In this episode, I’m wrapping up my conversation with Dr. Andy Galpin @drandygalpin one of the leading experts on fitness and human performance. Sign up to my personal newsletter: https://marillewellyn.com 00:00:00 Introduction 00:00:14 The word “toned” 00:00:48 Pilates Princess movement 00:03:16 Muscle Mommies 00:04:33 90s/early 2000s strength training and sports were male dominated 00:09:50 Benefits of having muscle mass for women? 00:11:24 One of the biggest driving factors of social withdrawal 00:14:31 Strength training at 80+ 00:15:54 Performance supplementing for women who are weight lifting 00:20:32 Bloating on creatine 00:22:28 Sleep study through menstrual cycle 00:23:27 Sleep study from home 00:26:32 Thoughts on HRV 00:32:08 Measuring HRV 00:33:11 Respiratory rate on Oura ring 00:33:39 High HRV score 00:34:43 High HRV and anxiety 00:43:37 Metabolic acidosis 00:49:01 It’s difficult to eliminate physical threat detection 00:50:39 Physiological response to breathwork 00:53:00 Exercise improving mental health 00:55:03 Absolute Rest sleep device We’re diving into the science behind training for both longevity and peak performance, exploring how to balance strength, endurance, and recovery in a way that works for your unique needs. Dr. Galpin shares actionable advice on progressive overload, recovery strategies, and optimizing your fitness for long-term health. Whether you’re just starting your fitness journey or looking to take things to the next level, this episode has something for everyone. Tune in now to learn how to train smarter, not harder, and build a foundation for lasting wellness! Sponsored By: Own your health with Function Health! Skip the 400,000+ person waitlist by visiting functionhealth.com/a/mari-llewellyn. That’s functionhealth.com/a/mari-llewellyn to take control of your health today. Ready for a junk-free start to 2025? Head to thrivemarket.com/pow and get 30% off your first order—plus a FREE $60 gift! Get cozy in Quince’s high-quality wardrobe essentials. Go to Quince.com/pow for free shipping on your order and 365-day returns.