211. Dr. Andy Galpin: On Recovery Modalities, Performance Anchors and Hidden Stressors

The Ultimate Human with Gary Brecka

Gary Brecka

Health & Fitness

4.8 • 2.5K Ratings

🗓️ 21 October 2025

⏱️ 60 minutes

🔗️ Recording | iTunes | RSS

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Summary

What if the solution to your health plateau isn’t adding more biohacks, but identifying the single hidden stressor that’s crushing everything else? Live from the Health Summit stage, Dr. Andy Galpin introduces the concepts of “performance anchors” and the “three I’s framework,” that make you question before trying any new protocol: what specific problem am I solving, and is this the most effective tool for MY unique situation? Join the Ultimate Human VIP community for Gary Brecka's proven wellness protocols!: https://bit.ly/4ai0Xwg Get Dr. Andy Galpin’s book, “Unplugged“ here: http://bit.ly/4oxxJ2t Listen to "Perform with Dr. Andy Galpin" on all your favorite platforms! YouTube: http://bit.ly/47xRnpj Spotify: http://bit.ly/4qi4gv0 Apple Podcasts: http://bit.ly/3WLk63N Connect with Dr. Andy Galpin Website: http://bit.ly/48zlJc5 YouTube: http://bit.ly/4hicC1D Instagram: http://bit.ly/3LjPpQI TikTok: http://bit.ly/3ISpVcE Facebook: http://bit.ly/4ni4Ypz X.com: http://bit.ly/48EADOn LinkedIn: http://bit.ly/42QnQob Thank you to our partners H2TABS: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa EIGHT SLEEP: SAVE $350 ON THE POD 4 ULTRA WITH CODE “GARY”: https://bit.ly/3WkLd6E COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp WHOOP: JOIN AND GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW MASA CHIPS: 20% OFF FIRST ORDER: https://bit.ly/40LVY4y VANDY: “ULTIMATE20” FOR 20% OFF: https://bit.ly/49Qr7WE AION: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij PEPTUAL: “TUH10” FOR 10% OFF: https://bit.ly/4mKxgcn CARAWAY: “ULTIMATE” FOR 10% OFF: https://bit.ly/3Q1VmkC HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S BIOPTIMIZERS: “ULTIMATE” FOR 15% OFF: https://bit.ly/4inFfd7 RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: https://bit.ly/44fFza0 GOPUFF: GET YOUR FAVORITE SNACK!: https://bit.ly/4obIFDC GENETIC TEST: ⁠https://bit.ly/3Yg1Uk9 Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps 00:00 Intro of Show 01:46 Must-Have Recovery Modalities 05:57 How Can You Benefit from Cold Plunging? 11:00 Sauna for Longevity and Recovery 17:15 Red Light Therapy as a Secondary Recover Modality 20:37 Three “I’s” Framework (Investigate, Interpret, Intervene) 25:22 What Keeps a Great Athlete at the Top of Their Game? 33:56 Is Fasted Training Effective? 41:00 Weight Loss for Women 48:05 Creatine Monohydrate Benefits for Longevity and Cognitive Function 54:31 What does it mean to you to be an Ultimate Human? The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The Content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	If you're biohacking hopping, which is like every month you're doing something new,
0:03.5	your physiology has no possible way of understanding what's going on.
0:06.7	And so it's never going to get settled.
0:08.2	So fewer interventions, less frequently, and I almost guarantee you, you'll get better results.
0:13.6	Especially when you get to health expos like this and you start Googling around about supplementation, about diet,
0:19.8	and all about recovery. Can we just touch on cold plunging? When we get into this cold plunge idea, what we have to walk away from are things like, oh, this is what I do to help my fat loss. That's when we start getting in the realm of you don't understand the mechanism, you don't understand what's really going on. Sona. Getting hot is a great way to simulate exercise. But be really clear here.
0:38.3	Saunas are not an exchange for exercise.
0:41.3	Red light therapy.
0:42.3	This is an area that I have changed my mind on, like very much so.
0:45.3	I could make a case for any modality you possibly have.
0:48.3	The question is, is that the most important thing you should be doing?
0:50.3	Are you using it properly?
0:52.3	And you as a consumer or a coach,
0:54.3	are you providing realistic expectations? What I'm hope I'm highlighting is there's pros and
0:59.0	cons to all of it. It all comes down to why you're using it. Is it working for you? If you feel good,
1:03.7	you feel good. You're doing a positive health habit that has a slight potential to reduce
1:07.6	soreness. This is a net win all over. In the world of recovery, what are some
1:12.1	must-haves? The only ones that I say are absolutely, you know, quote-unquote necessary.
1:32.7	Hey guys, welcome back to the Ultimate Human podcast.
1:34.8	I'm your host, human biologist Gary Brecker,
1:36.9	where we go down the road of everything,
1:40.7	anti-aging, biohacking, longevity, and everything in between.
	...

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