August 8, 2024 • 2hr 14min
#822 - Dr Andy Galpin - The New Science Of Heart Health, VO2 Max & Sleep Hacking
Modern Wisdom
Key Takeaways
- VO2 max is one of the most important metrics for health and longevity. It's a strong predictor of how long you'll live and how well you'll live.
- There's no magic protocol for improving VO2 max. The key is to do high-intensity intervals at max effort, but the specific work/rest ratios can vary.
- For VO2 max training, aim for 1-2 high-intensity sessions per week, along with some lower intensity aerobic work and strength training.
- Sleep is critical for health, performance and cognition. Even going from "good" to "great" sleep can lead to significant improvements.
- Focus on sleep resilience rather than optimization. Being able to get quality sleep in different environments is more important than having a perfect routine.
- Nutrition plays a big role in sleep quality. Having some slow-digesting carbs before bed can help stabilize blood sugar and improve sleep.
- Sleep banking (getting extra sleep before periods of sleep deprivation) can be beneficial, despite some misconceptions about this concept.
- Avoid obsessing over sleep data from wearables. This can lead to anxiety and actually worsen sleep quality for some people.
Introduction
In this episode of Modern Wisdom, host Chris Williamson interviews Dr. Andy Galpin, a professor of kinesiology, exercise scientist, and author. They discuss the importance of VO2 max for health and longevity, strategies for improving cardiovascular fitness, and advanced techniques for enhancing sleep quality and performance.
Dr. Galpin provides evidence-based insights on optimizing both VO2 max and sleep, while emphasizing the importance of building resilience rather than chasing perfection. He also addresses common misconceptions and offers practical advice for implementing these strategies.
Topics Discussed
The Importance of VO2 Max (4:13)
Dr. Galpin explains that VO2 max is one of the most important metrics for health and longevity. It's a strong predictor of how long you'll live and how well you'll live. Other key metrics include:
- Physical strength (grip strength and leg strength)
- Muscle quality and size
- Proprioception and balance
- Absence of metabolic disease and sleep disorders
He notes that the exercise science community has known about the importance of VO2 max for decades, but it's only recently gained mainstream attention.
VO2 Max Training Protocols (13:10)
Dr. Galpin emphasizes that there's no magic protocol for improving VO2 max. The key is to do high-intensity intervals at max effort, but the specific work/rest ratios can vary. Some common protocols include:
- 20 seconds on, 20 seconds off (repeated 4-12 times)
- 30 seconds on, 30 seconds off
- 1 minute on, 1 minute off
- 4 minutes on, 4 minutes off (Norwegian 4x4 protocol)
He recommends doing 1-2 high-intensity sessions per week, along with some lower intensity aerobic work and strength training.
Motivation for VO2 Max Training (36:23)
Dr. Galpin acknowledges that high-intensity VO2 max training can be mentally challenging. He suggests:
- Having a flexible approach to training, rather than rigid schedules
- Allowing yourself to do easier workouts when motivation is low
- Remembering that some exercise is always better than none
- Aiming for 2 max effort sessions per month, with the rest being more moderate
The Importance of Sleep (56:10)
Dr. Galpin discusses the critical role of sleep in health, performance, and cognition. He notes that even going from "good" to "great" sleep can lead to significant improvements in areas like:
- Reaction time
- Sports performance (e.g. shooting accuracy in basketball)
- Body composition
- VO2 max
Sleep Assessment and Optimization (1:04:30)
Dr. Galpin explains that his company, Absolute Rest, uses advanced sleep monitoring technology to assess sleep quality. They look at factors beyond just sleep stages, including:
- Amplitude within sleep stages
- Consistency of sleep-wake cycles
- Next-day cognitive performance
- Respiratory rates
- Heart rate variability (HRV)
He emphasizes the importance of identifying the root cause of sleep issues, which could be related to factors like CO2 levels, fitness level, or breathing patterns.
Sleep Resilience vs. Optimization (1:18:17)
Dr. Galpin advocates for focusing on sleep resilience rather than optimization. This means:
- Being able to get quality sleep in different environments
- Not relying too heavily on perfect conditions or routines
- Developing strategies to maintain good sleep even when traveling or in suboptimal conditions
He suggests creating a portable sleep environment by using consistent sounds, scents, and routines when traveling.
The Dangers of Over-Optimization (1:23:46)
Dr. Galpin warns against the dangers of over-optimizing sleep routines, as this can lead to:
- Increased anxiety about sleep
- Reduced ability to adapt to different sleep environments
- Frustration when perfect conditions can't be met
He emphasizes the importance of balance between optimization and adaptability in all aspects of health and performance.
Sleep Banking and Extension (1:57:08)
Dr. Galpin clarifies misconceptions about sleep banking and sleep debt. He explains:
- You can't "repay" lost sleep from the past
- However, getting extra sleep before periods of known sleep deprivation can be beneficial
- Sleep extension (consistently getting more sleep than usual) can improve performance in various areas
He cites numerous studies showing the benefits of sleep banking and extension, particularly for athletes and military personnel.
Nutrition for Better Sleep (2:08:15)
Dr. Galpin discusses the importance of nutrition for sleep quality. Key points include:
- Timing and type of food can significantly impact sleep quality
- Having some carbohydrates before bed can help stabilize blood sugar and improve sleep
- Experiment with timing, starting with eating 3 hours before bed and adjusting as needed
- Good carb sources include rice, potatoes, quinoa, and fruits (especially kiwis)
He notes that individual responses may vary, so it's important to experiment and find what works best for you.
Conclusion
Dr. Andy Galpin provides a wealth of evidence-based information on optimizing VO2 max and sleep for better health, performance, and longevity. He emphasizes the importance of high-intensity training for cardiovascular fitness and the critical role of quality sleep in overall well-being.
Throughout the discussion, Dr. Galpin stresses the need for balance between optimization and adaptability. He encourages listeners to focus on building resilience rather than chasing perfection, whether in their fitness routines or sleep habits.
By implementing the strategies discussed, such as incorporating varied VO2 max training protocols, focusing on sleep resilience, and paying attention to nutrition's impact on sleep, listeners can make significant improvements in their health and performance.