In this episode, I sat down with Dr. Andy Galpin to break down what actually drives performance—and why sleep is often the most overlooked limiter.We dive into how performance is always individualized, but sleep consistently shows up as the biggest bottleneck. We unpack common sleep misconceptions, how to improve it without unrealistic routines, and why behavior change—not more information—is the real solution.We also cover caffeine, nicotine, downregulation, and stress management, along with practical frameworks like the quadrant model and allostatic load, so you can better understand where your recovery is actually breaking down. Timestamps:- [00:00 – 02:30] – Andy’s background.- [02:31 – 05:08] – The biggest performance pillar.- [05:09 – 11:51] – Common sleep misconceptions.- [11:52 – 21:47] – How to assess poor sleep.- [21:48 – 23:30] – Managing caffeine intake: timing vs dosage.- [23:31 – 27:55] – Nicotine as a substitute for caffeine.- [27:56 – 30:49] – Learning to shift into a parasympathetic state. - [30:50 – 33:32] – Creating boundaries around sleep.- [33:33 – 36:14] – The quadrant model.- [36:15 – 39:38] – The rule of recovery vs training.- [39:39 – 48:09] – Allostatic load explained.- [48:10 – 52:25] – Managing sleep with kids, chaos, and unpredictable routines. - [52:26 – 56:47] – Sleep disruptions from partners and how to identify hidden issues like undiagnosed sleep disorders. - [56:48 – 01:02:22] – Travel and sleep.Links & Resources:Follow Dr. Andy Galpin on Instagram: @drandygalpin Connect With Dr. Andy Galpin: https://www.andygalpin.com/Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink