Programming for Real Life Bodies | Strength, Cardio, Fat Loss & Longevity Dr. Andy Galpin

27:05We're totally good here because we're plenty recovered and we have time that it's not going to mess with our following session. So, um, five day a week off the cuff for that, with that information might look something like that. Perfect. So let's go into sleep and recovery. So sleep at this age, freaking sucks for, for most, for most, for a lot of reasons. But if we're not getting adequate sleep, how does that play into what we just recommended and recovery. And would you forego a session for say like a sauna or a cold bath or whatever? Uh, or would you kind of stick to the plan? Yeah, we have to know the goal and we have to know the phase that we're in because the answer is either one, right?

27:48Sometimes our answer is suck it up and like, get through it. Don't care. Sometimes it's be smart, right? This is one of the hard parts about that piece of advice is like, Hey, be smart. Listen, your body We're like, but when do I listen? When do I tell it to shut up? Like, we don't really know. This is why we have to have that bigger framework. If I know, for example, that this quarter is insanely difficult for you at work, you're recording loads of podcasts, you're launching a thing, blah, blah, blah. Then we might go, hey, this quarter is really at its highest level of maintenance quarter physically.

28:22So when we get to that decision on that random Saturday, we already know in our brain. Juice is not here because blah, blah, blah, half work. I'm switching it out to recovery session. If it's the opposite and we go, Hey, last quarter was a maintenance quarter. This quarter work never gets easy. It's never easier, but this is the quarter we decided already. We're going to push it. I need you to get after it. You had last quarter to recover. We're don't, no skipping at this time. This is when we get after it. But if we don't have those decisions in mind ahead of time. We were just guessing always.

28:56And life just continues to rule. This is where being an athlete makes things easier because you have in season, out of season, post season. We know those phases. We need to take the same approach as humans. So I use something that my dear friend, Kenny Kane came up with, and it's called the quadrant system. And so we ask all of our clients to go through the quadrant and we reassess it every quarter, sometimes every month, sometimes more frequent, less frequent, but the quadrant system says you have 10 total points, 10. And we're going to spread those 10 across four categories. So those four categories are category one, your business, professional life, vocation, you know, whatever it means to that.

29:38Number two is your family. Number three is your physical health. And number four is your recovery. All right. So again, people define these things different. So your recovery doesn't necessarily mean have to mean sauna, cold plunge. It could mean sleep. It could be spending more time with friends. It could be whatever like really recovers you. Family could be dating, could be your kids, could be like conceptually put whatever into whatever bucket makes actual sense for you. So you got 10 total points. So here's what we ask is, okay, let's start with business professional. If that is five out of 10, great.

30:17We have five points left to spread across your relationships, recovery, and your own personal health. Okay, great. Well, if you're a woman, you're by default going to put your personal health dead fucking last. Always, right? Like you're going to be dead last and recovery is going to be a zero. So you're going to be like five to kids. And I'm going to be like, nope. It's not, it's not, it's not a negotiable. Like it's, is not possible. We cannot do that. We can't put you there. If you just had a kid a week ago, then great. You are at a zero, basically. You shouldn't be, but that's what you're going to make the decision, right?

30:50We still would say, I don't care. There's not a scenario you can put in front of me where I would say, it is okay for you, mom, to put yourself at zero. It's not because we just know where that story ends. It's not a good idea. We have to keep you at some level. The rule of thumb we have here is personal health is at a minimum ever two, and recovery can only ever be half as much at the minimum, not the maximum, but the minimum of your personal training. So if your personal physical health is at a four, we can't do recovery to one. It's not going to work. We're going to, this is the problem. So that's the algorithm we have to run.

31:26So when we ask that, then we have accountability marks. So we say, okay, we decided this quarter business is at a six got blah blah going on fine we're gonna be at a geez i'm not gonna ignore my kids so keep them at a two great well now six plus two is eight we got two left we're gonna go one-on-one you have to do equal recovery to equal training

31:52you have to there's no points left you can't go two zero you're not gonna make it to the quarter you're gonna end up dumping on your personal health that's what's gonna happen a male it's going to end up being dumping on the kids like kids family go to zero they keep their training like that's just no offense but that's just generally what happens right you're going to prioritize everybody's different i know don't sue me but you get the point right we get it we're having those that's the conversation we're having we're saying unacceptable we have to be here and then every week we hold you accountable to that like you promised me you take recovery into a one what have you done this week you've done zero actions for recovery it's been another week You promised me one.

32:29That's two straights. It's been three straight weeks. Like you're at a zero, zero, zero, but we have some accountability. We have something there. And we say, what have you done? You read your book this week. Did you, whatever the thing is that you like recover with physically, emotionally, spiritually meant like don't really care. Some intentional action that is at least half of the resource demands, energy, time, money, whatever resource is for you as your own physical, personal health. and that reflects on there. So that is the system we have. So when we have those really hard decisions, you're traveling, plane got delayed.

33:04Oh my gosh, whatever. I had to go pick up kids early at school and I don't have time for that. The decision has been made already. Well, if I got time for one of the three things I was going to do today, I already know that I'm going to get my interval session in or I'm going to get my breath work session in or I'm going to get my whatever in. You know the answer because we've already prioritized our system. And then to the very beginning of your conversation, just like we prioritized, periodized our training over the year, we do the same thing with this. So we say this phase right now, we know the choice is get your intervals in.

33:40Next phase though, you committed to recovery. Now we're going to prioritize that or whatever the other thing is. So, um, for our highest performers, pro athletes or our executives or other folks, that's the system we use. Okay. So let's move on to, uh, fat loss because I've yet to meet, I've met very few, very few women that don't come and they're like, I want to lose weight. And it's, I don't know why it's not, you know, why it's so much harder at this age. Well, I can tell you why there's 900 other things running in your life, but it's really hard because half of the time when they come in, they're, they're like desperate.

34:26They're, they're, they're fed up and they're just like, help, help me. I want to lose weight. How does that play into everything else that we've talked about? And that programming, is it harder for someone midlife to lose weight than someone, you know, maybe a teenager? Is it the same? What does that look like? Yeah, of course. we would be silly to think that somebody 40 years old is going to have the same ease of losing body fat as a 16 year old. It doesn't happen. There is an age component, absolutely. There is obviously with females, we've got midlife menopause to contain with too. There's a lot to say on that topic.

35:06There is a lot of unnecessary fear mongering that happens here. And there's a lot of, um, thinking that there is some unique physiology that is completely foreign that we've never learned. But at the same time, we need it. We certainly need more information here. There's no question. Abby is probably great for this stuff, but yeah, things change. What you want to pay attention to here, I think the most helpful thing we can say, it's about the individual. And what I mean by that is if somebody comes to me that says, oh my gosh, I'm doing the exact same things I was doing for the last 10 years. And now I'm put on five pounds of clear fat right on my stomach.

35:43That's never been there before. I believe them.

35:46Dr. Andy Galpin:Yeah. But at the same time, I'm also not going to program every female that ever comes into our program. Like all of a sudden they've got these perimenopause symptoms or something special happened in their body. And then we have to do everything different because they're now 44 years old. That I think is a disservice because that's not, not objectively true. And so if somebody is saying, and I would say the same thing if it's a man, if it's a man comes in, okay, okay. It's about the individual. If they think if something is happening, then it's happening. It's real. We believe them and we treat them like the individual person.

36:17And so what that means is that fat loss approach, you got to find what works for them. Not categorically, not all women at this age should be doing this. This I think is where we have, we're having really problems with this, this field in particular, in terms of scientific communication. You're going to get way more clicks if you post stuff like that. But it's really unfair to most women to be like, if you're this age, do this, or you can't do that. That's what's causing the confusion and the frustration. Yeah. I mean, and the hard thing is, is the boring stuff of you got to see what works for you.

36:51This might work for somebody. This might work for someone else. It's harder to have somebody take that information because they they want to be told exactly what to do and that just isn't how how it works yeah so we we can help that person i'm sympathetic to that right um number one this is why hiring a single coach is a good idea if you can because then that person's not over here going okay well i got my dietician or right in my training program or my nutrition program then i have my strength coach or my personal trainer right in that i have somebody else, land my concierge stock. And we're just like, okay, nobody's going to win here because they're all, they're all probably, all of them might work, but their systems are a little bit different.

37:35And so you're conflicting the entire thing. Go with one system, go with one system, be consistent and give it several months, right? If you're having huge negative reactions immediately, okay, stop. But if you're trying, you, you get really excited about low carb. Great. Give it some time. Don't give it 30 days. It's probably, you're not going to really see what it can possibly do. Give it three or four months. If you're going to go away from that, go low fat, higher carb, same thing, right? If you're going to try, you're going to try intermittent fasting. Fine, fine. Do whatever. You're going to try carb.

38:12Fine. All of these probably have the equal chance to work if your adherence is the same, if your effort is the same. Now it is possible you might find one that just clicks with your system really well. Awesome. But even if that's not the case, if you start hopping every three or four weeks, you're very, very likely to find anything that works. So you might miss something that would have worked had you been a little more diligent to it. So for that person who's like, I can't afford to hire a coach, I'm doing this whole thing on my own and there's so much conflicting information. I hope my message says this.

38:48It's very unlikely, very unlikely that there's one magical solution out there that you have to do yeah extremely unlikely so pick one thing be good with it stick to it try it if it doesn't work move on but i don't want that thing in the back of your head giving you terror all the time going like oh my god oh my god like i just there's probably something out there that's perfect for me and i don't know what it it's very unlikely that that exists extremely so pick anything that's based in evidence from a nutrition standpoint from a training standpoint from whatever be consistent give a good effort and then give yourself some grace and give yourself some time if you do that you're more likely to see something work and if that doesn't work it's still okay you try like that's that's the best you can do here and don't worry too much about what else is out there?

39:46So if we look at the, the intersection of the science, like the, the research that we have access to, and then where coaching comes into that, because, you know, like that study will come out tomorrow that will, that will counter what we said here. And, and you may know that there's not a lot of differences in there. It's like, well, it all comes down to you know this and that for the tempo changes like do we just throw slow eccentrics out now that they work the same whatever where does that intersection meet and how do you balance that with the science that you've got versus real life experience okay really watch this separately two ways first extremely unlikely that a single study will ever come out that fundamentally changes the basic principles of exercise, nutrition, sleep, so on and so forth.

40:43Dr. Andy Galpin:So that's number one. You don't throw a whole fields out with one study. That does not happen. Not one meta-analyses, not anything else. It can shift our programming a little bit. It can inform us some more, but there's no chance that a study is going to come out and all of a sudden be like, oh, this style of training that we thought worked in the previous 60 years doesn't work at all zero. Yeah. Yeah. That does not happen. And so it's, for the average person, it is confusing. It feels like that. But trusted people in the industry know better than that. And so when you hear things like that, the first thing you can do as a consumer is just have a red flag go up.

41:23Say, okay, great. I mean, is this really rewiring the entire history of strength and conditioning? That's a little aggressive. Probably not, right? So that's number one. Slow down on our interpretation of single studies or single, even three or four or five. It's interpret with caution, move slower. The second thing we can do there is understanding the difference between what's called an is and an ought. This, I think, explains more scientific miscommunication than anything else. So are you all familiar with the logic construct of is versus oughts? No, enlighten us. All right. I mean, I think I know, but maybe I don't.

42:06Logical fallacy, the is, refers to known truth. In this context, the data, the research, the science. Ought is a moral judgment. So I can say three plus three is six. This is virtually inarguable. However, if I said something like, do you like five better or do you like six better? This is an ought, right? This is a moral judgment. This is a personal preference, right? I'm stretching the explanation here a little bit. Logistics is like back off on me a little bit. But you get the point here. Here's why I'm bringing this up. If you were to ask a scientist on a podcast, how much protein should the average person be eating?

42:54A scientist is likely to answer that based on an is. What do the data specifically say? If you asked a coach the exact same question, they're likely to answer with an opt. they're likely to say, oh, what should you do? And now they're thinking about context, experience, what's worked in their clients and their goals, what people follow through on more, what people fail on more. So they're making moral judgments based on context and practical relevance where scientists generally tend to stick to the exact data. Does that make sense? That difference is versus odd? Yeah. So here's a very small word difference.

43:31If you ask me, Andy, what's the minimum amount of protein most people should be eating to stay healthy? I'm going to go to is. If you ask me, Andy, how much protein do you recommend to your clients? Now you've asked me not. Well, we want the answer to both. Hey, here's where it's confusing. Here you go. there's a lot of research on protein specifically you're going to generally see something like 1.2 grams per kilogram is the minimum number and in fact if you go higher than that you're probably not conferring any health benefits to more protein than 1.2 grams per kilogram ish if you go below that you will start to see negative health consequences but if you ask me how much protein i generally put my clients on it's going to be almost double that i like to see closer to 2.2 grams per kilogram or one gram per pound so when people ask me how much do you like andy or what do you do with your clients i'm going to give them the ought because i'm thinking about the data but then i'm also thinking about well my clients oftentimes train twice a day my clients are also going to be controlling body composition my clients will adhere to this better.

44:55The people I work with, and it's now all my moral judgment slash my experience and me trying to explain to you what I think your audience probably wants to hear, their context, right? So if you hear me on a different podcast, I will give a different answer to that same one because I'm thinking, okay, you got a mostly female audience here. What are the most likely to be their goals, their situations? Where if I was on a podcast talking about kids training i'd give a different because i'm different goals different assumptions right yeah not all educators do that right not all uh information consumers are differentiating between that so it's like man i'm so confused in the protein you have some experts over here saying it's you know it's way lower some is way higher we're actually generally not but even the scientists and the coaches themselves don't realize that they're conflating is as an ox in their own recommendations so that is how we we stay away from it so if you ask me to go back to the beginning in this case, there is a minimum amount of protein that most humans should probably consume.

45:57Below that, you're increasing your chance of something bad happening. Above that though, we don't have any good evidence to suggest you'll be in itself, because of that variable alone, any healthier. However, when it comes to practical application, I have personally found people do better, more likely to succeed if they go to that higher number. I think if we said everybody in the room and said that very few people would actually disagree but it's not that level of communication we're happening on social media and a podcast is Dan so we're getting this confliction between is and odds okay I love that and I love that when you pull back there really isn't like you said somebody could get benefits from a variety of, you know, a variety of programs and it doesn't have to look one specific way.

46:51No. Provided you put an effort. Yeah. I mean, it is true that there are such things as individual responders. No question, right? We have genetic profiles that are wildly different and past experiences and we live in different parts of the world and different air quality and food. Like, all that's true. So you should be coaching the individual. Here's where research, well, I'll answer this right back on the previous one. This is an is and an ought. Generally, science tells us what is true for most people most of the time in most situations. It can never inform you on what you ought to do with your individual client.

47:34Yeah. It can't do that. science is not geared, it's changing actually, but the entire history of science, especially in this field, has never been geared towards giving you individual personal client recommendations. You have to take the data, the is, and say, what do we think is most likely to work and most people most of the time? And that's where we start. And then from there, you coach. You coach, you coach, you coach the individual. So by the time that story ends, your program might look very far from the quote unquote evidence base because you started there and it didn't work and it wasn't great.

48:08You eventually had to get to something squirrely. But that's still evidence-based. That is the actual art of personal medicine or personal nutrition or personal coaching. That's how you get there. And that is how you can be evidence-based. But again, I pull up that program on my phone from your client and I go, this girl didn't know she's doing it all. This isn't evidence-based.

48:30Where do you see the science going in the next, like over the next decade? Yeah, I mean, as I just alluded to, personalized health nutrition program stuff is becoming real. So we can actually start to do studies in this lane. Probably 10 years ago, people started doing away with group analyses and started including individual responses in scientific papers. That was a huge step forward. Here's what I mean. In the past, if we were to do a study, uh for example we recently published a paper where we looked at um 16 8 intermittent fasting so this is you eat all your calories in an eight hour window you fast for 16 and we had men and women in this uh in this study and we actually were different because we looked at maximal muscle growth and strength this was not a weight loss study this was people trying to get as strong as they possibly can and they were in a caloric surplus not caloric deficit so what we want to know is if you're putting as many calories as possible in the system, does fasting help harm, hurt, or have any neutral?

49:40Okay. In doing that, what we would typically have done in the past is you would finish the entire study and you would summarize everybody into one number. Okay. So the group in the fasting increased their strength by 3 % and the group in the non-fasting increased it by X percent. Well, the reality of it is, as you all know from basic math, some people are going to respond by 25%, some people by 1%. And then all of a sudden you smash that together to get a group average. And then does that really reflect what actually happened? And so a number of years ago, a bunch of us were just like, this is not fair.

50:16We need to report to people, every single individual person in that study. And so you could look at it and go, okay, some people got really good some people got really bad and so the net result doesn't actually tell you much what you want to see is if there was 10 people in the study if nine got better and one got worse that's very different than if we smash that all together and we can say well on average it didn't matter it clearly did matter 90 of people got better like that's a very different thing where that is transition now and by the way i can go back and give you the answer to the intermittent fasting thing if you want but but where this is transition is the ability to say okay can we actually run individualized studies.

50:52For example, there was a great paper published in Cell a number of years ago where they did what we effectively do in our coaching program. But they came in and they said, we'll take microbiome analyses. We're going to take blood markers. We're going to look at sleep metrics. We're going to look at questionnaires, subjective questionnaires. We're going to take some strength performance measures. We're going to throw all that into a learning model. From that, we want to see if we can predict somebody's postprandial glucose response. In other words, can we see how you respond to glucose having no glucose testing at all?

51:24And in fact, the reality of it is it absolutely did with basically perfect accuracy. So what that was saying is, hey, we can actually start to model and progressively predict problems. We can run better prognoses. We can see things happening if we have enough individual data on that person. So rather than saying that person came in being like, oh, you're a 44-year-old Caucasian woman, I have no idea how your blood glucose is going to respond. With that information, I have nothing. But with all this biological information, I can tell you exactly what it's going to do without ever even directly testing it.

51:55That is precision nutrition. That is precision medicine. That paper is almost a decade old. So there's been an enormous amount of consumer products that are becoming available that are out there and coaching programs like ours where we can do this stuff very seamlessly because we have 10 years of data and lots of experience and hundreds of clients and things like that. So no longer can people hide behind the idea of like, well, how you feeling today is like the only metric. It's probably the best one to be clear. Probably like the single best thing you could ever ask a client, but we can do much more things now because consumer level coaching at this style of precision is not just a fantasy anymore.

52:35It's not only a reality, but it is much the commonplace. It's quite fascinating. So if we look at really quick, because I know we're almost out of time, if we look at biohacking, so I just went to this menopause conference and I walked away and was like, I don't know what just happened, but the biohacking recommendations were almost like overwhelming. And if they were overwhelming for someone that it's you know i don't know yeah like it goes to the average consumer the average female that's like okay hayley what do you what are you taking like do i need to be doing this and this and this and this and all of these biohacking where are you with that are there any that you that you do yourself that you're like this is everyone should be taking this i mean you know my answer here

53:26you can't put a single piece of technology in front of me that I will say, yeah, everyone should use this. Now, I'll throw myself under the bus here. So I don't want to pick on anybody else. I have a sleep company. I am financially incentivized to sell people sleep products. And there's not a single thing that we use in every single client there. Not one. Because sometimes those things work. and sometimes they actually make things worse. There's something called orthosomnia. Orthosomnia is a clinically induced insomnia in response to data obsession. Wow. We see this routinely. People can give themselves, I'll repeat, clinical insomnia because of obsession over specifically sleep trackers.

54:20I have a sleep company. I'm incentivized to sell you those things. And I'm telling you right now, they can make your life. No, we don't sell that at AppSuppressed. But you get the point. So there's not a single piece of technology I'll ever be like, you all should be using this. When you get to stuff like red light and PEMF, there is some science there. But do you need it? Well, that's an entirely separate question. This is an is versus an ought. Now we have gone to way down the road of ought into going, well, hold on here. there are a thousand things we can do that are more impactful than what you're jumping to.

54:59Even if you were like, most of my clients have literally unlimited money. I mean, basically unlimited money. I could, they could buy everything in the world and they wouldn't even ask. They wouldn't even look at the invoice, like wouldn't even be on their radar. And we don't do it because it's not only the, the, the false problem with the biohacking space is like, well, there's no harm. There actually is. In fact, genetic testing is one of the worst there's there are very clear data at this point people take advice when they think it's based on their genetics far more seriously yeah so when you're giving them bad advice they're more likely to take it which can cause actual problems direct harm so genetic testing for health optimization or wellness is absolutely atrocious it's horrifically bad and this is actually causing an enormous amount of problems because people are being more adherent to really bad advice so we're seeing a whole cascade of clinical issues coming as a result of direct-to-consumer genetic testing i could go on and on but this space is is really really problematic now if somebody spent up 200 bucks on a red light device like you're not gonna fine whatever but it's when it's like i only had 200 to spend and i spent it on that and then i expected to burn 20 pounds of fat.

56:18Yeah. Those are now where we're like, okay, you are really harming people. Not physically, but all the other ways that we're getting there. So all of these tools are fine. I have used every biohack with our clients you could ever think of when we need that. What problem are we solving? Why would this specifically help that problem? Then I'll go use anything. We have some clients that spend seven figures a year on basically tools and we will continue to like literally but because we have very specific data on certain things that we're trying to poke and prod and and to a good right if you're a professional athlete on a 700 million dollar contract a million a year is nothing yeah because every small little movement it matters right but if that's not you if your starting place is buying a pemf mat then we're going to have problems and just expect to have an epic failure here.

57:15Dr. Andy Galpin:So if someone asks you what biomarkers or performance markers you should watch that really move the needle, there's not really things you recommend. You recommend it based on the individual. Yeah, a hundred percent. Look, there's the big rocks, right? Let's not be over cute here. If you're not paying attention to mental health at all, then that's going to be a problem. If you're not paying attention to physical health, if you're not paying attention to sleep, if you're not paying attention to something that represents your internal physiology. Again, I have conflicts of interest here. I have a sleep company.

57:54I think you should all test and use your sleep. I think you should all buy my sleep product, right? But I have a blood work company. We do blood work for high performance. I think blood work is very, very important. But the reality of it is exactly what I actually just said right before that. You can make a load of health progress without ever testing your blood. You can make a load of progress without ever testing your sleep. Those things can be helpful, but no one has to get any of them to make now now i feel like i'm gonna go peruse all of the sleep i know that you have because this midlife sleep i'm telling you is a doozy it's a doozy and i want to say that i never rely on any sleep aids i wish i could say that but i don't but man that's a whole other well So this is a thing, perhaps a different time, different conversation, but the sleep field itself is one of – I'll give you some context here.

59:02Globally, we're spending about$600 billion a year on sleep, and it's one of the few health metrics that is continually declining. Yeah, why? Well, I can tell you a bunch of reasons why. Many of them being our world is different. Our world is physically brighter than it's ever been. There's this cool thing called SkyGlo. We actually just published a paper. You can go read it. It's totally free. We published a paper on the environmental factors that are influencing sleep in your bedroom. It's open access. We paid like three grand so that everyone could download it without any special login or access.

59:35We have a summary table in there that tells you exactly how much light to have, how to measure it, sound, odorants, smells, all kinds of things like that. every environmental factor it's all free in that paper uh to democratize that as well our physical environment is different you're also running companies via the internet which means you're expected to be up at different hours because you can run a company with your employees across the country or world yeah the world is more stimulating than it's ever been you have direct access there's like all these small reasons to big reasons um but the field of sleep medicine the gold standard in sleep medicine is still the same as it was 50 years ago, technologically.

1:00:18Hasn't changed. Every other part of medicine has, except for sleep. So we are ignoring everything besides basically sleep apnea. It's the only thing people deal with. And it's very unlikely that you're dealing with sleep apnea right now. So there's a billion solutions for midlife. I cannot tell you how many perimenopausal women have come to absolute rest for sleep stuff. We're not perfect, of course, but we're very good. There's a thousand things you can do that are not just a CPAP machine. There's a lot of stuff you can do. In fact, we're doing the first ever study right now. This will perk you guys' ears.

1:01:03My student, Zoe, is about halfway through data collection on our study where we're looking at sleep. across the entire menstrual cycle. Now these are not perimodal, these are young, healthy, because we had to actually normalize that. But we have ultra high fidelity testing, part of the technology we developed at Absolute Rest. So we can run full clinical sleep studies on women every single night from their home. And so we match that with urine and blood markers. And so not only do we know the phase, we're directly confirming their cycle phase, and we are directly confirming hormonal status. So no dislike, oh, it's a 28-day cycle and you're ovulating day 14.

1:01:41We will know the exact day you ovulated, the way day you didn't. And if anything does change in your sleep, not from an aura or a wearable or a questionnaire, from ultra-high fidelity testing, and if it is relevant to your hormonal changes at all at the individual level, we'll be able to see that and know that. So we're actively collecting that and looking for more participants on that study. So we love these questions. We deal with it a lot. So yeah, we can help sleep for sure. Okay. Well, there's a hell of a lot at work. Well, if anybody wants to come check us out at Absolute Rest, and you're struggling with sleep, any of you ladies, we've seen you a lot.

1:02:23I know. You're going to see two of us, right?

1:02:26Dr. Andy Galpin:Okay, where can everyone find you? All over the world. Just everywhere. My face is on too many podcasts. Okay. And you have your own podcast. Yeah. We're actually about to start filming season three in a few weeks. It's called perform. I only do like 10 or 12 episodes a year. So season one and two are out. You can go check those out on all your providers. And it's Andy Galpin is just on all social media and websites. It should be my website. It's just that. And then you can check out absolute rest.com. Okay. I'm going there right now. Uh, Andy, thank you so much. I'm so glad that Abby introduced us.

1:03:08And, um, you said yes to this podcast. I was so thrilled and this has been such a great conversation. So needed. And I love how spot on you are with what you, um, recommend. So thank you for your expertise and your time today and for being on the body pod. Ah, thanks for letting me run my mouth a whole bunch. And it's fun being here.

1:03:28Dr. Andy Galpin:Thanks for listening, everyone. If you enjoyed this episode, please consider giving us a five-star rating and sharing the BodyPod with your friends.