Dr. Andy Galpin

Or there was actually, and we had in the paper, we have pretty good rationale to think that this is a real finding. So coming all the way back, like if you're trying to maximize strength and muscle gain and you're training really hard, both would work.

Or there was actually, and we had in the paper, we have pretty good rationale to think that this is a real finding. So coming all the way back, like if you're trying to maximize strength and muscle gain and you're training really hard, both would work.

In fact, actually, the intermittent fasting group didn't put on as much fat. So the reality of it is, it's my opinion, this is how science, this is how nutrition really works. One of the reasons I advocated so hard to ask sleep questions, fatigue was higher in the fasting group too.

In fact, actually, the intermittent fasting group didn't put on as much fat. So the reality of it is, it's my opinion, this is how science, this is how nutrition really works. One of the reasons I advocated so hard to ask sleep questions, fatigue was higher in the fasting group too.

Energy got lower.

Energy got lower.

Harder throughout the day, more naps, and actually naps was the same, but just perceived energy got lower towards the end of the study. People go into change. from my worldview, that's exercise, that's nutrition. There's many forms of change though, right? When you go into change, you often do it because you're inspired. You heard something, you heard your podcast.

Harder throughout the day, more naps, and actually naps was the same, but just perceived energy got lower towards the end of the study. People go into change. from my worldview, that's exercise, that's nutrition. There's many forms of change though, right? When you go into change, you often do it because you're inspired. You heard something, you heard your podcast.

You're like, great, I'm going to try that. That sounded awesome. So you go into it with an expectation. The reality of it is very few things are panaceas. So maybe higher protein is better for muscle, but maybe it hurts your digestion. Okay, maybe it hurts your sleep. Maybe it then helps your hormone. I'm making those up. But that's the real honest truth of how it works, right?

You're like, great, I'm going to try that. That sounded awesome. So you go into it with an expectation. The reality of it is very few things are panaceas. So maybe higher protein is better for muscle, but maybe it hurts your digestion. Okay, maybe it hurts your sleep. Maybe it then helps your hormone. I'm making those up. But that's the real honest truth of how it works, right?

You're going to have to make your selections, right? I don't like to be the person of going like, you should optimize for this or that, right? But you should have some knowledge of going, okay, I'm going to choose intermittent fast. Okay. I like it because I get A, B, and C, but then I'm probably going to lose D and B. You're constantly experimenting and figuring it out.

You're going to have to make your selections, right? I don't like to be the person of going like, you should optimize for this or that, right? But you should have some knowledge of going, okay, I'm going to choose intermittent fast. Okay. I like it because I get A, B, and C, but then I'm probably going to lose D and B. You're constantly experimenting and figuring it out.

Okay. This is another one where if you want to get scared, Look at the hydration research. Scared in the sense of you want to pick erectile dysfunction. You want to pick headaches. In fact, there's actually a paper that I just saw a week ago, two weeks ago. Less than, I actually, yeah, I think it was about 1% dehydration.

Okay. This is another one where if you want to get scared, Look at the hydration research. Scared in the sense of you want to pick erectile dysfunction. You want to pick headaches. In fact, there's actually a paper that I just saw a week ago, two weeks ago. Less than, I actually, yeah, I think it was about 1% dehydration.

will reduce cognitive function in a statistically significant manner, right? So if you are less than 1% dehydrated, which is almost functionally impossible for you to notice, you will see clinically meaningful and statistically significant reductions in a number of different markers.

will reduce cognitive function in a statistically significant manner, right? So if you are less than 1% dehydrated, which is almost functionally impossible for you to notice, you will see clinically meaningful and statistically significant reductions in a number of different markers.

This is, when I say cognitive function, I mean, I think, I can't remember honestly specifically this paper, but it's often things like word recall, executive decision-making, short-term memory, Things like that, right? So again, I can't remember the exact metrics in this particular study. So you'll see that. You can pick thermoregulation.

This is, when I say cognitive function, I mean, I think, I can't remember honestly specifically this paper, but it's often things like word recall, executive decision-making, short-term memory, Things like that, right? So again, I can't remember the exact metrics in this particular study. So you'll see that. You can pick thermoregulation.

You can pick, I mentioned sexual function, endocrine health, body composition, sleep. Like you'll run yourself dead worrying about this. That said, it's not as scary as it sounds because when we typically report like 1% dehydration, 2% dehydration, what we're talking about is percentage of your body weight. I'm not like, oh my God, I'm just tiny below optimal, right?

You can pick, I mentioned sexual function, endocrine health, body composition, sleep. Like you'll run yourself dead worrying about this. That said, it's not as scary as it sounds because when we typically report like 1% dehydration, 2% dehydration, what we're talking about is percentage of your body weight. I'm not like, oh my God, I'm just tiny below optimal, right?