Dr. Andy Galpin

We got a lot of tricks. We could get you there if you want. Like how? Depends on how you're eating it is why, right? So we can sneak it in in different places. A really good example of this is how many meals do you eat a day roughly? Three meals. Okay, great. So sliding in 25 grams. in between before or after a meal is not as hard as one thinks.

We got a lot of tricks. We could get you there if you want. Like how? Depends on how you're eating it is why, right? So we can sneak it in in different places. A really good example of this is how many meals do you eat a day roughly? Three meals. Okay, great. So sliding in 25 grams. in between before or after a meal is not as hard as one thinks.

If you're trying to eat that in eight ounces of chicken breast, that's going to be uncomfortable. But if we get that in in terms of this is why protein shakes- On plant-based as well, yeah. No problem. We can easily get that. A friend of mine, Dr. Mike Ormsby at Florida State, has been doing research in an area for over 15 years now of protein feeding immediately before bed.

If you're trying to eat that in eight ounces of chicken breast, that's going to be uncomfortable. But if we get that in in terms of this is why protein shakes- On plant-based as well, yeah. No problem. We can easily get that. A friend of mine, Dr. Mike Ormsby at Florida State, has been doing research in an area for over 15 years now of protein feeding immediately before bed.

Now, a lot of people immediately are like, whoa, whoa, whoa, whoa, what? Yeah, that's surprising. 15 years of research in this area, he's tested combinations, men, women, metabolically unhealthy people. And in general, most of his studies point to the same thing. That is? 40 grams of protein about 30 minutes before bed. He's yet to find any disturbances in sleep. Now, this is 40 grams of protein.

Now, a lot of people immediately are like, whoa, whoa, whoa, whoa, what? Yeah, that's surprising. 15 years of research in this area, he's tested combinations, men, women, metabolically unhealthy people. And in general, most of his studies point to the same thing. That is? 40 grams of protein about 30 minutes before bed. He's yet to find any disturbances in sleep. Now, this is 40 grams of protein.

It was 120 to 150, 60 calories. These are not 500 calorie full meals, right? This is a fairly modest amount. Admittedly, I think the best he's done with sleep so far are kind of questionnaires. And so I know one of the things he's working on right now is more high fidelity sleep testing, right? Because this is one of the things, yeah, obviously I'm a, you know, I have a sleep company.

It was 120 to 150, 60 calories. These are not 500 calorie full meals, right? This is a fairly modest amount. Admittedly, I think the best he's done with sleep so far are kind of questionnaires. And so I know one of the things he's working on right now is more high fidelity sleep testing, right? Because this is one of the things, yeah, obviously I'm a, you know, I have a sleep company.

Like I'm very interested in maximizing sleep. So in fairness there, it's plausible. But on the surface so far of all of his studies, he's yet to report any significant disturbances in sleep. What he has reported though, is very little change in things like fat oxidation. So one, there's this misnomer, like if you eat right before bed, your body won't use this, you'll store it all as fat.

Like I'm very interested in maximizing sleep. So in fairness there, it's plausible. But on the surface so far of all of his studies, he's yet to report any significant disturbances in sleep. What he has reported though, is very little change in things like fat oxidation. So one, there's this misnomer, like if you eat right before bed, your body won't use this, you'll store it all as fat.

And he's done so many studies now that I think that door is about to slam shut as possible, that that's just not going to be the case. And so his research is also not indicating some over-the-top advantage for muscle growth. It's not going to increase muscle growth by 25%. None of that's true. It's a modest benefit.

And he's done so many studies now that I think that door is about to slam shut as possible, that that's just not going to be the case. And so his research is also not indicating some over-the-top advantage for muscle growth. It's not going to increase muscle growth by 25%. None of that's true. It's a modest benefit.

So for me, when I summarize his work, I say, okay, look, very little detriment, an opportunity to get in 40 more grams of protein if you're low on your protein targets. So if you're okay on your protein targets, I don't think you need to do this. I don't think there's a huge advantage. But if you're really struggling, this is one of the things that we'll go to.

So for me, when I summarize his work, I say, okay, look, very little detriment, an opportunity to get in 40 more grams of protein if you're low on your protein targets. So if you're okay on your protein targets, I don't think you need to do this. I don't think there's a huge advantage. But if you're really struggling, this is one of the things that we'll go to.

And 30 minutes, by the way, is an arbitrary number. If you go, oh my gosh, I tried that one time and I... Don't do it then. Like, absolutely. There's not worth... There's not a ton of benefit here. And I'm trying to make that really clear, right? I don't like overselling. This is just, hey, there's no detriment, really.

And 30 minutes, by the way, is an arbitrary number. If you go, oh my gosh, I tried that one time and I... Don't do it then. Like, absolutely. There's not worth... There's not a ton of benefit here. And I'm trying to make that really clear, right? I don't like overselling. This is just, hey, there's no detriment, really.

We don't want to like, don't get too lost in detail there, right? The point is, here you go. You had dinner at 6, 6.30, something like that probably. And then maybe a couple of hours later, You want to do whole food, great. In his research, scientifically, he uses protein powders just to control. He's actually used whole food as well. You want to do a yogurt thing.

We don't want to like, don't get too lost in detail there, right? The point is, here you go. You had dinner at 6, 6.30, something like that probably. And then maybe a couple of hours later, You want to do whole food, great. In his research, scientifically, he uses protein powders just to control. He's actually used whole food as well. You want to do a yogurt thing.

You want to do whatever your favorite source protein is. 150, 160 calories. These are not going to all of a sudden massively disrupt your blood flow and stuff like that. I think it's a very viable option. It's not required. No special magic benefit to it. But that's one of the many little tricks we can use to

You want to do whatever your favorite source protein is. 150, 160 calories. These are not going to all of a sudden massively disrupt your blood flow and stuff like that. I think it's a very viable option. It's not required. No special magic benefit to it. But that's one of the many little tricks we can use to