] I want my brain to know hey this is [60:04] potentially a fight or flight situation [60:07] doesn't matter if it's that extreme [60:08] right it's just a gradient be more [60:11] focused be more alert be more aroused be [60:14] more intent your vision literally [60:16] Narrows right be more focused um I'm on [60:19] task I'm like right now I guarantee you [60:21] our respiratory rates are higher than [60:23] they need to be um I HRV is a little bit [60:25] lower right HRV is heart rate [60:27] variability that's a measure of where [60:29] I'm at in the sympathetic [60:30] parasympathetic drive right I'm more [60:32] focused our vision is very narrow right [60:34] now I got four feet to look at right and [60:37] I'm a tune I'm paying attention like all [60:39] of our senses are really heightened [60:40] right now when we're done we're probably [60:43] going to go the exact opposite direction [60:45] right our vision is going to open back [60:46] up I'm not going to be paying things Etc [60:48] I'm going to go into parasympathetic [60:50] parasympathetic is rest digest it is [60:53] chill it is Z it is depressed it's [60:56] lethargic it's all these things right so [60:59] parasympathetic sympathetic is not good [61:00] or bad you as a normal human want High [61:04] resilience on both sides when you go to [61:07] bed tonight I want you to feel lethargic [61:09] I want you to feel no motivation I want [61:11] you to feel Zen great I want digestion [61:14] and things like that right now I I don't [61:16] want you to feel super Zen like I want [61:18] you to be a little bit like May same way [61:20] right a little bit alert speaking a [61:22] little faster than you'd like to be but [61:23] really focus driven and motivated that's [61:26] great I don't want you feeling that [61:27] though before going to sleep I don't [61:30] want you feeling lethargic when it's [61:32] time to wake up I don't want you feel [61:33] largic when we got to go to the gym so [61:35] it's about just making sure we're on [61:37] when we want to be on and not we want to [61:39] be on so your CO2 is going to tell you [61:42] that so a physical stressor like the [61:44] exercise elevates CO2 tells the brain [61:48] sympathetic drive a psychological [61:49] stressor does the exact same thing so we [61:52] could be not doing anything we're [61:53] experiencing that right now we're not [61:55] moving at all for the most part but I [61:57] guarantee you our cortisol levels are [61:59] higher or glucose is being dumped into [62:01] the blood elevated uh I guarantee you [62:03] our strength right now is higher our our [62:05] speed our power our muscle endurance is [62:07] higher right now than in the exact same [62:09] situation if we were watching TV okay [62:11] it's like we are primed and ready our [62:13] nervous system is actually literally [62:14] primed you set out neurotransmitters [62:16] into the system already that are there [62:18] ready to activate so it's faster okay so [62:20] that's awesome that's telling us to to [62:22] go the direction we want to be in now if [62:26] CO2 goes the opposite direction we have [62:28] the opposite feeling okay so we get [62:32] super Zen super chin so what you want to [62:34] be doing is breathing at a rate to where [62:36] your supply meets your demand if I'm my [62:39] Supply is up a little bit and I have a [62:41] little more demand then I'm going to [62:42] breathe a little bit more normal [62:44] respiration rate at night should be [62:46] something like 11 10 breaths per minute [62:49] okay if you're looking at your overnight [62:51] sleep tracker and you're seeing you're [62:52] breathing 16 17 18 breaths per minute [62:55] couple of things are probably happening [62:56] number one you may have some form of [62:58] sleep apnea you can't get enough [63:02] oxygen so you're ventilating more than [63:04] you need to be number two you could be [63:06] in sympathetic drive more than you need [63:07] to be okay now that could be happened [63:09] for a number of different reasons but [63:10] you're over breathing you shouldn't be [63:12] breathing that much because your demand [63:14] of energy is very very low and so you're [63:17] dumping [63:18] CO2 by doing that your CO2 [63:20] concentrations get too low this puts you [63:23] in a little bit of a state we call [63:24] respiratory [63:26] alkalosis your kidneys will often times [63:29] not always often though respond by [63:31] trying to put you into metabolic [63:34] acidosis and so there's a lot of [63:36] research showing that people that are [63:37] diagnosed with metabolic acidosis it's [63:40] actually misdiagnosed in reality it's [63:42] respiratory [63:43] alkalosis that caus it's the over [63:45] breathing that caused the problem the [63:48] metabolic acidosis um you'll start [63:51] changing how much bicarbonate you [63:53] recycle electroly light um we see [63:55] hydration issues with this constantly so [63:56] if you're an over breather like you're [63:57] going to have all kinds of hydration [63:59] problems all that's going on over there [64:01] okay so getting back now that we have a [64:03] little bit of foundation to what's [64:05] really happening with CO2 in your room [64:07] if you are what we call CO2 [64:09] sensitive and you're intolerant to CO2 [64:12] so a little bit of CO2 starts building [64:14] up and your body already kicks you into [64:16] a position where it thinks you're way [64:18] too high it then will tell you to start [64:21] breathing you'll start over breathing [64:23] that whole Cascade I just explained then [64:25] kicks in so what happens to your [64:27] hrb gets worse what happens to your [64:31] ability to fall asleep gets worse oh I [64:34] wake up and then I can't get back to [64:35] sleep you look at your respiratory rate [64:37] you you check your CO2 tolerance you're [64:39] going to know exactly why right now I'm [64:41] about to finish the [64:43] circle if it's not those [64:46] things and you simply are sitting there [64:48] let's imagine you and your partner are [64:50] in your room um do you guys have any [64:52] other living things in your room this [64:54] sleep with you my dog your dog yeah what [64:57] size of dog uh not big not not big a [64:59] foot and a half okay now um without [65:02] getting too personal here what does your [65:05] uh room look like when you guys are [65:06] asleep how big is the room roughly um [65:09] it's about the same size of the space [65:10] we're in now okay fantastic and is your [65:13] door shut is it closed always closed [65:15] always closed yeah perfect you you [65:17] couldn't be seeing me up better here [65:19] so you're at night laying there [65:22] breathing in and you're breathing out [65:24] and you're breathing out CO2 and your [65:26] lovely little Bulldog is breathing out [65:28] CO2 and your partner is breathing out [65:30] CO2 so what's happening to the CO2 [65:32] concentration in that room as that door [65:34] is closed it's rising right it's going [65:38] up generally not an issue not a huge [65:40] deal but what of you is maybe a little [65:42] bit CO2 sensitive the amount of CO2 in [65:44] your room is rising you're rebreathing [65:46] that CO2 right back [65:47] in CO2 is then getting too high that's [65:51] going to cause your entire system like [65:53] we said earlier when when CO2 levels [65:54] increase this kicks off sympathetic [65:56] Drive puts you into fight or flight now [65:58] all a sudden HRV goes down a little bit [66:00] resting heart rate goes up a little bit [66:02] arousa goes up a little bit your body [66:03] temperature changes you're not getting [66:05] into the same sleep stages and we're [66:06] having either a struggle falling asleep [66:08] staying asleep Etc in addition to that [66:11] um there's a handful of studies now we [66:13] need way more research here but there's [66:15] a handful of studies that have taken [66:17] people at what's called 900 parts per [66:18] million so that's the CO2 concentration [66:20] that's the level right below 9900 parts [66:22] per million we have no issue and so [66:24] normally like I'll check my house um if [66:27] if our doors are closed and stuff all [66:28] day I myself two uh Shephard mix you [66:32] know rescues um wife two kids ours will [66:35] easily get up to 15,00 parts per million [66:39] now the research on this stuff has done [66:41] experiments where they take people up to [66:43] like 3,000 okay so can I make a strong [66:45] claim that if you're at 1100 parts per [66:47] million it's really going to screw up [66:48] your sleep well I I I don't think [66:51] so but now we're playing a game of like [66:54] the studies have gone to the extreme and [66:55] what they will see is a huge reduction [66:57] of Sleep Quality both subjective and [67:00] objective so actually measured on like a [67:02] a PSG system or similar as well as [67:04] subjects saying like I did not sleep [67:06] well last night next day cognitive [67:08] function memory reaction time um [67:11] sleepiness um wakefulness um next day [67:14] executive function decision- making at [67:15] work all this stuff is significantly and [67:18] when I say significant here I want to [67:19] make sure I'm saying not only like [67:21] research statistically significant but [67:24] of a magnitude That Matters to your life [67:26] right so it's both clinically relevant [67:28] and statistically significant so we're [67:30] seeing real reductions in Sleep Quality [67:32] in fact there's a thing called something [67:34] to do with like a building sickness MH [67:36] um where people like they they have [67:38] headaches and they have uh they feel [67:40] like you know brain fog and all that [67:41] stuff because they're in large like [67:43] apartment buildings and the quality of [67:44] the air gets so low and by that I [67:46] specifically referring to CO2 that they [67:48] feel these issues and once they get Co2 [67:50] out of the room then this building [67:52] sickness thing goes away so if you're in [67:55] that situation and that starts to rise [67:57] and it does get up to 22,000 or 2500 [68:01] which is not that crazy you're [68:02] absolutely going to see reductions in [68:04] Sleep Quality um sleep onset again was [68:07] is a time it's called latency the time [68:09] takes you to fall asleep waking events [68:11] disturbances and then next day [68:14] sleepiness wakefulness and cognitive [68:16] function will be compromised certainly [68:18] up to 3,000 to 3500 parts per million um [68:21] what happens at 2,000 I don't know like [68:24] again we need more research like where [68:25] is the exact line that starts to matter [68:27] I do know you get up that high it starts [68:30] to matter and that number is not crazy [68:33] especially for people who close their [68:35] door yeah I just thinking damn right [68:38] people who live in apartment buildings [68:40] uh or hotels where they can't control [68:42] people that live in environments where [68:44] they can't open up their Windows because [68:45] it's too hot or too cold or rainy or the [68:48] air quality is really poor whatever the [68:50] case is so if that happens a couple [68:53] steps you can take take one you're not [68:55] going to do cuz I don't do it either [68:57] which is don't have your [68:59] dog in the room uh I have two dogs and I [69:03] sleep right on the end of my bed like [69:05] not on my bed but on the floor below it [69:08] so that that's out of the question but [69:09] making sure you have a lot of [69:10] ventilation in your room if you can and [69:13] you want to use a fan in your room [69:14] that's fine don't make it too loud if if [69:17] you want to download there's all kinds [69:18] of apps you can download on your phone [69:20] that allow you to measure the decimals [69:22] of noise keep it under 35 35 decimal um [69:26] same thing by the way if you're using [69:27] like a white noise machine white noises [69:29] will actually compromise Sleep Quality [69:31] they'll make it worse if they're too [69:33] loud the other thing to do is if you can [69:35] get away with having your doors and [69:36] windows open during times the day where [69:39] you can at least let that clear out a [69:40] little bit and then if you can shut them [69:41] you know even if you can open up up for [69:43] half an hour or something like that um [69:45] all those steps will help manage CO2 [69:47] that's just CO2 we haven't even gotten [69:49] into the other stuff in your environment [69:50] so is there any other big ticket sleep [69:52] items that are unobvious cuz CO2 for me [69:55] that's a revelation for me yeah sticking [69:57] with the environmental theme there are [69:59] some things you can do for travel okay [70:01] that are not super well understood one [70:04] of them is we've talked a lot about [70:08] patterning if you can pattern your sleep [70:11] environment at home with your sleep [70:12] environment on the road you're going to [70:14] have much more [70:15] success many people are aware of the [70:18] first night phenomenon which is the [70:20] first night you get into a new place you [70:21] tend to struggle go sleep so the first [70:23] in a hotel or other place doesn't matter [70:26] how comfortable it is cuz the body's on [70:27] edge Bingo right so how do you take that [70:30] away well make the body think it's at [70:32] home so how can you do that the sound [70:36] the smell the temperature all of this is [70:39] all these sensors are going in your [70:40] brain If you artificially design your [70:44] sleeping environment in your house any [70:46] way that can be transported with you [70:48] then you can cut that problem down in [70:50] large parts so if there's a particular [70:52] scent I don't mean like have a a plugin [70:55] that there but some um like lavender is [70:58] very common Lavender is highly [70:59] associated with Sleep Quality um so a [71:02] lot of people will do like a little bit [71:03] of a lavender spray on the bottom of [71:05] their bed or in the corner of their room [71:07] or just something very very subtle that [71:08] you're not paying attention to um there [71:10] are companies that make little lavender [71:12] sprays right and so then you have that [71:14] lavender scent at your house again [71:16] something that you would barely even be [71:18] conscious of when you walk in then you [71:20] take that scent on the road with you [71:21] when you get in your hotel room you can [71:23] spray it around a little bit and now [71:24] your body will go oh okay we're at home [71:27] not going to fix it entirely but these [71:29] things can you can start stacking little [71:31] behaviors like that trying to stay in [71:33] the same Rhythm do the same thing the [71:36] the 90 minutes before sleep that you did [71:38] at home when you're on the road so don't [71:39] all of a sudden you know like switch out [71:41] and shower at a different time or eat at [71:43] a different time like try to be as [71:44] consistent with your sleep routine as [71:46] possible will be the bigger ticket but [71:48] then little things like you know having [71:51] the same setup if if you have a noise [71:53] machine machine take that thing with you [71:55] and try to bring that environment as [71:56] much as you can but the smell is a very [71:58] big one because it's very high reward [72:00] very low risk and you know pretty easy [72:03] to take a couple of ounces of a spray or [72:05] something with you on the road is sleep [72:07] equal to recovery because I'm thinking K [72:09] now I'm really well slept sometimes I [72:11] wake up like last night in fact and I'd [72:12] had eight and a half hours sleep I'd [72:14] flown in from London landed here in La [72:16] my recovery on my whoop band here was 10 [72:21] 12% it was really really low and I was [72:23] shocked even though my HRV was quite [72:25] high it was quite confusing I I spend a [72:28] lot of time thinking about my HRV I'm [72:29] pretty obsessed with it and I spend a [72:31] little bit less time thinking about my [72:32] my recovery but my HRV me and my friends [72:34] Almost are like competitive with it we [72:36] all have a little league table me and my [72:38] girlfriend it's one of the first things [72:39] we talk about in the morning every [72:40] morning do these things really really [72:42] matter hrb is a very very strong metric [72:46] it is effectively telling you the [72:48] overall balance of your autonomic [72:50] nervous system and that is very strong [72:51] there's a lot there's I don't know 50 [72:54] plus years of research on HIV it's not [72:56] new it's not like it's very well [72:58] established it's highly associated with [73:00] actually um long long-term [73:03] cardiovascular risk Strokes hypertension [73:06] blood glucose hyper cholesterolemia like [73:08] lots of things that are associated with [73:10] with HRV um mental health anxiety [73:12] depression tons of stuff we also know uh [73:15] interventions that are generally [73:16] Associated to be positive for you [73:19] exercise um stress regulation breath [73:22] work meditation all generally improve [73:24] HRV and things that are associated as [73:26] poor for your health like lack of [73:28] exercise low quality nutrition alcohol [73:30] use are also things that are going to [73:33] reduce in December about December the [73:36] 20th or 30th around that time that 10day [73:39] window my HIV was fantastic and then I [73:43] went keto for about four four or five [73:46] weeks for the entire time I was keto my [73:49] HIV was in the bin and then I came out [73:50] of keto and my HIV was still in the bin [73:53] and to be honest it's only in the last [73:55] three days and we're in February now [73:56] we're like mid mid-February when my HIV [73:59] has started to recover and I was like [74:01] what the hell happened was it the keto [74:02] that I did was it I don't know um again [74:06] a lot to say on that uh depends on how [74:08] far you want me to go down this [74:09] road I'm not surprised um I I would love [74:13] to see your blood work I could probably [74:15] tell you exactly what's happening from [74:16] that that will explain a lot of what's [74:17] going on the reason I'm saying that is [74:20] we have seen uh many many times [74:23] situations which people are fatigued HRV [74:26] goes down sleep like we see all these [74:28] issues right and you'll see kind of a [74:30] interesting combination here and I've [74:32] used this example a lot because it's [74:34] come up so many times where testosterone [74:36] starts to go a little bit low and you [74:37] start looking at another thing called [74:38] sex hormone binding globulin it's one of [74:40] the hormones it's a sex hormone binding [74:43] glob globulin is like a collection of [74:44] proteins right so it's a protein that [74:46] holds on to sex hormones like [74:48] testosterone so when that gets really [74:50] really high the amount of free [74:52] testosterone goes down that's what free [74:53] testost how much is not being globbed up [74:56] and so you see this combination of like [74:57] sex hormone binding L globulin gets [74:59] really high testosterone gets super low [75:01] and then you start poking around and you [75:02] look at insulin and insulin's low and [75:05] you're like oh okay great and we have we [75:06] know that there's a known Association [75:08] there's an inverse relationship between [75:09] sex hormone binding globulin and [75:12] Insulin okay now could be a million [75:15] things you don't know anytime like this [75:17] is one of the the reasons why I love [75:19] blood chemistry so much because it [75:21] allows you to be in little bit of a ATT [75:23] Ive now you're always working off the [75:25] human you're always working off [75:27] symptoms you don't treat or coach blood [75:30] markers it's it's a bad way to go about [75:31] it right but you're looking for Clues [75:33] okay so you're looking around you're [75:34] poking around there and like trust me [75:37] like you can check the record I've given [75:39] this example plenty times so I'm not I'm [75:40] not just saying this for you it's just [75:41] going to work you're teaming me up man [75:42] like you're just lighting me up here so [75:44] in this particular case you think okay [75:45] why is insulin low again could be many [75:47] many many things you start asking [75:48] additional questions but what we've seen [75:50] a lot is you start poking around looking [75:52] what carbohydrate intake is like and if [75:54] carbohydrate intake is insufficient and [75:57] lower than what that person needs now [76:00] that number is different for every [76:01] person situation all context but if it's [76:04] lower than what you need in that [76:05] particular instance then your insulin [76:06] can start getting too low as a result of [76:08] that sex hormone binding globulin goes [76:10] up as a result of that testosterone [76:12] starts going down as a result of that [76:14] you start feeling the feelings of low [76:16] testosterone so the solution in that [76:18] particular case we give people [76:20] carbohydrates do you know what it feels [76:21] like when they have some carb hydrates [76:23] back insulin starts going up [76:25] testosterone starts going up they start [76:27] feeling incredible in addition they [76:28] start sleeping better right so we know [76:30] there's an association between [76:31] carbohydrate intake and serotonin [76:33] concentrations this is the molecule that [76:34] helps you fall asleep at night there's [76:36] also metaanalyses that'll show a pretty [76:39] tight correlation between carbohydrate [76:41] intake and sleep onset and Sleep [76:44] Quality that is not at all to say you [76:47] can't be Ketone and sleep great that is [76:49] not at all to say you can't be K in [76:51] ketosis and have high testosterone [76:53] absolutely possible I'm not against it [76:55] we just see that one often enough to [76:58] where um this is a good example of it [77:00] just didn't work for you in that [77:01] situation doesn't mean it doesn't work [77:03] for anybody else or any other situation [77:04] plenty of times to go after it we [77:06] actually just put one of our clients in [77:08] our coaching program um on a ketogenic [77:10] diet for like a very specific brain [77:12] health reason actually at brain cancer [77:15] um but nonetheless the other times is [77:18] sort of like okay great this not working [77:20] for you right now why isn't how are you [77:22] feeling not feeling there how is your [77:24] your HRV how is your sleep how's your [77:26] respiratory rate how's your performance [77:27] how's your training like I want to know [77:28] all these things how's your nutrition in [77:30] these particular cases it's like all [77:32] right sometimes as subtle as an [77:34] additional 50 grams of carbohydrate at [77:36] night Wham feel amazing sleep goes up [77:40] testosterone goes way up body [77:41] composition doesn't change at all right [77:43] you're not going to gain any additional [77:44] fat as long as you reduce the calories [77:47] elsewhere right um and you feel great so [77:49] we use carbohydrates at night a lot um [77:52] not not like right before bed but you [77:54] know in your normal thing high quality [77:56] carbohydrates um as long as the total [77:58] amount of carbohydrates throughout the [77:59] day are counting for all that so you're [78:01] just you're just switching you're saying [78:02] okay great we're going to pull a little [78:03] bit from morning or lunch put a little [78:05] bit more that in the afternoon and [78:07] changing the order here if needed and in [78:10] that particular case um that's why I [78:12] would love to have seen your blood work [78:13] there I don't know that that was [78:14] happening but that brought me up because [78:16] you've seen that one so many times now [78:18] where we're like all right to step back [78:20] and watch here without knowing some [78:22] having this sort of [78:23] blood markers from me or having any [78:25] tests done on me or anyone that's [78:26] listening now what are the like the [78:28] first things you would look at if I'm [78:30] trying to whoop my friend's ass at HRV [78:33] in our little HRV League table what are [78:35] the like fundamentals of HRV are you [78:37] sure you want me to tell them you want [78:37] me to just tell you afterwards yeah cuz [78:39] I can cut this out and no one needs to [78:40] hear it so I can just so I can know cuz [78:42] this is a big thing it's like a big [78:43] thing in my family now there's like a [78:45] family leag table and there's like my [78:47] best friend's League table then me and [78:48] my girlfriend so I'm trying to and I'm [78:50] losing right now cuz this bloody keto [78:51] thing that I did [78:53] it really honestly my honest answer I [78:55] hate to do this but it does come back to [78:57] what is your biggest anchor so we're [78:58] going to figure out because this going [78:59] be different for everybody if let's [79:01] assume you've eliminated all the what we [79:03] call 88 practices all that stuff is gone [79:06] okay now we start getting to kind of [79:07] level two like level B level things all [79:10] right um I would want to see what that [79:12] respiratory rate looks like I would want [79:14] to see what's the Sleep data actually [79:16] look like that's your starting place no [79:18] question um you want to think about it [79:19] this way okay maybe I'll back up little [79:21] bit easier when go to solve this problem [79:23] I'm using what's called first principles [79:25] okay so I'm going to very very [79:26] fundamental things saying what's causing [79:28] stress and then what's causing stress [79:30] relief two sides that equation and I [79:32] want to see what's going on where's the [79:34] problem too much in or not handling [79:36] enough of what we currently have need [79:38] thoughts is one of two areas so coming [79:41] in was there is there any changes we can [79:43] make in your total stress that is a [79:45] non-specific stressor right so things [79:49] that are not helping you achieve an [79:51] adaptation that not [79:54] business can we solve those things right [79:57] relationship wise like great um [79:59] something in the environment like is [80:00] there some other non-specific are there [80:02] any hidden stressors if I can remove [80:04] these hidden stressors all of a sudden [80:06] the stress bucket just got lowered now [80:08] Len you're automatically having your HRV [80:10] and so I'm going hunting right I I'll [80:12] take you through the full battery kit [80:13] and Kaboodle and I will find like what [80:15] are the non-specific stressors that are [80:17] in there and we're dialing those things [80:18] up okay let's assume you either can't do [80:21] all that stuff or or you done all that [80:23] now how do we modify how we handle the [80:26] stress the stress resilience is the [80:27] piece okay great what are we doing for [80:30] Stress Management um how much time are [80:32] you spending [80:33] decompressing I mean physically and [80:36] physiologically okay um one of the [80:38] things I love is we are in a state right [80:42] now uh For Better or For Worse I'll just [80:45] assume better where we have way more [80:47] arousal in our daily lives than we've [80:50] probably had in human history in the [80:52] past okay great so how do we how do we [80:54] address that we need [80:56] intentional times when we're removing [80:58] input a mistake that some folks will [81:00] make is okay I'm working and then [81:03] sometimes I listen to music or a podcast [81:05] and that's great that's part of your day [81:06] and then what do you do after work okay [81:09] I go to the gym okay awesome love you [81:10] there what do you listen to oh I listen [81:12] to more podcasts okay great so arousal [81:14] Rous arousal all right then what are you [81:16] doing when you're done like oh okay [81:18] great um watch tv okay great like all [81:22] what kind of TV [81:23] all right and you see the you see that [81:24] the calculus I'm going through what are [81:25] we doing the time of our day what do you [81:27] do if you get done with work early for [81:29] an hour what are you do in the weekends [81:30] right I'm not judging but I'm I'm trying [81:32] to run the calculus of going like where [81:35] is our time where we don't have input [81:36] coming in and so sometimes I'm not I [81:39] listen to music and stuff when I train [81:42] occasionally not against it I I've said [81:45] this stuff before and people have been [81:46] like oh man Andy's like you shouldn't [81:48] never listen to podcast like no no no no [81:49] they please listen to [81:51] podcast definitely and like And [81:53] subscribe you know absolutely R can we [81:55] five star R please please come on now we [82:00] got kids to feed dogs to take care [82:04] of just when is the time when we don't [82:06] have sensory input coming in so one of [82:08] the things we'll do often is saying okay [82:10] great can we do one to three 10minute [82:14] walks with no input nothing in your [82:18] ears if you want to make it a 45 minute [82:21] walk great if you want to do one I don't [82:22] really care what it is but we need some [82:24] time where you can I like three a day [82:27] because I want to start your day like [82:28] that mhm de compress get focused you're [82:32] going to notice I'm sure your brain [82:33] works similar to mine we're like if you [82:35] go 20 [82:37] seconds he like all of a sudden and [82:40] you're getting back and you're gonna [82:41] fire off 50 emails and texts and like [82:44] you're you're on right which is great [82:45] but you need that time I like doing it [82:48] lunch same thing you've been on on on on [82:51] on on on give yourself 10 minutes if you [82:54] want to do actual breath work if you [82:56] want to do actual just closed eyes if [82:58] you want to do meditation if you I [83:01] prefer to just like walk outside [83:03] personally what whatever it is but you [83:05] need some time where we just stop the [83:07] world it's like torture for me it's [83:09] horrible right it's so awful for me you [83:11] know how you know how much I have to [83:12] like force myself to do those that part [83:15] my girlfriend's a breath practitioner so [83:17] she finds it so easy of course she [83:19] she'll wake up in the morning and she'll [83:20] do like an hour and a half yoga breath [83:22] work in front of me never yeah and she [83:24] doesn't she doesn't she hasn't even gone [83:26] and got her phone off charging she'll [83:28] then walk into the kitchen and drink her [83:31] water make her little tea with the herbs [83:33] thing in it and she'll drift back and [83:35] she'll go and she sits on the balcony [83:37] and just sits in the sun me whatever the [83:41] opposite of that is is me yeah I know I [83:44] wake up like the second My Eyes Are Open [83:46] I'm like I'm like 100% I'm raging to [83:50] like get after something or I actually [83:52] tend to wake up with a huge creative [83:54] explosion so I don't have just like have [83:57] anxiety of like stuff I have to do but I [83:58] have excitement of like oh I got an idea [84:00] like this is really cool like I want to [84:03] like I want to get raging right and but [84:05] I don't I'm like I play with my kids and [84:07] stuff like that right so can you give me [84:09] five minutes right can what can you give [84:10] me in the morning of just down can we do [84:13] the same thing at some point during the [84:14] day and trust me that midday one is like [84:17] awful for me right cuz the whole time I [84:19] sit there just going all I'm doing is [84:21] wasting time right now [84:23] but it it is a it is a worthwhile [84:25] investment because even that amount of [84:27] time like to reenter um I don't close my [84:30] eyes I don't do breath like I don't I [84:32] don't even try it's just like okay great [84:34] I'm gonna literally walk outside like [84:37] I'm gonna take one lap around my house [84:38] like I'm doing something to like bring [84:40] it back down and then I love it for guys [84:43] like you and I at night because there [84:46] has to be some sort of physiological [84:47] signal that we're done M I have to have [84:49] a thing if not I'm like boom kids dinner [84:53] playing with them get them to bed and [84:55] then I'm [84:56] like everything I can do to not walk [84:58] back in my office like everything I can [85:00] do the wife just has to be like nah so [85:02] if I can finish that with like fine [85:03] we're going to do dinner and then we're [85:04] going to go play outside we're going to [85:06] take the dogs for a walk we're going to [85:07] go on a nature walk or something I have [85:09] to have something that tells me you're [85:10] done um the last thing I'll say on this [85:12] is there's actually really interesting [85:14] research that will find a [85:17] disassociation between HRV and [85:20] respiratory rate and Sleep [85:23] Quality and the reason I'm saying that [85:25] is they are all entwined but they are [85:27] all so different there's actually a [85:29] study that came out last year and found [85:31] for every breath rate per minute so one [85:34] breath per minute rate increase this was [85:36] in college freshman there was a 25% [85:39] increase in likehood of experiencing [85:40] moderate to high [85:42] stress but it wasn't found in HRV and it [85:46] wasn't found in any sleep objective or [85:48] subjective markers what that's telling [85:50] you is again those are associated [85:53] but they are independent variables to [85:55] pay attention to and so just because [85:56] you're like oh I sleep enough and just [85:58] because and the last one to get to is is [86:00] we actually use scientifically validated [86:02] questionnaires to look at mental health [86:04] and in every people every person we work [86:06] with it's not our expertise that we have [86:09] somebody in our team that that does that [86:10] but really we're looking for red flags [86:12] if we need to refer out right but we do [86:15] that because there's just no way you can [86:17] optimize a human experience with just [86:18] total disregard for mental health right [86:22] but what happens often is we see people [86:24] who are fine or just not like major [86:27] issues in mental health but they can [86:29] still have an extremely stressed [86:30] physiology and so understanding stress [86:33] when I say stress I do the same thing I [86:35] associate that with like oh I'm not [86:36] stressed I'm not stressed but then when [86:38] we look at your HRV and we look at all [86:40] these other markers we're looking at a [86:42] bunch of blood markers and other [86:43] molecular markers we're seeing like well [86:45] you have a very stressed physiology now [86:47] for whatever reason you're handling it [86:49] fine [86:49] psychologically or it's not making an [86:51] impact [86:52] whether it is or not or I don't know [86:54] that's not my area but we can see it [86:57] physiologically and so coming into your [86:59] equation it goes okay we have levers to [87:01] pull here um you asked a few minutes ago [87:04] is sleep and Recovery the same thing [87:06] they are not they're Associated but this [87:08] is a good example you could be sleeping [87:10] fine but if you're not physiologically [87:12] recovering enough that can be a separate [87:14] issue there's a ven diagram here there's [87:16] an overlap but they are not necessarily [87:19] just the same thing and a lot of people [87:21] you you'll see the same pattern with CO2 [87:23] tolerance respiratory rate sleep and HRV [87:25] they'll be highly Associated but in some [87:28] people you might have to disang one from [87:31] the other one or another one and really [87:32] pull something apart so that's what we [87:34] would do for you is to go in to with [87:36] this HRV game is to say okay great [87:39] where's the place we have to go and [87:40] usually you'll see something poking out [87:43] there that says okay here's our [87:45] opportunity um to go after something and [87:47] improve and to work on and this is where [87:49] we're going to get the most bang for the [87:50] buck for you does red light play a role [87:53] because for Christmas she got me two [87:56] massive red light um I don't even know [87:59] what they are they're just like panels [88:01] yeah there's a lot of data on H on red [88:03] light therapy this is actually a good [88:05] example of something that um that I [88:07] missed the boat on like I've changed my [88:09] tune on this one big time I I didn't [88:10] think that there was anything here and I [88:13] I was wrong about that one there there's [88:14] a lot of research um what is red light [88:16] therapy doing I'm in my head I was like [88:18] maybe it's mimicking the Sun or [88:19] something I don't know okay so there's a [88:21] couple of wavel there's one around like [88:23] 640 is nanometers and another about 850 [88:26] nanometers plus or minus here and what [88:28] what we're looking at here is red light [88:30] therapy in those wavelengths have an [88:31] ability to cross and get into tissue so [88:34] they can get past your skin lever and [88:36] they activate a whole series of Cascades [88:39] um of things that are that are [88:40] beneficial for skin Health um we've seen [88:44] injury um we actually seen changes in [88:46] endocrine system hormone balances for [88:48] them um there's that again it's pretty [88:50] impressive what it's actually doing [88:52] because it can get in and stimulate um [88:54] it absolutely can mimic there's actually [88:55] data on uh it potentially improves [88:58] Vision when actually like in the eye um [89:01] work with your your eye doctors on that [89:03] one please your opthalmologist and stuff [89:06] but you can actually see that you'll see [89:08] this a lot for overall Global recovery [89:11] again for muscle soreness and muscle [89:13] damage um it can actually benefit those [89:15] as well I have them there there's a [89:17] bunch coming out but they actually get [89:19] hypers specific and like focus it on a [89:21] certain area of your body that that is [89:23] damaged and tissue um we've used them a [89:25] l a lot with athletes coming back from [89:26] surgery specifically so one of our [89:28] quarterbacks this year had a pretty um [89:31] gnarly lower body injury at the very [89:34] beginning of the season and we were able [89:35] to get him back in pretty good shape [89:37] pretty fast and and we used many [89:38] different things but red light was [89:40] certainly one of them I haven't found [89:43] many people yet where I'm like you [89:44] definitely have to go get red light it's [89:46] one of those things where I'm like oh [89:47] you got it oh cool like I would do it or [89:50] like hey you have a $60 million contract [89:52] this year on the line well we're doing [89:54] everything like like bring it all on um [89:57] that that's kind of where I I stand with [89:59] it so it's it's another area that I am [90:01] paying attention to more and more to see [90:03] what more things come out but really the [90:05] ability for those um those wavelengths [90:07] to penetrate skin to actually get into [90:09] tissue is what's causing active change [90:12] uh inside your actual [90:14] physiology I'm someone that works out [90:16] every day I I got to be honest not all [90:17] the workouts are great workouts some of [90:19] them are pretty terrible workouts [90:20] because this by the way is the next [90:22] place I was going with your HRV question [90:23] okay another uh thing where we could [90:26] potentially see some improvements at [90:27] your HRV is breaking down how you're [90:30] training what types of training you're [90:32] doing and what time of day you're doing [90:34] them typically lower intensity longer [90:38] duration stuff oftentimes increases HRV [90:42] over time higher intensity stuff can put [90:45] people in the hole and what I mean by [90:47] that is people that have very high [90:49] demanding jobs and then they couple that [90:52] with really high-intensity high [90:54] sympathetic Drive training well now [90:57] we're wondering you're like you're high [90:59] sympathetic drive all day and then the [91:01] only break from you had from that you [91:02] went higher sympathetic drive and now we [91:05] wonder why your total drive is pretty [91:08] high sympathetic well you know when I [91:09] think I think about training you always [91:10] talk about these trade-offs that you're [91:11] making one of the questions I have is [91:14] can I [91:15] achieve it all at once and being more [91:18] specific I want to gain muscle mass and [91:22] I want to stay superan at the same time [91:25] and there's a school of thought that [91:27] says you've got to like load up and then [91:28] you've got to cut but I don't want to do [91:31] that I just want to gain muscle mass but [91:34] stay lean MH is that possible yes oh [91:37] good great yeah couple things to think [91:39] about here it depends on your Baseline [91:43] Fitness and your how lean you are to [91:45] start okay now you're pretty lean as it [91:48] is already and I assume you're [91:50] reasonably fit and clearly you work out [91:53] and stuff like okay [91:54] great it's going to be a little harder [91:56] for you right if you're really really [91:58] unfit and you're really overweight it's [92:01] much easier to gain muscle and lose fat [92:04] at the same time right so it's going to [92:05] be challenging for you especially you [92:07] got a number three years of training uh [92:10] that's still kind of like early in your [92:12] training age right that's a pretty young [92:13] training age we got some newbie games [92:15] that we'll still be able to take [92:16] advantage of especially you don't have [92:18] like a specific plan and intention with [92:20] your training you to kind of just you [92:21] you know working out all right great we [92:24] would be able to have pretty good [92:25] success with that physiologically it's [92:27] possible it's never going to be 100% [92:29] though there's no way I can put [92:31] especially without exogenous [92:33] testosterone there's just no way I can [92:35] put 15 pounds of muscle on you and zero [92:37] fat like that's just not going to happen [92:39] could we put on seven or eight pounds of [92:41] muscle and one pound of fat oh yeah we [92:43] could do that like that would not be a [92:45] crazy thing you would see that pretty [92:47] consistently in the research and [92:48] certainly thousands of coaches and [92:50] practice like oh yeah like I've seen [92:52] that countless times and so it's it's [92:54] kind of like what are the reasonable [92:55] expectations there um so what I would do [92:59] is for you is recommend saying you don't [93:00] have to go like 40 pounds and like you [93:03] know but how much you really want to be [93:05] at what's that number right we would [93:06] figure that out maybe run analysis on [93:09] you see where you're actually at all [93:11] right great and then we set reasonable [93:12] expectations so you want to end up being [93:14] you know you want to put on five kilos [93:16] total okay tremendous you willing to [93:18] accept you know 5 kilos 4 and a half [93:20] kilos of muscle and maybe one of fat oh [93:23] okay we get reasonable expectations and [93:25] then what you would want to do there is [93:26] train consistently you would want to be [93:29] in a close to caloric slight Surplus as [93:33] possible we have to add calories to gain [93:35] Mass right but how we're going to do [93:37] that is 10% Surplus something like that [93:41] so if your normal maintenance with all [93:42] your exercise is 3,000 calories I don't [93:45] need you to go to 6,000 calories that's [93:47] a recipe to put on some muscle but a lot [93:48] of fat too now we don't know the exact [93:51] number here there's a lot of studies [93:53] going on actually friends of mine Eric [93:55] Helms in New Zealand has done a handful [93:57] of studies like this recently trying to [93:58] figure out what is that number 5% 10% [94:02] 20% where is the number in terms of [94:05] caloric excess that you want to be on to [94:06] put the most amount of lean muscle mass [94:08] and the least amount of fat on because [94:10] it's not going to be zero right 10 or so [94:12] percent which for you would be 10% of [94:15] 3,000 would be 300 extra calories maybe [94:17] 15% maybe going to 500 extra calories [94:20] we're not going to 5,000 calories we're [94:22] not making these crazy jumps in your [94:24] situation there we'd make sure protein [94:26] is really really high uh at least 2 gam [94:29] per kilogram right something like that [94:31] maybe even higher making sure we have [94:34] enough extra on there but we're hedging [94:35] on if we're going to miss the mark i' [94:38] rather you miss by 15% too high than 2% [94:41] too low there's just no advantage of [94:43] being down there and then we'll regulate [94:45] chloric intake in terms of your calories [94:47] and fat we would play with those ratios [94:50] if you wanted a little more fat little [94:51] less carbs we could do that if you want [94:53] to do the empite we could play with that [94:55] stuff but those would be the standards [94:56] we'd said does it matter what time I eat [94:59] in terms of exercise because I've always [95:01] heard that you should eat sort of [95:02] immediately after you do a workout [95:03] doesn't matter in terms of protein [95:06] timing if you're just looking at muscle [95:08] growth none of the other human factors [95:11] which there are many then timing of [95:14] protein is pretty irrelevant you're fine [95:17] timing of carbohydrates does start to [95:19] matter though specifically for recovery [95:22] now that typically happens in athletes [95:24] that train multiple times a day that [95:26] said with both of them you have options [95:30] again look at the research on [95:32] intermittent fasting you don't see [95:34] especially if you look at the the [95:35] classic kind of like 168 which is you [95:38] you know you have a condensed eating [95:40] window of just six hours a day and the [95:42] other 18 you're fasting um that is not [95:45] any more advantageous for fat loss than [95:48] non-fasting there doesn't seem to be any [95:50] difference at all when you account for [95:52] calories and protein so if you want to [95:54] eat six meals a day great you want to [95:56] eat one meal a day won't matter for fat [95:58] loss so that still though tells us [96:01] timing of protein it's just not super [96:04] important for someone like you for [96:07] muscle mass gains the only practical [96:10] challenge is this if we need you at that [96:13] two grams of protein per kilo or maybe [96:16] higher can you get enough food in during [96:20] your timing of eating [96:22] sometimes yeah um you know in our study [96:24] we had plenty of participants that had [96:26] no issue eating all their food and [96:28] calories in a caloric Surplus in a six- [96:30] hour window they had no problem others [96:32] really struggled and so now we're not [96:35] talking science or physiology we're [96:36] talking practical application you in [96:38] your own personal life ah my stomach is [96:41] so full or timing of work or whatever [96:43] but if that's not the case then I'd be [96:45] like great we're going to have no [96:46] problem so I wouldn't be super concerned [96:47] with the timing of either of your or any [96:50] of your macronutrients [96:52] um outside of personal preference real [96:54] world situations things like that if I'm [96:56] just a normal guy which I very much am [96:58] and I'm maybe a busy business person or [97:02] I just have a you know job as a manager [97:04] or something and I'm thinking about the [97:07] types of training that are going to help [97:08] me perform at my best cognitively in my [97:11] work but then just be healthy over time [97:13] in my life what is the like blend of [97:15] training types and styles and durations [97:18] that are optimal for me to just be a [97:20] great average Joe mhm you need a handful [97:24] of [97:25] physiological skills to age super well [97:29] okay so if you want to live and live as [97:30] well as possible for a long time and it [97:32] comes down to a couple of things you [97:34] need to move well what's that mean [97:37] different definitions but you need to [97:38] move in a way that is not getting hurt [97:40] causing pain great that comes down to [97:43] movement skill there's some flexibility [97:45] in there there's some mobility and [97:46] there's also just like do you know how [97:48] to stand up do you know how to walk [97:49] right so we need to move well so [97:51] something where you're addressing I [97:53] don't need you to be the most talented [97:55] Sprinter in the world but we just can't [97:56] have glaring holes can have huge [97:59] problems in Mobility flexibility posture [98:02] range of the motion because we have to [98:03] stay out of pain so number one biggest [98:06] key to successful aging when it comes to [98:08] exercise is not missing [98:11] training we can't miss training for big [98:14] chunks in time months and years because [98:16] we're hurt we have to stay active Okay [98:19] see what I'm saying yeah so Mobility [98:21] means that we can be consistent if it [98:22] does yeah right so um there's no like [98:25] strong tie there of like hey the more [98:27] range of motion your hamstring the less [98:28] injuries you'll have I'm just talking if [98:30] you have some really bad issue where all [98:34] of a sudden you're 40 years old and [98:36] you're in so much back pain you can't [98:38] walk okay you're that's going to be a [98:40] problem so don't get hurt step number [98:43] one number two is now speed and power [98:47] and I'm saying that because if you look [98:49] at one of the most significant issues [98:52] that we face during aging it's our Falls [98:56] risk you can't fall if you look at the [98:58] data I don't know what it is off the top [98:59] of my head but if you look at the risk [99:01] of dying after a hip break in those that [99:04] are over 60 years old it's something [99:06] alarming like a 50% chance of death over [99:08] the next 15 years like it's absurd and [99:11] you could whatever the number is it [99:13] doesn't matter when you look up the real [99:14] ones you're going to be like wow it's [99:15] just as bad as as I exemplified there so [99:18] you you can't afford to do that why do [99:20] you fall when you're over 60 well [99:22] sometimes a dog just walks out in front [99:24] of you and okay great but the things [99:26] that you can control you can't lose your [99:30] balance don't like you need to train [99:33] balance okay great secondly if you lose [99:35] your balance you need to have the foot [99:37] speed and the Hand speed to move your [99:40] appendices out in front of you to stop [99:42] that fall from happening right this is a [99:44] foot speed this is a hand speed mostly [99:47] since your legs are the way that you [99:49] interface with the world most of the [99:50] time [99:51] we always start with our lower body [99:53] right we can't can't have bad knees [99:55] can't have bad ankles and we can't lose [99:56] foot speed and power let's assume that [100:00] freak accident happened you had um a [100:04] slip and you had the ability to get your [100:05] foot out in front of you and you're [100:07] falling right so you're tripping you're [100:08] falling forward and then you flung your [100:09] right foot out in front of you and you [100:11] planted it to stop yourself from falling [100:13] so you didn't smash your hip you then [100:15] need to have the Ecentric [100:17] strength to stop yourself from [100:19] collapsing on that foot so you had the [100:21] foot speed to get it out there but did [100:22] you have enough strength to actually [100:24] stop yourself from [100:25] falling physical strength uh is one of [100:28] these strongest predictors of [100:31] mortality of any metric in the entire [100:34] world the only one that is sort of close [100:37] to it is your V2 Max those things will [100:39] out predict how long you're going to [100:41] live more than almost any metric if you [100:43] look at them stacked up directly against [100:45] clinical uh traditional clinical risk [100:47] factors uh blood pressure um [100:50] cardiovascular disease markers coronary [100:52] artery disease smoking diabetes things [100:54] like that those are all bad but leg [100:57] strength and V2 Max typically will [100:59] predict survival rate more so than those [101:02] other markers there's actually a couple [101:04] of studies um that come to mind one of [101:06] them out of Jonathan Myers lab the [101:07] famous One 750,000 people in the studies [101:11] like big studies and over the course of [101:12] it I think [101:13] 174,000 people died you know these are [101:17] retrospective studies and stuff like [101:18] that right but what you're looking at is [101:21] like who stayed alive and who didn't not [101:23] like a surrogate marker not some sort of [101:25] like direct marker right and you will [101:27] definitely see what's called a hazard [101:28] ratio which is to say okay 1.0 is [101:32] neutral below one is reduced risk of [101:34] dying above one is increased risk and [101:37] you'll look at things um you you'll see [101:39] smoking and diabetes put you at a HR of [101:41] like 1.3 1.4 so 30% in increase Hazard [101:46] ratio 40% increase like that's not good [101:49] and then you start to see the things [101:50] like V to Max and you start seeing like [101:53] 4X increases 5x increases like they just [101:56] outpace smoking and Diabetes by massive [102:00] amounts it's not like uh smoking is 30% [102:03] and BO2 Max is 40% it's like smoking is [102:06] 30% and V2 Max is 300% what is V2 Max [102:10] for anybody that doesn't know your [102:11] maximum ability to bring in and utilize [102:13] oxygen um cardiovascular fitness if you [102:16] want to think about it like that when [102:18] you compare leg strength in those same [102:20] studies [102:22] depending on the studies it's comparable [102:24] if not higher of a predictor than the [102:27] VO2 max can I just think about that when [102:29] I get older because a lot of people you [102:31] know I'm 30 years old great question you [102:34] can you're welcome to but here's what [102:36] happens we know that VO2 max will drop [102:40] something like 1% per year after the age [102:44] of around 40 to [102:47] 45ish right now you can you can amarate [102:50] or attenuate a lot of that Sor it will [102:52] drop automatically yeah with aging okay [102:55] for sure regardless of what I I mean [102:57] obviously my work will go against it yes [102:59] but if if left alone it kind of drops [103:02] itself not even if left alone um we [103:04] actually did a study years ago in [103:06] Stockholm Sweden where we took we ran [103:08] VO2 max tests on cross country skiers [103:12] and these people were world champions in [103:14] the 1940s and 50s and they were still [103:17] competing in [103:18] 2010 so they're on year 50 55 60 of [103:22] continuous training and competing is [103:24] really really cool to get these people [103:26] in there a little like again you're your [103:28] studs in the 1950s and you're they [103:30] haven't stopped [103:32] competing and we compared them to age [103:34] matched um individuals in in back here [103:37] in in the States now all these people [103:38] were over 80 some of them were up to 92 [103:41] years old and we ran their V2 Max test [103:43] and there a bunch of fun stuff we' did [103:44] there but when you look at the V2 Max um [103:47] our group average was something like 35 [103:50] 38 milliliters per kilogram per minute [103:53] those people we didn't have their data [103:55] from the 1940s but if you're going to [103:57] win a world championship in cross [103:59] country skiing you're probably going to [104:00] be in the 80s or 90s your V to Max so [104:03] they were way up there in the 80s or 90s [104:06] presumably when they were in their 20s [104:07] and 30s we're down to the [104:10] mid-30s you know 50 years later but [104:14] people their age that don't [104:16] train typically on average V2 Max is [104:18] about [104:19] 20 so it is way higher with training the [104:24] slope in terms of the decrease can [104:27] really be blunted but it will still go [104:29] down you'll never see an [104:31] 80-year-old who can outrun a 30-year old [104:33] if they're equivalently like trained and [104:35] talented right so it goes down the same [104:37] thing will happen with muscle strength [104:39] and muscle size how is this linked to [104:41] mortality though what is it about my V2 [104:43] Max that ends up you know putting me in [104:45] a grave yeah so here's what happens when [104:48] men cross below 18 milliliters per [104:51] kilogram per minute for women it's about [104:53] 15 to 16 it's what we call the line of [104:56] Independence and what that means is [104:58] basic tasks of everyday living represent [105:02] so much oxygen utilization that you [105:04] can't do anything as an example if your [105:06] V2 Max is 15 things like getting dressed [105:09] in the morning are about 12 okay uh [105:13] getting up from the toilet 12 or 13 [105:16] walking 14 15 you imagine doing a [105:20] workout where you're at literally at [105:22] your maximum heart rate just walking up [105:24] your stairs you shut down right and so [105:27] what happens is it's multifaceted number [105:29] one cardiovascular your heart is just no [105:32] longer fit right the amount of blood [105:33] pressure and the amount of stress your [105:35] heart is under all day just surviving um [105:38] is is enormous so what do you think [105:40] happens to your HRV what do you think [105:42] happens to your sleep what do you think [105:43] happens to your glob it's a very [105:44] stressed physiology it gets worse than [105:47] that though you tend to stop doing [105:48] things so you you socially light you [105:51] stop being around people you stop having [105:53] purpose and drive because you can't do [105:54] anything mental health can decline [105:57] because you you don't feel like you're [105:58] worth anything so selfworth goes really [106:00] low because you can't do anything by [106:01] yourself you can't even make your own [106:03] breakfast you can't and so you start to [106:05] just re and so this thing just catapults [106:07] so it is a it is a again multifaceted [106:10] problem you can talk about just the [106:12] ability to you can't bring any utiliz [106:14] oxgen you can't feel your brain you [106:17] start to deteriorate but then you can go [106:18] all the way to the other the Spectrum [106:21] that I just said of like social [106:22] isolation because you can't walk you [106:23] can't be in the world you can't get out [106:25] in the sunlight like you you can't [106:27] physical activity starts to plummet once [106:29] leg strength leg strength specifically [106:31] will tell you how long you'll be [106:32] physically active once your legs get [106:35] weak you stop being Physically Active [106:37] because everything gets really really [106:39] down hard so you're like I'm not even [106:41] going to go for a walk why because I'm [106:42] going to be exhausted because my legs [106:44] are going to be shaking because my legs [106:46] are so weak so you tend to stop you tend [106:48] to sit you tend to not want to move and [106:50] then all those other problems exist and [106:52] now what we what we call this is atrophy [106:54] leads to atrophy so atrophy is a loss of [106:56] muscle but now because we're weaker we [106:58] want to do less things which makes it [106:59] worse and worse and we just spiral down [107:01] so not ever getting into that cycle is [107:03] critically important so why can't you [107:06] wait until you're old first of all [107:09] trainability is still really high we've [107:12] done training studies on people 80 years [107:14] old you can grow muscle and strength at [107:15] 80 no question in fact almost as well as [107:18] you can when you're in your 20s [107:21] but if you're starting at a V2 Max of [107:25] 35 when you're 40 years [107:27] old how long until you cross below 20 [107:31] well 1% per year you can run the math [107:33] there pretty quickly you're going to [107:35] cross that line of independence by 60 65 [107:38] and now I guess you can start working [107:40] out but right really really challenging [107:45] alternatively you drive it as high as [107:47] possible now so when you see that [107:48] decline over time your buffer is much [107:51] higher last point I'll make I'm sure you [107:54] got a 100 questions there if you run [107:56] that Gamble and you get to 50 and you [108:00] have any little thing go wrong you got [108:02] to have a hip replacement you got to [108:04] have something going on and now you're [108:05] bedridden for six [108:07] weeks boom you just fall off the cliff [108:10] um you get really busy at work you got [108:12] to take care of your mom who now need [108:14] all these things that happen in real [108:15] life and you can't work out as much [108:17] great so the the way that we say this [108:20] like one of the uh the golfers I work [108:22] with Donn ROM we were talking about this [108:24] a couple weeks ago as well I bring it up [108:26] and he was like yo look one of the [108:27] strategies is we always control the [108:30] things we can control so there are parts [108:32] of the golf game that you can't control [108:34] the weather and what your opponents are [108:36] doing and so he always makes sure he [108:38] gets really good at the things he can [108:39] physically control I would say the exact [108:41] same thing right here if you have the [108:44] time right now and there's never a good [108:45] time but you can control it you you can [108:48] work out you have the ability then you [108:50] want to put that as high as possible [108:52] because when things then come out of [108:53] your control and you get hurt or work [108:57] or all the gyms in the world shut down [108:59] like you know all these things that can [109:02] happen then then you've got some buffer [109:04] but if you got no buffer you're running [109:07] a pretty high risk and you're running a [109:08] risk of losing your health which means [109:10] you're not going to be able to do [109:11] anything reminds me of a conversation I [109:12] had at Christmas with a dear relative of [109:14] mine who to scen set of Christmas we've [109:17] got three little kids below the age of [109:19] six running around which my brother's [109:20] kids um we've got all the generations [109:23] there and then we've got the oldest [109:24] generation and a member of that [109:26] generation isn't able to move for many [109:30] of the reasons you've described anymore [109:31] there's not an injury there but just [109:32] going up the stairs even will make them [109:34] out of breath and we sat down as a as a [109:37] family at Christmas trying to figure out [109:38] whether this was reversible or not and [109:40] oh yeah and we all concluded you know [109:42] again being Optimist and trying and [109:43] loving this person very much that in [109:45] fact it was a part of a downward spiral [109:48] and this individual had kind of accepted [109:50] that it was their fate they said like [109:52] they had blamed on something that was [109:53] unchangeable and I was there on YouTube [109:55] trying to find videos to prove that you [109:57] know if you start I'll get you an [109:58] exercise bike and if you start moving it [110:00] can it can [110:01] change there's extensive evidence to [110:03] show you're right okay good tons um [110:07] again you can look at our any of our [110:09] work or any other groups of scientists [110:11] that have done training studies in [110:13] untrained 70 year olds uh men women 80 [110:17] year olds plus there's the reason I'm [110:19] saying 80s because of a study that came [110:20] out last I think it was last year the [110:22] year before on that strength training in [110:25] 80 plus year olds that are not currently [110:27] active huge improvements in strength [110:30] muscle growth like you're I can't [110:32] remember the exact one but you're I [110:33] think it was like over 15% increase in [110:35] muscle Sid like numbers that that matter [110:37] so yeah you absolutely you could pick [110:39] your study you would have dozens to pick [110:41] from that would show work now can you [110:43] get that person did do it that's the [110:45] hard part that's the ultimate hard part [110:47] A lot of it starting starts with it even [110:49] believing it it's possible which most [110:50] people don't believe it's possible they [110:52] think once you get to 60 it's kind of an [110:53] inevitability and there's nothing I can [110:55] do to change it yeah absolutely [110:57] fundamentally not true in fact if you [111:00] look at the papers that have been done [111:02] on the rate of [111:04] decrease I don't remember the exact [111:06] numbers right now um but it's stunning [111:10] what percentage of physiological [111:12] decrements are stopped [111:15] entirely um like specifically with V2 [111:17] Max your V2 Max will remain high highly [111:20] stable the the kind of number we always [111:21] play with is 50 at 50 which is at 50 [111:24] years old I want your V to Max to be at [111:26] least [111:27] 50 if you train consistently you'll see [111:30] tons of people who I remember I said [111:31] earlier it tends to start dropping [111:33] around 45 to 50 you'll see people who do [111:35] not drop into their 60s from their 20s [111:37] if they consistently train and that that [111:39] is a very real phenomenon so you have a [111:41] huge control over it the earlier start [111:44] the better but if you've already missed [111:47] that window it's no problem whatsoever [111:50] your ability to change like really never [111:52] stops in response to exercise plasticity [111:55] in tissue is extraordinarily high and it [111:57] responds very well the training and and [111:59] there's just no reason to think you [112:00] can't make huge progress at any age what [112:02] kind of training for v2 Max I understand [112:05] leg strength I figure I can kind of [112:06] figure out what I need to do there but [112:07] to improve my V2 Max what do I need to [112:09] be doing yeah think of a couple of [112:10] things you need to challenge your heart [112:13] to pump consistently over time what that [112:15] means is if you want to think about that [112:16] as lower intensity more continuous work [112:19] that's great the mode running swimming [112:23] cycling pushing a sled doing a circuit [112:26] joining a group activity class those [112:28] things don't matter that much in terms [112:29] of they all work great so something that [112:32] continue makes your heart rate elevated [112:34] for let's just call it 20 minutes [112:36] minimum somewhere between 20 and 60 [112:38] minutes so if all you can do is 20 let's [112:40] start at 20 no problem um what zone [112:43] should you be in I don't care what heart [112:45] rate I don't care elevated great I'll [112:49] take that as a win win that's all I need [112:51] then we need to do something that [112:52] requires your heart rate to get closer [112:54] to Max what heart rate what's I don't it [112:58] doesn't matter go up high I would Bank [113:01] on those two things something that is a [113:02] lower intensity longer duration and then [113:05] something that is a higher intensity [113:06] shorter duration if you want to do [113:08] something like 30 seconds as hard as you [113:10] can and 30 seconds of rest for four to [113:13] six rounds great no problem there right [113:16] if you want to do something that's a [113:17] little bit different if you want to not [113:19] even worry about that and again go to a [113:22] group activity class go to a spin class [113:25] go to a kettle bell circuit class great [113:27] you want to go to cardio kickboxing all [113:29] that's gonna fine great that alone will [113:32] check the boxes off for a lot of people [113:33] so when you think about this uh people [113:36] get like as an exercise scientist people [113:38] get way too caught up in like the [113:39] specific protocol how many reps exactly [113:43] when you ask a question like how do I [113:44] improve my VO2 [113:46] max specificity always matters towards [113:49] the end but at the highest level it's [113:51] like yo just get your heart rate [113:53] up there's a there's a principle in [113:55] science we call said Sid specific [113:58] adaptation to imposed demand that is to [114:02] say if your physiology is challenged it [114:05] will adapt that's all it has to be if [114:09] you want your heart to improve just [114:11] challenge it that's as complicated as we [114:13] have to be you do that consistently [114:16] ideally you overload a little bit over [114:18] time it will adapt your V toax will [114:21] improve and does that also count for [114:23] muscles because I've been really Keen to [114:25] ask you I go to the gym every day and I [114:27] think I'm not growing my muscles very [114:30] well because I'm basically doing the [114:31] same thing yeah I'm like I know that I [114:34] should be doing something differently [114:35] here we can do better than that what are [114:38] the fundamental things I need to be [114:39] thinking about I'm going to go to the [114:39] gym tomorrow morning now but what do I [114:41] what do I need to be thinking about what [114:43] you've kind of described is playing a [114:44] game of [114:45] variation against [114:47] specificity okay like everything Pro and [114:49] cons here it's not much better if you [114:51] were to go hypers specific you did the [114:53] exact same workout every single time you [114:56] would drive a lot of adaptation because [114:59] you're seeing exactly what you're going [115:00] after at the same time though you've [115:02] increased our chance of overuse [115:04] injury problems because we're we're [115:07] putting all of our load and stress in [115:08] the same movement patterns the same [115:09] joints Etc if you go the other direction [115:12] which is like I literally just make up [115:14] my workouts every single time right [115:16] chance of overuse of a specific movement [115:18] pattern goes down [115:20] but progress also goes down because [115:22] there's not enough stimulus in the same [115:24] pattern so we need consistency we need [115:26] to drive a Groove and get better at [115:29] something but we don't want to be there [115:30] so how do we play the game a little bit [115:32] well we want to have what's called [115:34] variation we want to have for you some [115:37] sort of progressive overload how do we [115:40] achieve that we can go up and load or [115:43] wait okay we can go up in reps per set [115:46] we can go up in sets we can go up in [115:49] number of exercises we can go up on [115:51] what's called frequency so how many days [115:53] per week we could do a combination we [115:55] could reduce your rest intervals how [115:57] much time you resting between reps any [115:58] combinations right but we have to have [116:00] some strategy we can't do it all and [116:02] what we want to think about is 10% which [116:04] is no more than a 10% increase week to [116:07] week okay that'll be enough to where we [116:10] can progressively overload you but also [116:11] not really uh make our injury RIS too [116:15] high so we would want a a fairly [116:17] consistent plan for maybe 6 to 8 weeks [116:20] or so that we can watch and monitor and [116:22] going get great what I would recommend [116:24] you doing is having say 50 workouts all [116:29] planned out and you're going to get to [116:31] the end of 50 whenever you get to the [116:33] end of 50 we're not doing like you [116:36] workout legs Monday you do upper body [116:38] Wednesday no no here's your workout and [116:40] this is the order you're going to do [116:41] them in and here's the 50 you're going [116:43] to complete and we're going to write a [116:43] new program when you're done with 50 but [116:45] if you can get EX workout one done today [116:48] and tomorrow you can get workout number [116:50] two done great and then it's 3 days [116:52] before you get to number three fine [116:53] number four so instead of thinking about [116:54] this on like a 7day micro cycle is what [116:57] we called it no no no we just have this [116:59] much work to get done ideally we want to [117:01] get this 50 done in the next 100 days [117:05] okay great whatever you're going to go [117:07] three four days in a row because you're [117:08] like hey actually I got a trip going on [117:10] I'm not going be able to train those two [117:11] days so I'm going to train four days in [117:12] a row well that's not ideal but it's [117:14] better than skipping 3 days okay great [117:17] then you're going to come back and go [117:18] hey I'm actually home for 10 days I got [117:19] to stretch I'm going to go three days a [117:21] day off oh okay great but that's what we [117:23] would do as a system somewhere like that [117:25] where we you know what the end goal is [117:27] but that allows us to then construct [117:28] those 50 days with intentional overload [117:32] as you know whoop are a sponsor of this [117:33] podcast and I'm an investor in the [117:35] company and last month I had the chance [117:36] to sit down with Kristen Holmes she's [117:38] the VP of performance at whoop and I [117:40] learned so much from our conversation [117:42] about circadian rhythms and things like [117:43] sleep studies show that for every 45 [117:46] minutes of sleep debt that you acrew [117:48] that your decision-making ability will [117:49] drop by up to 10% and when you're [117:52] chronically underslept you'll only be a [117:54] fraction of the person the fraction of [117:56] the boss partner friend manager that you [117:59] can be that's why I'm obsessed with [118:01] whoop which not just tracks but coaches [118:03] you on how to get better at sleep so you [118:05] can bring your best to everything that [118:07] you choose to do if you're not convinced [118:10] you can try whoop for 30 days completely [118:12] risk-free with zero commitment just by [118:15] going to join. whoop.com [118:20] CEO that's join. whoop.com [118:23] CEO and let me know how you get on if [118:25] you don't like it there's no commitment [118:27] join. woop.com [118:30] CEO I had a big debate this Christmas [118:32] with my girlfriend about creatine so [118:35] we're in Cape Town in South Africa and I [118:37] went and bought creatine and I put it on [118:38] the table and I was like I'm going to [118:39] start taking creatine right that's so me [118:41] not really knowing what it is what it's [118:42] for that's right and she picked it up [118:45] and then looked at the label and gave it [118:47] back to me and she said crea's not for [118:49] work women oh and she she felt and I [118:52] think a lot of people feel this this is [118:53] why I wanted to ask you it is she thinks [118:55] that she thought creatine was for [118:58] bodybuilders and I Googled it and [119:00] Googled it and showed her the Google [119:01] thing and she was oh amazing and she [119:03] started taking creatine but I imagine [119:04] there's a lot of people out there that [119:05] think creatine is for people that want [119:07] to just get stacked great question um [119:10] sometimes you you get deep in your own [119:11] world and you forget you know what the [119:13] people are really think out of that the [119:14] world so there's a website and company [119:16] called [119:17] examine.com I have no affiliation with [119:20] them but is it is an unbiased place you [119:23] can go to and you can ask that question [119:24] for any supplement you can ask about [119:27] or you can ask about Arginine or [119:30] tongat Ali or whatever you want you can [119:32] also ask it by the adaptation so what [119:35] are the best supplements for fat loss [119:36] for brain function for cardiovascular [119:38] health and it'll give you answers based [119:40] on there so it's a really phenomenal [119:42] site so when you ask does it [119:45] work well work for what and work how [119:48] much [119:50] that's the two questions right work for [119:51] what so in the case of creatine it [119:53] improves say muscle strength probably [119:55] why she had that muscle size okay what's [119:58] the weight of the evidence lots of [119:59] studies hundreds and hundreds of studies [120:02] men women young old children all kinds [120:04] of stuff right of astronauts space [120:07] flight um bed rest tons and tons of [120:10] research okay check that box What's the [120:12] magnitude of effect you're probably [120:14] looking at somewhere between a three to [120:17] 12% okay [120:19] that's a pretty good magnitude of effect [120:22] um for something that has an insanely [120:24] good risk profile meaning like you can't [120:27] cause imbalances with it it's not a [120:29] hormone um it's not a mineral so it's [120:31] not causing oxidative stress anywhere [120:33] it's like really really robust in there [120:36] and so when you look at it you go okay [120:39] great pretty easy Choice here [120:42] um I'm not it's not like the hormone [120:44] stuff like I said where like you're [120:45] turning on something it's a fuel source [120:47] so in fact remember earlier when I said [120:50] metabolism you're either using [120:51] carbohydrates or fat as a fuel actually [120:54] creatine is the third one it's a faster [120:56] one so the sto geometry is one to one so [120:58] you can break down one molecule of [121:00] phosphor gives you one molecule [121:02] of ATP it's the fastest one but it gives [121:06] you the lowest energetic output so it's [121:08] a fuel and because of this there is [121:11] extensive research on Performance Based [121:14] things this is where it started in fact [121:16] I remember as a kid when the entire [121:19] Valco and steroid thing hit baseball in [121:22] the early [121:23] 2000s creatine was like on that list and [121:26] that's where this entire Association [121:28] came because Mark Maguire and Barry [121:29] Bonds were using all of of course [121:31] allegedly whatever performance enhancing [121:33] drugs they were not using and they were [121:35] also using things like creatine and so [121:37] that just kind of got lumped in as like [121:39] oh it's a steroid it's like a because it [121:42] came from that world and most of the [121:44] evidence and most of the research was on [121:46] that fortunately the last 20 years [121:49] honestly people have sort of left that [121:51] with because we know the answer [121:53] there more interesting stuff is coming [121:55] in things like bone health now my friend [121:58] Darren kando just finished a really [122:00] great study two-year study on post mopal [122:03] women at 20 grams a day typical dosage [122:06] for is five grams so your typical [122:08] bodybuilder at the gym is using five [122:10] grams a day he put this in post [122:11] menopausal women 4X the dose and did it [122:13] for two years no adverse effects no [122:17] kidney issues no problems [122:19] uh improved some of the bone markers I [122:22] think in the actual like the femur area [122:24] I remember exactly it didn't improve [122:26] others it's not a miracle it's not a [122:28] Panacea but it was like hey didn't do [122:30] anything bad potential to help bone M [122:32] density and a in a a population that [122:34] really needs it from just a simple fuel [122:38] it's kind of rather than thinking about [122:40] it like a mineral or a vitamin or [122:42] hormone think it more of like protein [122:44] powder like it's just it's a it's a [122:46] nutrient that you get that that fuels it [122:49] in addition there's been at least two [122:51] trials that I can think of at the top of [122:52] my head that have shown that it may [122:53] enhance things like [122:54] mood uh there's a ton of research on [122:58] traumatic brain injury long-term [123:00] physical brain health um because it is [123:02] such a fast fuel source it's actually a [123:04] preferred fuel source in your [123:06] brain the your asro sites which are kind [123:08] of like the the central nervous system [123:10] cells thrive on Creatine so they [123:13] absolutely love it so it is it is U um [123:15] neurological as well so it'll help the [123:17] neurological system nervous system um as [123:19] brain and tons and tons of stuff going [123:20] is an antioxidant anti has some like [123:23] mild antioxidant properties and a bunch [123:25] of other stuff so um while I understand [123:28] a lot of people still here and think [123:29] about as like the muscle thing that's [123:30] because that's where it's came from and [123:32] the dominant research but really I would [123:34] encourage people to look at um more of [123:37] the last 20 years what people that are [123:39] doing creating research the topics [123:42] they're actually studying and it's not [123:44] muscle growth in young healthy [123:46] guys there's two most replayed moments [123:48] these most replayed moments are [123:49] basically from the podcast and [123:50] interviews you've already done the thing [123:52] that people replayed the most and I I I [123:56] was looking at what those moments were [123:57] because I find it quite interesting and [123:59] I thought I'd just let you know what [124:00] they are the first one was um people [124:03] overrating burning fat in Anor robic [124:06] exercise as a method of fat loss and [124:08] this is really what I want to talk about [124:09] is I've definitely grown up my whole [124:11] life thinking that the way that you burn [124:12] fat is by running h i mean this is what [124:17] most people think right they think you [124:18] want to burn fat around here the belly [124:19] fat the best way to do is go for a run [124:22] and a lot of people have very little [124:23] luck with that and end up beating [124:25] themselves up so to close off on this [124:27] conversation I'd like to hear your take [124:29] on [124:30] that you need to think about fat [124:35] loss in a broader approach than most [124:38] people give it to which is to say when [124:40] you say fat loss let's get specific what [124:43] we're meaning is we're losing fat and [124:45] ideally we're preserving [124:47] muscle that's what that's what we [124:49] typically want okay we're also talking [124:52] about losing fat so that it stays off as [124:56] long as possible those are baked into to [124:59] that phrase but oftentimes forgotten so [125:02] the advice I'm going to give you is with [125:03] those two assumptions in mind you're [125:05] trying to keep as much lean Master as [125:07] you can and you're trying to make this a [125:08] successful journey and not something you [125:10] have to repeat again Time and Time [125:13] totally right yo-yo dieting in fact one [125:14] of the [125:15] more I probably the highest [125:19] most cited paper I've ever published was [125:21] on yo-yo dieting like a review article [125:23] on that so you you can go read that [125:25] people love that paper I was just a [125:28] co-author um Jackson wrote that paper so [125:31] credit goes to Jackson for that um but [125:34] making sure you're paying attention to [125:36] say those parameters in mind how do I [125:39] lose weight you can look across meta [125:41] analyses and review articles and you [125:44] will see the number one predictor of [125:46] long-term successful weight loss and by [125:49] again weight less I mean fat loss is [125:51] always [125:52] adherence it's adherence to your workout [125:54] program and it's adherence to your [125:56] nutrition program so step number one [125:59] before we worry about any change in diet [126:03] we s we start arguing about which method [126:05] of exercise is best before we start [126:07] really going way down the line to things [126:09] like genetic testing like you're really [126:12] wasting your time here and a lot of that [126:14] stuff especially if you're not paying [126:16] attention to what's going to make you [126:18] adhere [126:19] the longest amount of time in fact if [126:22] you just stopped right there that's [126:23] enough for most people can you put [126:25] yourself in a position where you're able [126:28] to feel abundant with your nutrition [126:30] approach and notice I'm I'm trying not [126:32] to say diet here right should be a [126:34] nutritional approach you have a balance [126:36] between living life and flexibility but [126:37] then also figuring out what triggers you [126:39] and maybe you don't have a trigger maybe [126:41] you can be more flexible maybe you need [126:42] more stringent like all the things that [126:44] go into it you got to figure out a [126:45] system so you're not people will not be [126:48] on a diet very long collectively right [126:50] on average diets don't work quote [126:53] unquote for those exact reasons right [126:55] you got to get to a caloric deficit [126:56] somehow okay but you got to do that in a [126:58] way where you still are happy and [127:00] sustainable totally right and you still [127:02] feel energy and you're you're there and [127:05] that it's working for you right and [127:07] that's different for every physiology [127:08] okay great and you got to me exercise [127:10] system the same thing right if you hate [127:12] running there's no reason you don't have [127:14] to run a step to lose a ton of weight if [127:17] you love running [127:19] you should run if you hate lifting [127:20] weight fine I can work with any [127:22] parameter you give me if all we're [127:24] concerned about is preserving lean [127:25] muscle mass and losing fat over the long [127:26] term that's really what we have to to [127:29] consider the most okay now within that [127:31] does that mean every training and [127:33] nutrition program is the same no no no [127:34] not at all there are fundamental [127:37] differences here's the problem to think [127:39] about if I said hey you're going to do [127:42] the same training program the rest of [127:44] your life you'd probably be like [127:47] well [127:49] but if I told you that with [127:50] nutrition people are like well yeah of [127:52] course like there's you know magic diets [127:55] that do like no keto great meditranian [127:58] great high carb great great great you [128:00] can do them all they can all work for [128:02] you some people taking on gluten help [128:05] some people great great great sure all [128:07] of it is possible right we come from [128:09] very different backgrounds if you look [128:12] at any of the research for example like [128:14] a really interesting point on genetic [128:17] testing [128:19] if you're not taking account genetic [128:21] background on that genetic testing for [128:23] things like nutrition Precision [128:25] Nutrition is entirely worthless because [128:28] we see classic markers that are [128:30] associated with say more effective um [128:33] carbohydrate utilization or fat [128:35] utilization or or body composition and [128:38] they might predict a decent percentage [128:40] of variance in European conasi you apply [128:43] those exact same things to West African [128:46] or east African and those variants go to [128:48] zero [128:49] people forget that part when they start [128:51] talking genetic testing they have not [128:53] been validated across all ethnic [128:55] backgrounds and the ones that have have [128:56] shown they range from like 40% variance [128:59] to [129:00] zero so like really like you're way way [129:04] way ahead of the cart here paying [129:05] attention to things that just do not [129:07] matter we got to get you on a system [129:09] that works okay great for some people [129:12] that might be more nutritionally based [129:15] all right you can lose and preserve [129:17] muscle mass really well by just going [129:19] decently high on protein and then [129:21] regulating your calories the example I [129:22] gave you earlier you want to go more [129:25] carbs less fat great you want to the [129:26] opposite like we can play those levers [129:28] no problem all right what's your problem [129:31] though oh I struggle with um car [129:33] Cravings okay great oh I struggle with [129:35] hunger pangs okay great I struggle with [129:37] okay well then we're going to make those [129:39] decisions based on more this more La [129:41] based on like where is your pain Point [129:43] what's your problem I struggle with the [129:44] okay great I have to now we're [129:47] personalizing now we're individual izing [129:48] it based on things that are going to [129:49] matter orders of magnitude more than [129:52] other things that I've just talked about [129:54] right that stuff will trumpet exercise [129:56] the same thing maybe you you hate [129:58] exercise okay great maybe we can get you [130:00] to walk a few times a day and we'll get [130:02] most of our fat loss dur nutrition maybe [130:04] the opposite you love training but po [130:06] man you just struggle to eat whatever or [130:09] not eat something all right great maybe [130:11] we'll play the game more with you know [130:12] willpower will push the pace on our [130:14] exercise high intensity fine low [130:17] intensity fine weight great cardiio [130:19] great surfing great like don't zone six [130:23] to I don't care all of it can be done [130:26] okay some of the foundational things [130:28] that tend to be [130:29] consistent for those two things on most [130:32] people is you need to make sure protein [130:35] is [130:35] adequate hard to maintain muscle mass [130:38] with lower protein especially if we're [130:40] going hypochloric so keep protein High [130:44] you want to do something revolving [130:46] strength training at least once week for [130:49] the same exact reasons something that [130:51] makes you burn a lot of [130:52] calories long duration high intensity [130:55] either way that's all you really have to [130:57] do if you can do that stuff [130:59] consistently over time you're going to [131:00] get there you're going to be just fine [131:02] um where we see problems are people that [131:05] put themselves in a positions of [131:07] scarcity what you mean by scarcity for [131:09] anyone that doesn't know that depriving [131:11] themselves of the pr you feel like you [131:13] never get to do the thing you want to do [131:15] psych this is a psychological thing [131:17] right totally which causes the effect [131:19] which causes the the problem of [131:22] consistency inherence over time right so [131:24] making sure you do that I personally [131:26] have some go-to standards I like to do [131:29] I'll happily share that with you um I [131:31] tend to like to have a decent balance [131:33] between kind of our Anor robic strength [131:36] training high heart rate stuff and our U [131:39] more steady state longer duration stuff [131:41] so if someone's going to be able to work [131:42] out three times per week I'm probably [131:44] doing one thing where we're going long [131:46] duration call it a hike call it a SW [131:48] swim call it a run whatever we can do [131:50] and then the other two days I'm probably [131:51] doing combination of lifting and then [131:53] probably finishing with some high heart [131:55] rate thing right so we'll do like a [131:58] little bit of strength and hypertrophy [131:59] muscle growth work and then we'll do a [132:02] circuit or an air assault bike or some [132:04] Sprints or like what can we get you into [132:06] it's like really really hard if I can [132:08] get you in an environment where you're [132:09] working out with some other human I love [132:12] that is there any reason why you do the [132:14] strength first and then absolutely [132:16] that's a great question if you do [132:18] strength training before endurance work [132:22] your strength training will not [132:23] compromise your endurance in fact [132:25] sometimes it exacerbates it if you do [132:28] your endurance first you're going to be [132:31] more fatigued and you're going to lose [132:33] strength and so you'll have worse [132:34] performance in your strength training [132:36] what's the most important thing we [132:38] haven't spoken about you know if there [132:40] was one more thing you could add of all [132:41] the things you know that would allow [132:44] Jennifer who's a 34y old single mother [132:47] or Dave who's a black cab driver in [132:50] London the average person I think it is [132:54] exciting what's coming in the world of [132:57] human [132:59] health and I think it's helpful for [133:01] people to know that stuff because a lot [133:03] of the challenges we're facing going to [133:05] get worse we have things that [133:08] are going to be possible pretty soon at [133:12] kind of the stuff I'm talking about this [133:14] idea of precision exercise Precision [133:17] Nutrition [133:19] it's not really available to many people [133:21] too expensive Etc we're going to cross [133:24] those barriers pretty [133:26] soon we are working on a project right [133:28] now called the human digital twin so [133:30] this is a combination of you know a [133:32] couple of my companies so the Sleep [133:34] company absolute rest um our blood work [133:36] company Vitality blueprint Springbok um [133:39] there's another company called axio [133:41] force that actually has four sensors in [133:44] your shoe and we can see early changes [133:47] potentially in gate so how you're [133:50] walking which could potentially and [133:53] research is needed here but potentially [133:54] be early signs of Parkinson's [133:56] development neurological disorders so [133:58] we'll see this in Gate before we'll see [133:59] this in symptoms companies that are [134:01] involved in this entire thing we can [134:04] take all those data we're actually doing [134:05] this right now uh put them together and [134:08] make what's called a digital twin this [134:11] allows us to make your physiology and so [134:14] from our perspective of you know [134:15] Vitality we've got all your blood work [134:16] and molecular biomark [134:18] from absolute rest we've got your sleep [134:20] we've got your movement patterns we can [134:21] actually work with another company to [134:22] watch you physically move and do other [134:24] stuff we can take your physiology and [134:26] upload it then from there we can run [134:28] endless simulations of combinations of [134:30] nutrition and training and [134:32] supplementation medicine movement [134:35] daytime patterns sunlight water all [134:39] those things and figure out really [134:41] quickly how you're going to respond the [134:42] best for whatever outcome we want it's [134:45] not ready at all right now but we're [134:47] actually again running it right now [134:49] we'll have our first cohort done [134:51] probably in the next week or [134:53] so we really really soon I don't know [134:56] how well the model is going to be the [134:57] first time through it I don't know if [134:59] our group's going to be the best at it [135:00] it doesn't matter but this is clearly [135:03] going to be something the world is [135:04] capable of uh as we get better at Being [135:07] Human [135:08] sensors and we can bring those data in [135:11] we're going to be able to deploy things [135:12] like this and say hey yo this is most [135:15] likely to work for you the digital twin [135:17] is already being used for like the heart [135:20] it's in place we have the digital twin [135:21] of the the kidneys is is as well the [135:24] lungs are coming soon the heart is [135:25] coming pretty soon there's lots of [135:26] groups I'm I'm not involved in any of [135:27] those projects but that's that's coming [135:29] on board so the ability to not have to [135:31] guess anymore and most importantly try I [135:35] tried this for six weeks it didn't work [135:36] I tried this for n that's going to go [135:38] away really [135:39] fast great you still have to go do all [135:42] the work the technology won't work out [135:45] for [135:46] you well [135:49] we have some stuff that'll do that [135:51] too um what's the cost though like when [135:54] you were saying all of that I go you [135:55] know what I mean we spent the [135:58] entire length of human history with one [136:01] maybe arguably two singular [136:03] goals one of them at the core was stress [136:07] reduction that was what we were after [136:09] right you create communities so you're [136:11] safer you create homes so you're [136:13] environmental and you create agriculture [136:16] so we food and we all want to reduce the [136:18] stress thing right didn't called that [136:19] but that's what it was and then we got [136:21] to the year 2000 or so we realized oh [136:25] maybe that was the wrong target I [136:28] saw on your bookshelf at home there's a [136:30] book called The Comfort crisis oh yeah [136:33] and that just flash in front of me as [136:34] you were saying that yeah shout out [136:36] Michael it's a great book [136:39] um when we have astronauts come back [136:41] from the International Space Station um [136:43] getting people to live on [136:45] Mars it's a bit of a rocket problem [136:48] but it's a bigger physiology [136:50] problem and the this HDT project ran is [136:54] part of the people we're working with is [136:56] Cody burkart runs human works at [136:59] Nasa figuring out that line of going hey [137:03] you don't want to release [137:05] stress if you do like what happens when [137:08] we send people up to space because [137:10] there's no gravity your physiology tanks [137:13] really quickly right uh they come back [137:16] often times astronauts come back and [137:17] they like they can't physically walk for [137:18] a few days because in that case that [137:21] aspect now other aspects of stress are [137:23] way up but we've lost some of the core [137:25] tenants that it means to be a human and [137:27] we are not ready for that we are not [137:30] ready at all to be able to be told oh [137:32] yeah run this scan and here's the exact [137:34] culmination of life you need to run not [137:37] even counting the ethics behind all that [137:40] like the ethics of genetic testing alone [137:42] are really really interesting to say the [137:46] least [137:49] the ethics of doing something like [137:53] that we have not thought through this [137:55] stuff right collectively [137:59] we there is more in our world than our [138:01] human experience than just straight [138:03] answers right this is one of the [138:05] beauties of this ride we get to [138:10] take I don't know if we have good [138:12] answers I think we've clearly [138:14] shown we're not very good at asking [138:16] those questions before [138:18] never because the incentives in the [138:20] short term is so tempting we're seeing [138:23] this with AI at the moment it's just so [138:25] tempting yeah and then we we figure we [138:27] get the results back in 20 years and by [138:30] then it's just too late well I mean look [138:32] at the current health position that [138:34] we're in right we went after that entire [138:37] idea of minimizing as many stressors as [138:39] we possibly [138:41] could and uh oh we it worked yeah oops [138:46] now we have to go back and do this weird [138:48] thing when we re re-engineer stress back [138:50] into our lives you have to be [138:53] very [138:54] careful and [138:57] judicious when you pull things out of a [138:59] natural state I'm being very choosy with [139:02] my words there if you're not directing [139:05] stress you're letting something else [139:07] direct that that stress is still coming [139:08] one way or the other which means [139:10] adaptation is coming so you can be [139:13] intentional and point that ship in One [139:15] Direction or you can cover your eyes and [139:17] think it's not happening at all and [139:19] realize you're getting pointed somewhere [139:21] else it's better to at [139:24] least have the acknowledgement this is [139:27] why the word Consciousness is in the [139:28] title of of my book it's this is part [139:32] of the process right you can be aware of [139:36] it or you can not from there you can [139:39] choose whatever you want that's entirely [139:40] up to you and all that I just want [139:43] people to realize you're making a choice [139:45] one way or the other so when you involve [139:47] technology into the picture AI is is [139:50] another really really challenging thing [139:54] in a lot of [139:56] ways but I'll reiterate we've seen this [139:59] already play out and we know the answer [140:00] is this gets worse in terms of we're not [140:04] going to make very good choices right [140:07] away how does that manifest itself in [140:09] the end I don't know nobody knows but to [140:12] date we're not particularly good at [140:15] making that decision so there's lots of [140:17] consequences there um I think that we [140:19] have there [140:21] um the last one of the last thing I'll [140:23] say on this is if if you break down okay [140:27] the way that we structure it is there's [140:28] four pieces okay in order for you to [140:30] have more success at your performance [140:32] and health you number one have to have [140:35] assessment once you have all this data [140:37] you have to go to step number two which [140:38] is then you have to qualify good bad [140:41] great worst ever best in world history [140:44] okay we're struggling on that we don't [140:46] know what healthy looks like I know what [140:49] clinically deficient rickets looks like [140:51] I know what obesity and type two [140:53] diabetes and we know disease we don't [140:56] know what good versus great means there [140:58] are no databases I can pull from there [141:00] is no metric I can look at and say what [141:03] what is a great com what's a great [141:04] vertical jump number what does somebody [141:06] need to be able to jump in their 40s to [141:08] be healthy like we don't know these [141:10] things and I don't know it by ethnicity [141:12] and I and I mentioned that before that's [141:13] a critical component because is clearly [141:16] different right there's some markers in [141:18] basic blood chemistry that are not [141:20] different in southeast Asians or that [141:22] are different in southeast Asians versus [141:24] Northern Europeans like we don't have [141:26] that fully fleshed out and we if we do [141:28] it's four disease markers we don't have [141:30] the so I don't even know what I'm [141:31] judging okay now assessment great where [141:35] are we going to get these databases of [141:36] super healthy people as the world [141:38] continues to get less healthy I'm losing [141:41] my population to pull from really really [141:43] quickly okay then the next piece is okay [141:47] great [141:48] you've told me that this marker should [141:49] be here pick your marker whatever you [141:52] want how do I get it [141:53] there and that's really where we're [141:55] struggling so the second problem is what [141:57] I call Polaris like we have no Northstar [141:59] we don't know where this thing should go [142:01] the third one is okay how do I get there [142:04] what is the intervention what is the [142:06] thing that's where I actually think [142:08] people in my field are going to not only [142:11] in maintain but increase their value [142:14] such as like personal coaches physical [142:17] therapists athletic trainers people that [142:19] are going to nurses because you might [142:21] have an AI that can come in and and run [142:23] something and say great your numbers are [142:25] here and our metrics say you should be [142:27] here and then you should go do [142:30] X I want somebody there with me I want a [142:33] human taking me through X that's going [142:35] to feel better because we don't know [142:38] there's almost no data on okay great [142:40] what is the optimal training for that [142:42] marker what is the optimal nutrition or [142:45] that is really really Limited [142:47] so we have to rely on Expert we have to [142:50] rely on people that go I know the [142:51] evidence based but then also in my [142:53] experience I'm think about this this way [142:55] if you were an NFL quarterback and you [142:57] tore your [142:58] ACL and we ran all that stuff on you you [143:01] would still come back and go oh great [143:02] there's a coach over there who's [143:04] actually run people through ACL [143:07] recoveries on 15 starting NFL [143:09] quarterbacks like what's it going to [143:12] cost you're hiring that person right cuz [143:13] like you've done it before fantastic [143:16] like the budget doesn't matter at that [143:17] point because the person's actually done [143:19] it and they will be there fantastic I [143:23] really feel like our field is going to [143:24] increase um in the value because of that [143:27] they're going to want to say okay [143:28] awesome the numbers came out on this the [143:30] AI told me this this year you've done it [143:32] before yeah done a [143:34] lot great I trust you the most I want [143:36] you by my side I want that companionship [143:39] as we lose more and more connection to [143:42] other [143:44] people it's my biased opinion and my [143:46] feel that like this is is a great place [143:47] where people want someone there um [143:50] online coaching is great that's fine and [143:51] all that but you're seeing actually [143:54] already a premium coming on like yo I [143:55] want to hire an inperson trainer can you [143:57] get me that person where like the boom [143:58] was the opposite for a while and now [144:00] it's already swinging back where people [144:01] would rather have somebody there in [144:02] person for all those reasons [144:05] so uh that is I think an incredibly [144:08] interesting [144:09] challenge but that's that's the way to [144:11] think about it that top one's going to [144:12] get better lots of [144:14] problems but what are we comparing again [144:17] and then what do we do about it that's [144:19] going be the real [144:21] trick we have a closing tradition where [144:23] the last guest leaves a question for the [144:24] next guest not knowing who they're going [144:25] to leave it for ah who on your team or [144:30] in your life can you not function [144:32] without who rarely ever gets the credit [144:35] they truly deserve oh [144:37] man I can't see any scenario how that [144:40] answer doesn't go straight to my wife [144:43] Natasha I don't want to be you know [144:47] cliche on in that one but it's not [144:49] cliche in my case it is um like she is [144:52] fundamental to so many things about my [144:54] life um the success I've had in the last [144:59] any number of years is um in large part [145:02] like because of her and I mean [145:04] tactically but I also [145:06] mean like [145:08] unfortunately uh I'm not particularly [145:11] fond [145:12] of talking to people when it comes to [145:15] like something crummy happens or [145:17] whatever I'm just like okay like I'm [145:20] honestly pretty good [145:21] about separating those things out so and [145:24] I don't like lock to tuck to people [145:25] about this stuff but when I do um that's [145:28] pretty much going to be her for the most [145:30] part and she's also very good [145:36] about sometimes because it's you know [145:39] when things that affect me affect her [145:41] it's the same thing so sometimes it's [145:42] like oh she needs me to talk to like I [145:45] don't want to talk to I don't care but [145:47] it's like okay I have to get in but [145:48] she's good about being like this is what [145:51] you need and this what you don't so yeah [145:54] I me I just there's no scenario in which [145:56] she's not the answer to that [145:58] question thank you so much you know this [146:00] is probably the longest conversation [146:02] I've ever had but for good reason [146:04] because I could have carried on talking [146:05] to you for a very very long time I find [146:07] it absolutely fascinating and [146:09] you're I've never really met anybody [146:11] like you in the sense that you're [146:14] so so innately p [146:17] passionate Mission driven and so [146:21] rigorous in the way that you present [146:23] information and you provide really [146:25] really important Nuance to everything [146:26] you're saying as you're delivering it [146:28] and I [146:30] think it's really really remarkable it's [146:33] really really really remarkable and I [146:34] don't say that lightly but I've spoken [146:36] about this subject matter before you [146:38] know I've had people on this this [146:39] podcast to speak about these but I've [146:40] never ever learned so much oh man you [146:43] know and I really really mean that um [146:45] but I've also never felt so empowered [146:47] which I think is an important point to [146:49] add because sometimes you can learn [146:50] something but it can feel disempowering [146:52] but to make me feel like I've I'm [146:54] intellectually better off in terms of [146:55] like my intellectual wealth around these [146:57] subject matters but also feel really [146:58] really empowered is a real superpower [147:01] you know and I just wish we could bottle [147:02] you up in a jar use AI to keep you alive [147:04] forever because I think you're a real [147:06] Force for good in the world so thank you [147:07] so much for giving me your time today [147:08] it's a real honor oh [147:10] man I I don't know how to accept [147:12] compliments like that so thank you so [147:14] much is all I can say it's an honor [147:16] thank you so much dry [147:19] [Music] [147:20] gpin let's talk about Zoe who you may [147:24] know because they a sponsor of this [147:25] podcast and I'm an investor in the [147:26] company you guys know health is my [147:29] number one priority Zoe's growth story [147:31] has been absolutely incredible so far [147:33] they're doing science at a scale that [147:34] I've never seen before because of their [147:36] members and recent breakthroughs in [147:38] research they can now continue to offer [147:40] the most scientifically Advanced gut [147:42] health test on the market previously the [147:46] test allowed them to analyze 30 bacteria [147:48] types in your gut but now thanks to new [147:51] science they've identified 100 bacteria [147:53] types this is a huge step forward and [147:56] there's nothing else that's available [147:58] even close to it on the market at all so [148:01] to find out more and to get started on [148:02] your Zoe Journey visit zoe.com [148:05] stepen you can use my exclusive code [148:08] ce10 for 10% off don't tell anybody [148:11] about that okay just for you [148:15] guys [148:19] [Music] [148:36] oh