Dr. Andy Galpin

We have to redefine what training is for you. We have to do our higher intensity stuff earlier or at minimum, and this is what we do for our athletes because they don't have an option. They have to, their competition is at night, right? NBA plays at seven o'clock or you get the idea. Let's at least match the high intensity work with down regulation post-exercise.

We have to redefine what training is for you. We have to do our higher intensity stuff earlier or at minimum, and this is what we do for our athletes because they don't have an option. They have to, their competition is at night, right? NBA plays at seven o'clock or you get the idea. Let's at least match the high intensity work with down regulation post-exercise.

If we just walk off the court or walk out of the gym and go, right, now we finally see our kids for the day or whatever. You're just asking for disaster here. Give me five minutes. Three to seven is what I say. Give me three to seven minutes. Can we downregulate a little bit? And we have really found that can give us 80% of what we need to get. It's not 100%, but...

If we just walk off the court or walk out of the gym and go, right, now we finally see our kids for the day or whatever. You're just asking for disaster here. Give me five minutes. Three to seven is what I say. Give me three to seven minutes. Can we downregulate a little bit? And we have really found that can give us 80% of what we need to get. It's not 100%, but...

If all those things are your fuse, you're like, that's it, that's my only time of day and I'm not giving up my, okay, fine. Give me my five minutes post-training. You can do this in a car. You can do this in a locker room or wherever it is. Lights down, cover your face with our athletes will put just their shirt or their towel over their face, lie on your back.

If all those things are your fuse, you're like, that's it, that's my only time of day and I'm not giving up my, okay, fine. Give me my five minutes post-training. You can do this in a car. You can do this in a locker room or wherever it is. Lights down, cover your face with our athletes will put just their shirt or their towel over their face, lie on your back.

I would love to give you a specific and highly designed down regulation breath work routine. That's our gold standard. But if you can't do that or won't do that, Just give me the other stuff. Fine. Just breathe through your nose. All right. You want to do a double extended exhale. So you want to do a cadence, like a four second inhale, eight second exhale.

I would love to give you a specific and highly designed down regulation breath work routine. That's our gold standard. But if you can't do that or won't do that, Just give me the other stuff. Fine. Just breathe through your nose. All right. You want to do a double extended exhale. So you want to do a cadence, like a four second inhale, eight second exhale.

Generally the longer you're exhaling, the more down regulatory it is like, Oh, okay, great. Like we have lots of protocols. We can go into tons of customized breathing programs. We do that a lot, but if not, can you make it as simple as go sit in your car, close your eyes and just breathe through your nose, set a timer for four minutes. that actually is a stunning amount of effectiveness to that.

Generally the longer you're exhaling, the more down regulatory it is like, Oh, okay, great. Like we have lots of protocols. We can go into tons of customized breathing programs. We do that a lot, but if not, can you make it as simple as go sit in your car, close your eyes and just breathe through your nose, set a timer for four minutes. that actually is a stunning amount of effectiveness to that.

Yeah. You'd be surprised. It might not be enough for you. You might have to do 15 or 20 minutes or it might not work at all, but give it a go. You might, we've seen enough. It might work.

Yeah. You'd be surprised. It might not be enough for you. You might have to do 15 or 20 minutes or it might not work at all, but give it a go. You might, we've seen enough. It might work.

So when you get into situations like that, whether it's PCOS, whether it's just simply really difficult menstrual cycles to manage, whether it's a menopause or, you know, I don't know if we're going through it, things like that. This area of research is so tricky because symptomology is so wide ranging. Defining menopause is...

So when you get into situations like that, whether it's PCOS, whether it's just simply really difficult menstrual cycles to manage, whether it's a menopause or, you know, I don't know if we're going through it, things like that. This area of research is so tricky because symptomology is so wide ranging. Defining menopause is...

uh physiologically easy but even understanding you know it could be six months or 10 years like it's a really hard thing symptoms are up and down the menstrual cycle alone independent pcos you're adding on top of those things i have yet to see a clear-cut specific this is better got it And just sort of like, if you want to follow some guidelines and you're feeling better, I'm all in.

uh physiologically easy but even understanding you know it could be six months or 10 years like it's a really hard thing symptoms are up and down the menstrual cycle alone independent pcos you're adding on top of those things i have yet to see a clear-cut specific this is better got it And just sort of like, if you want to follow some guidelines and you're feeling better, I'm all in.

Like, that's great. If not, though, I don't have a specific thing that says you have to do this this way. We are yet to give women different styles of training while we're here. We don't train them differently just because they're women. We don't do anything different throughout the menstrual cycle with training or nutrition just because they're women.

Like, that's great. If not, though, I don't have a specific thing that says you have to do this this way. We are yet to give women different styles of training while we're here. We don't train them differently just because they're women. We don't do anything different throughout the menstrual cycle with training or nutrition just because they're women.

We do everything that's based on the individual. So if we need to do such stuff, we absolutely will. But we do not walk them in and saying, oh, okay, our women do this style of training. Our men do this. We absolutely do not. And I know that wasn't what you're asking.

We do everything that's based on the individual. So if we need to do such stuff, we absolutely will. But we do not walk them in and saying, oh, okay, our women do this style of training. Our men do this. We absolutely do not. And I know that wasn't what you're asking.