How to: Sleep Deep. Train Smart. Recover Better.

Your Health Optimization Playbook, from VO2 max to sauna sessions—what to measure, train, and fix.

Author

Dr. Bones
June 19, 2025

Today’s Focus:
We’re breaking down Dr. Andy Galpin’s science-backed approach to optimizing performance, energy, and longevity—straight from his interview with Dr. Mark Hyman.

Dr. Galpin, a top exercise physiologist, works with elite athletes and everyday high performers alike. Here’s what you need to know from his most actionable insights.

💥 1. You Can’t Improve What You Don’t Measure

Track it or ignore it. Galpin emphasizes testing key biomarkers regularly to guide health decisions—especially if you’re serious about progress.

  • VO2 max: The best predictor of all-cause mortality.

  • Resting heart rate & HRV: Easy-to-track indicators of cardiovascular fitness and stress recovery.

  • Blood panels: Glucose, lipids, inflammation markers—track them 1–2x a year.

✅ Wellness Roll Up Tip: Use a fitness tracker (like WHOOP or Oura) and schedule quarterly bloodwork.

🧬 2. Muscle Is Medicine

Muscle isn’t just for looks—it’s your metabolic engine.

  • Muscle tissue plays a central role in insulin sensitivity and fat metabolism.

  • More muscle = better glucose regulation, fewer age-related diseases.

✅ Wellness Roll Up Tip: Aim to strength train 3x/week, focusing on compound lifts (squats, presses, pulls).

⏳ 3. Longevity ≠ Performance

Galpin separates healthspan from peak performance—and your training should reflect your goals.

  • Longevity goal? Focus on zone 2 cardio, sleep, and mobility.

  • Performance goal? Periodize training for strength, power, and speed.

✅ Wellness Roll Up Tip: Don’t confuse exercise with training. Write a 4-week plan based on your goal.

🔄 4. Recovery Is Where the Gains Are

“You don’t get stronger by training. You get stronger by recovering from training.”

  • Sleep is non-negotiable: Aim for 7–9 hours, with consistent timing.

  • Use deload weeks and varied intensity to avoid burnout.

✅ Wellness Roll Up Tip: If your HRV drops or resting heart rate spikes for 3+ days, pull back.

🧘 5. Stress Resilience = Fitness Multiplier

Mental stress kills progress if unmanaged. Galpin prescribes deliberate stress exposure (cold, heat, fasting) for resilience.

  • Cold exposure boosts dopamine and norepinephrine.

  • Sauna enhances heat shock proteins and cardiovascular function.

✅ Wellness Roll Up Tip: Try 11 min/week cold exposure + 57 min/week sauna (Huberman Lab protocol).

🍽 6. Timing Your Fuel

Galpin’s advice on nutrition is simple but strategic:

  • Eat mostly whole foods, time carbs around activity, and don’t fear protein.

  • Don’t eat right before bed—it wrecks sleep and recovery.

✅ Wellness Roll Up Tip: Front-load protein in your first two meals. Think 30–40g per meal.

📈 The Galpin Hierarchy of Needs

Dr. Galpin’s performance pyramid puts the basics first:

  1. Sleep

  2. Movement

  3. Nutrition

  4. Stress management

  5. Recovery protocols

  6. Advanced biohacks & testing

✅ Wellness Roll Up Tip: Don’t chase hacks before you master the foundations.

🎯 Final Takeaway:
You don’t need to train like an Olympian. But you do need a plan. Dr. Galpin’s message is clear: precision, tracking, and consistency beat fads every time.