Performance Scientist Dr Andy Galpin reveals the BIGGEST sleep mistakes ruining your health, how to build better energy every day, why your sleep tracker could be making things worse, and whether health optimisation can actually backfire! Dr. Andy Galpin is a Professor of Kinesiology and Executive Director of the Human Performance Center at Parker University. He has spent over 2 decades working with Olympic gold medallists, world champions, professional athletes, military special forces, and also hosts the Perform with Dr Andy Galpin podcast. He explains: ◼ Why millions unknowingly have a sleep disorder that's silently damaging their health ◼ The morning routine that resets your body clock for better sleep at night ◼ The truth about melatonin, and why most people are taking it the wrong way ◼ The simple sleep tests you can do at home before visiting a specialist ◼ Why waking up exhausted after 8 hours could be a warning sign Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/08/DOAC-Andy-Galpin-Independent-Research-Further-Reading.pdf 00:00:00 Why do you do what you do 00:03:58 What goals bring people to you? 00:07:50 Health anxiety and over-optimising 00:08:53 Sleep disorders are a health crisis 00:10:49 Does sleep apnea disrupt sleep? 00:14:40 Why is sleep apnea so common? 00:15:37 Do I have a sleep issue? 00:18:47 Pros and cons of wearables 00:21:40 What causes a high resting heart rate? 00:22:08 Why is sleep getting worse? 00:23:18 Morning light and light pollution 00:25:36 How much does sound matter? 00:27:11 Best evidence-based sleep supplements 00:29:44 Do you recommend melatonin? 00:34:58 Is there a downside to coffee? 00:37:06 What mattress should I sleep on? 00:38:09 The real issue with screen time 00:47:28 Sleeping when you share a bed 00:49:08 Sleeping in new environments 00:49:54 Optimal temperature for sleep 00:55:54 Ads 00:57:52 Energy management for high performers 01:02:55 Steve's cholesterol results 01:07:26 Why healthy people can have an enlarged heart 01:10:40 Lowering cholesterol with lifestyle and medicine 01:14:15 Low vitamin D 01:17:02 Omega 3 and mercury levels 01:17:52 Exercise and the SAID principle 01:23:37 Use it or lose it with age 01:28:11 Ads 01:29:30 Is grip strength linked to mortality? 01:34:30 How to build muscle power 01:37:03 Does more exercise equal better? 01:41:36 What supplements do you take? 01:43:32 The best way to lose weight 01:51:01 Exercise and weight loss myths 01:53:08 The 54321 method for fat loss 01:54:45 Why am I not progressing? 01:56:27 Can AI create a workout plan? 02:00:43 What motivates people to change? 02:07:03 Are my goals bad? 02:09:20 What is worth doing if you might fail? Quiz Links: PSQI (Pittsburgh Sleep Quality Index) — https://link.thediaryofaceo.com/E41eW4P ASSQ (Athlete Sleep Screening Questionnaire) — https://link.thediaryofaceo.com/3yDF4PF ESS (Epworth Sleepiness Scale) — https://link.thediaryofaceo.com/9RKtDoZ STOP-BANG (Obstructive sleep apnea risk screener) — https://link.thediaryofaceo.com/7UxNsxH ISI (Insomnia Severity Index, PDF) — https://link.thediaryofaceo.com/4mgzHRs Follow Dr Andy: Instagram - https://link.thediaryofaceo.com/CQDR1q8 YouTube - https://link.thediaryofaceo.com/5Squ4wN X - https://link.thediaryofaceo.com/1Fw5A7k Podcast - https://link.thediaryofaceo.com/Fu8uPd7 LinkedIn - https://link.thediaryofaceo.com/5ykmlog Website - https://link.thediaryofaceo.com/8T6M9KJ Performance Coaching - https://link.thediaryofaceo.com/8QLLu9w The Diary Of A CEO: ◼ Join DOAC circle here - https://doaccircle.com/ ◼ Buy The Diary Of A CEO book here - https://link.thediaryofaceo.com/BWjLTZK ◼ The 1% Diary is back - limited time only: https://thediary.com/products/one-percent-diary ◼ The Diary Of A CEO Conversation Cards (Second Edition): https://thediary.com/products/the-conversation-cards-2nd-edition ◼ Get email updates - https://link.thediaryofaceo.com/5IB1H6E ◼ Follow Steven - https://link.thediaryofaceo.com/AGU9QP4 Sponsors: Ketone - https://ketone.com/STEVEN for 30% off your subscription order Shopify - https://shopify.com/bartlett Function Health- https://functionhealth.com/DOAC