Published Aug 8, 2024

The New Science Of Heart Health, VO2 Max & Optimal Sleep - Dr Andy Galpin

Dr. Andy Galpin unveils the new science of heart health by emphasizing the critical role of VO2 Max, debunking cardio myths, and sharing mental strategies for effective training, while also revealing practical tips for optimal sleep quality—essential for athletes and frequent travelers alike.
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Episode Highlights

  • Nutrition

    emphasizes the significant role nutrition plays in sleep quality. He explains that maintaining stable blood glucose levels is crucial, suggesting slow-releasing carbohydrates like apples or starches before bed can help. Andy also highlights the benefits of consuming fruits like kiwis in the evening for better sleep 1 2.

    One way to really help people sleep at night is a nice amount of carbohydrate in their last feeding.

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    These dietary adjustments can lead to improved recovery and overall sleep quality, debunking myths about avoiding carbs at night.

       

    Disorders

    Understanding sleep disorders is essential for diagnosing and improving sleep health. Andy shares an example of a professional athlete whose wearable device failed to detect a clinically diagnosable sleep disorder, highlighting the limitations of consumer-grade wearables 3. He also discusses the importance of comprehensive testing, including respiratory rate and anatomical scans, to identify issues like subclinical apnea 4.

    Wearables can't diagnose any sleep disorders.

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    These insights underscore the need for thorough evaluations beyond basic wearable data.

       

    Practical Tips

    Andy offers practical tips to enhance sleep quality, emphasizing the importance of a consistent sleep environment. He suggests replicating home conditions while traveling, such as using familiar scents and sounds, to mitigate the first-night effect 5. Additionally, Andy discusses the concept of sleep banking and extension, explaining that while you can't fully recover lost sleep, preemptively sleeping more can help manage future sleep debt 6.

    Making sure that environment smells and looks visually and sounds like your house.

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    These strategies can significantly improve sleep resilience, especially for frequent travelers.

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