Dr. Andy Galpin on Fitness, Nutrition, Sleep & Supplements for Peak Performance and Longevity

In this episode of the Found My Fitness podcast, host Dr. Rhonda Patrick is joined by Dr. Andy Galpin, a distinguished professor and director of the Human Performance Center at Parker University. Dr. Galpin is renowned for his expertise in muscle physiology and his ability to translate complex laboratory research into practical strategies for elite athletes, Olympians, and fitness enthusiasts. The conversation delves deep into optimizing nutrition, supplementation, training, and recovery for both peak athletic performance and long-term health and longevity. This episode is particularly relevant for individuals seeking to enhance their fitness, understand the science behind effective interventions, and make informed decisions about their health, whether they are competitive athletes or committed exercisers focused on well-being.

Key Insights

• Nutrition for Performance and Longevity: Dr. Galpin emphasizes that dietary strategies for peak performance and long-term health share significant overlap. Core principles like adequate high-quality protein, a variety of whole foods rich in micronutrients and fiber, and managed caloric intake apply to both. The primary divergence often lies in total caloric needs and specific fueling for high-expenditure activities, but the foundational diet looks remarkably similar.
• Fasted Training and Time-Restricted Eating (TRE): Training in a fasted state for moderate endurance exercise under 60 minutes may offer subtle mitochondrial benefits, but Dr. Galpin stresses that individual preference and the impact on performance are more critical. His research indicates that a 16/8 TRE schedule can support muscle gain even in a hypercaloric state and when training fasted, though athletes with high training volume might face challenges with adequate carbohydrate replenishment and managing fatigue.
• Macronutrient Timing: The timing of macronutrient intake, particularly carbohydrates, becomes crucial for athletes training multiple times a day or engaging in prolonged, intense sessions to optimize glycogen stores and performance. For general fitness enthusiasts training once a day with ample recovery time, total daily intake of macronutrients is generally more important than precise timing around workouts, with personal preference guiding pre-workout fueling choices.
• Evidence-Based Supplementation: Before considering ergogenic aids, Dr. Galpin advises addressing foundational micronutrient status (e.g., magnesium, omega-3s, vitamin D if deficient). Supplements with strong evidence for performance benefits include creatine (for strength, power, and cognitive benefits), caffeine (as a stimulant), beta-alanine (as a fatigue buffer for high-intensity efforts), and nitrate sources like beetroot juice or citrulline (for blood flow enhancement).
• Strategic Recovery: Effective recovery encompasses more than just supplements. Low-level physical activity (active recovery), thermal stress (such as sauna or hot baths, which also offer benefits from water immersion pressure), and compression therapies can significantly aid in reducing muscle soreness. Conversely, cold water immersion immediately after strength training may blunt muscle hypertrophy adaptations, though it can be useful for soreness or nervous system regulation at other times.
• Optimizing Sleep: Sleep is paramount for recovery and performance. Beyond general sleep hygiene (cold, dark, quiet room), Dr. Galpin highlights high-impact strategies such as maintaining a consistent pre-bed routine (even a simple one), managing hydration by limiting fluids 3-4 hours before sleep to prevent urination-induced awakenings, ensuring good room ventilation to manage CO2 levels (which can impair sleep quality if too high), and addressing nasal congestion to promote nasal breathing.

Nutrition: Performance vs. Longevity

Dr. Galpin began by addressing the common question of whether nutritional strategies for peak athletic performance and long-term health are at odds. He firmly stated that there's a vast overlap. "If I threw their diets in front of you, I'd be stunned if you could tell me which one was for which person," he noted, referring to his elite athlete clients and those focused purely on longevity. Both approaches center around adequate high-quality protein, a wide variety of whole foods ensuring a spectrum of colors (indicative of diverse micronutrients), sufficient fiber, and managed caloric intake. Carbohydrates and fats are then distributed based on individual needs, goals, and preferences.

The primary distinction, according to Dr. Galpin, often comes down to total caloric balance, especially for athletes with very high energy expenditure or those in power-specific events requiring particular fueling strategies. However, for the average person, eating like a high-performance athlete—focusing on nutrient-dense, whole foods—largely aligns with eating for longevity. Small differences might emerge in food timing or the allowance for certain food types if performance isn't the primary goal, but the foundational principles remain consistent.

Fasted Training and Time-Restricted Eating (TRE)

The conversation explored the nuances of training in a fasted state. For endurance exercise under 60 minutes at a moderate intensity (like a Zone 2 run), Dr. Galpin acknowledged that some research suggests subtle mitochondrial adaptations and enhanced fatty acid oxidation. However, he emphasized that these benefits are "not huge" and that an individual's personal preference and how they feel and perform during fasted training are more critical. If an individual dislikes fasted training or their performance suffers, the minor physiological edge isn't worth pursuing. For individuals specifically aiming for "fat adaptation," Dr. Galpin would first want to assess their current metabolic flexibility before recommending fasted training as an intervention.

When it comes to strength training, especially first thing in the morning with limited time, fueling is a matter of personal preference. Some individuals perform well fasted, while others benefit from a small, easily digestible snack like a protein shake, yogurt with granola and honey, or a banana. Dr. Galpin suggested around 300 calories, perhaps 50 grams of carbohydrates and 10-30 grams of protein, adjusted for body size.

Dr. Galpin shared insights from his recent study on 16/8 TRE in well-trained individuals aiming for muscle gain in a hypercaloric state. Participants trained fasted and delayed their first meal for at least an hour post-workout. The key finding was that the TRE group gained muscle and strength similarly to the group with a standard feeding schedule, and potentially gained less body fat. However, the TRE group reported increased fatigue over the 8-week study, particularly heavy legs, and found it challenging to consume the high caloric and carbohydrate load within the 8-hour window, leading to some GI distress. Dr. Galpin suspected that carbohydrate replenishment might have been a limiting factor for the TRE group's recovery and performance consistency over time. He concluded that while 16/8 TRE is a viable option for muscle gain, it might not be the first choice for those maximizing leg strength and growth under such conditions, and that perhaps shifting the fasting window to the evening might alleviate some of the observed issues.

Macronutrients: Carbohydrates, Fat, and Protein

Dr. Galpin outlined a general hierarchy for macronutrients: secure protein intake first, then adjust carbohydrates based on performance needs, and finally, use fats to meet remaining caloric requirements, ensuring fat intake doesn't drop too low chronically (e.g., below 10% of calories) to avoid hormonal and cellular disruptions.

Carbohydrates: Their importance is highly context-dependent. For strength training, pre-workout carbs are not critical if daily intake is adequate and the same muscle group isn't trained on consecutive days or multiple times a day. For endurance athletes, carbohydrates become vital for longer (>60 minutes) or higher-intensity sessions. Pre-event fueling might involve 50-100g of starches 3-4 hours prior. Caution is advised with fast-acting sugars immediately before exercise due to a potential reactive hypoglycemic effect. During prolonged events, 60-100g of fast-digesting carbs per hour is recommended, with palatability being a major factor for ultra-endurance. Post-exercise carbohydrate intake (e.g., 100g) is crucial for rapid glycogen replenishment if another training session is scheduled soon. Dr. Galpin noted that while elite performers might strategically use simple sugars or powdered carbohydrates, the bulk of their diet, like that for longevity, should come from whole, complex carbohydrate sources.

Fat: Dr. Galpin's views on fat have evolved. He acknowledged that many high-volume exercisers perform well on moderate-to-low carbohydrate, higher-fat diets, provided their overall recovery capacity is good. Personal preference plays a significant role. He clarified that "metabolic flexibility" is often misunderstood as solely maximizing fat burning; true flexibility means efficiently utilizing both carbohydrates and fats. Exercise itself is the primary driver of metabolic flexibility. The ability to go extended periods (e.g., 6-24 hours) without food while maintaining cognitive and physical function is a good indicator of metabolic health. Regarding fat quality, the emphasis is on whole, unprocessed sources, whether animal or plant-based. Issues often attributed to "seed oils" or "animal fats" are typically linked to their presence in highly processed foods and the overall dietary pattern.

Protein: The "anabolic window" for protein timing is largely a myth for most people; total daily intake and distribution throughout the day are more critical. Consuming protein pre-sleep (e.g., 40 grams) has been shown to increase muscle protein synthesis overnight and can be a practical way to meet daily targets, especially for older adults or those struggling with appetite. This practice doesn't seem to negatively impact fat metabolism. Dr. Galpin consistently advocates for whole food protein sources over powders whenever possible. He referenced a study where whole eggs, matched for protein and calories with egg whites, led to slightly better muscle and strength gains, possibly due to micronutrients or other components in the yolk.

Key Supplements for Performance and Health

Dr. Galpin stressed that addressing foundational physiological needs through diet and lifestyle should always precede the use of performance-enhancing supplements. "Remove, reduce, try to eliminate any physiological insufficiency," he stated, highlighting that this is where the most significant gains in performance, recovery, and overall health are typically found.

• Magnesium: This is a very common supplement in Dr. Galpin's practice, with up to 90% of his clients using it. Factors like modern soil depletion and increased athlete needs (due to sweat loss and tissue turnover) contribute to widespread insufficiency. Standard plasma magnesium tests are poor indicators of overall status. Forms like bisglycinate, citrate, and threonate are generally effective, with dosages often starting around 150-200mg, and potentially higher based on body size, while monitoring for GI distress. Magnesium has been shown to improve objective sleep metrics.
• Omega-3 Fatty Acids: Many individuals, including athletes, have a low omega-3 index. Supplementation is common, though food sources like fatty fish are prioritized. Moderate doses are generally considered safe and beneficial for inflammation, cardiovascular health, and potentially in preventing muscle disuse atrophy by sensitizing muscle to amino acids.
• Creatine Monohydrate: Described as a top-tier supplement, Dr. Galpin recommends a dosage of 0.1 grams per kilogram of body weight. This often translates to 3-5 grams for many, but his clients may use 7.5-12.5 grams, and even up to 20 grams daily if tolerated without GI issues, particularly for cognitive benefits.
• Caffeine: A well-established ergogenic aid, typically used in doses of 150-400mg. Very high doses (e.g., 8-10mg/kg) can actually impair performance. The necessity of cycling off caffeine to maintain its ergogenic effect is debatable, as perceived stimulation doesn't always correlate with performance benefits.
• Rhodiola Rosea: An adaptogen that may reduce fatigue and improve muscular endurance (e.g., more repetitions). Its exact mechanism is unclear but may involve cortisol modulation or neurotransmitter effects. It appears to mitigate the stress response to intense exercise (e.g., less of an HRV drop for the same workload) without blunting performance adaptations. It's not a stimulant like caffeine. A typical starting dose is around 150mg, often taken chronically rather than acutely before exercise.
• Nitrate Sources (Beetroot Juice/Extract, Citrulline): These act as vasodilators by increasing nitric oxide production, enhancing blood flow. They can improve endurance and high-repetition performance. The effects are felt acutely, typically within minutes of ingestion. Dr. Galpin often prefers beetroot sources over citrulline, as citrulline can sometimes be "too powerful" for some individuals. Beetroot extract powder is practical, especially for travel, though juice may offer more polyphenols. Arginine has fallen out of favor due to lower bioavailability and potential side effects. These are non-stimulants and can be used in the evening.
• Beta-Alanine: Acts as an intracellular fatigue buffer by increasing carnosine levels. It's particularly effective for high-intensity efforts lasting 1-4 minutes, such as CrossFit-style workouts. It requires chronic loading (3-5 weeks) to be effective. A common side effect is paresthesia (tingling), which can be managed by splitting the daily dose (e.g., 2 grams twice a day for a total of 4 grams) or slightly reducing it. There's no physiological need to cycle off beta-alanine.
• Sodium Bicarbonate: Another alkalinizing agent that buffers acidity during high-intensity exercise. It has an acute effect when taken 30-60 minutes pre-training. Oral ingestion (e.g., baking soda) often causes significant GI distress. Topical creams (like PR Lotion) can deliver sodium bicarbonate locally to working muscles, bypassing the GI tract. This is typically used only on training days.

Dr. Galpin also touched upon glutamine, which he uses for gut health, immune support (especially during caloric restriction or high stress), and post-concussion recovery, often at 10 grams twice daily. Hydrolyzed collagen, taken 30-60 minutes pre-exercise with vitamin C, is increasingly supported by evidence for connective tissue health.

Recovery Strategies: Beyond Supplements

Dr. Galpin emphasized that recovery is multifaceted, encompassing muscle soreness, energy levels, objective performance, and chronic fatigue. Subjective feeling—how an individual feels—along with their progress and pain levels, are the most important metrics. While tools like Heart Rate Variability (HRV), resting heart rate, and respiratory rate can provide data, they must be interpreted carefully.

Managing Muscle Soreness: Low-level physical activity (active recovery) is often the most effective strategy. Thermal stress, such as sauna use or hot baths (which also benefit from the hydrostatic pressure of water immersion), can also be very helpful. Compression garments or devices like Normatech boots improve blood flow and can aid recovery. For fascial restrictions, techniques like voodoo flossing, cupping, or targeted massage focusing on tissue glide and separation (not just compression) are beneficial.

Cold Water Immersion (CWI): CWI is effective for reducing muscle soreness. However, it's well-documented that CWI immediately after strength training can blunt muscle hypertrophy adaptations. The ideal waiting time post-exercise is unclear (often cited as 4-6 hours, but this is not definitive). CWI may offer mitochondrial benefits for endurance athletes. Dr. Galpin primarily uses CWI for stress resilience and nervous system regulation rather than direct performance recovery, noting it's a significant stressor and not suitable for everyone, especially those already under high allostatic load. Interestingly, a parasympathetic rebound effect can occur hours after CWI, potentially aiding sleep for some.

Sauna/Heat Exposure: This can generally be used post-exercise (both strength and endurance) unless an individual is exceptionally fatigued or dehydrated. Heat can support cardiovascular adaptations and potentially help maintain fitness during deload periods or injury. There's also emerging evidence that local heat application might help prevent disuse muscle atrophy.

Supplements That May Blunt Adaptations: High doses of supplemental antioxidants, particularly combinations like Vitamin C and E taken around training times, may interfere with the signaling processes necessary for adaptation. Food-based antioxidants are generally not a concern. Similarly, chronic use of NSAIDs can blunt training adaptations, though acute, judicious use for severe pain is acceptable. Dr. Galpin distinguishes between training phases focused on adaptation (where stressors are welcomed) and peaking phases (where antioxidants might be used more liberally to ensure health and readiness for competition).

Sleep for Performance and Recovery

Dr. Galpin unequivocally stated, "There is nothing we can do to enhance performance more than sleep." He emphasized that an individual's daytime function, energy levels, and cognitive/physical performance are the best indicators of sufficient sleep quality, more so than specific sleep stage data from trackers, which are best used for general awareness and accountability.

Key high-impact interventions for improving sleep include:

1. Consistency in Routine: Adhering to the same sequence of activities before bed helps signal the body it's time to sleep. This routine doesn't need to be elaborate; simple actions like tidying up, personal hygiene, and a brief, non-work-related activity can be effective.
2. Hydration Management: Limiting fluid intake significantly in the 3-4 hours leading up to bedtime is crucial to prevent awakenings due to the need to urinate. The goal is to wake up at most once per night, ideally not at all.
3. Environmental Control (Ventilation/CO2): Beyond the standard cold, dark, and quiet, ensuring good room ventilation is critical. High CO2 levels (e.g., above 900-1000 ppm) can significantly impair sleep quality and next-day cognitive function. Opening windows, using fans, or employing air purifiers can help manage CO2.
4. Nasal Breathing: Addressing nasal congestion from allergens or dander can prevent mouth breathing, which disrupts sleep. Air filters, specialized pillowcases, nasal strips, or saline/corticosteroid nasal sprays can be beneficial.
5. Wind-Down Index: Actively engaging in a "wind-down" period to turn on the parasympathetic nervous system is important. This involves activities that signal to the brain that the day's demands are over, allowing for mental disengagement from productive tasks. This is highly individual, ranging from reading non-work material to watching calming content.

Overtraining vs. Overreaching

Dr. Galpin clarified the distinctions: Functional Overreaching is a planned period of increased training stress followed by recovery, leading to a "supercompensation" effect and improved performance. This is a desirable part of training. Hormonal markers like testosterone might acutely dip during the overreaching phase but rebound with recovery. Non-Functional Overreaching occurs when training stress is too high or recovery is inadequate, leading to a return only to baseline performance (or worse) after a recovery period, with no net gain. This can take days or weeks to recover from and is more common in highly driven non-athletes who neglect recovery than in athletes. Overtraining Syndrome is a rare and severe state of prolonged maladaptation, taking weeks or even months for recovery. There's no single diagnostic biomarker; it's a complex syndrome with disrupted hormonal balance, persistent fatigue, mood disturbances, and significant performance decrements.

Conclusion

Dr. Andy Galpin's conversation with Dr. Rhonda Patrick underscores that optimizing athletic performance, health, and longevity is not about chasing quick fixes but about consistently applying evidence-based principles. A foundation of nutrient-dense whole foods, intelligent training tailored to individual goals, strategic and targeted supplementation to address specific needs or insufficiencies, and, crucially, prioritized recovery—especially high-quality sleep—are the cornerstones of success. By understanding these interconnected elements and individual responses to them, listeners can make more informed decisions to enhance their physical and mental capabilities, achieve their fitness objectives, and support their long-term well-being.