8 hours ago

573 | Everyday Habits for Hunting Performance with Dr. Andy Galpin

Andy Galpin returns to the show to discuss everyday habits that can help or hinder your performance as a hunter. Topics covered include physical training and injury prevention, the power of sleep, what does and doesn't matter in nutrition, mental skills for high performance, and more...

Physical Preparation & Injury Prevention

Identify Your "Performance Anchors": Prioritize training based on your specific weaknesses—whether it is ankle stability, back strength, or nutritional deficiencies—that are most likely to cause failure during a long hunt.
Develop Tissue Tolerance: The goal is to prepare your body (specifically low back, knees, and ankles) to handle the repetitive stress of a multi-day hunt so you don't "break" on day three.
Use Your Actual Gear: Do not wait until the hunt to wear your boots or pack. Wear them during daily activities or training to let your body adapt to the specific stress loads of that equipment.

The Power of Sleep

The Number One Risk Factor: Poor sleep is a primary driver of injury risk and negatively impacts everything from cognitive focus to food cravings.
Consistency Over Duration: It is better to sleep the same six hours every night than to fluctuate between four and nine hours. Your body optimizes sleep better when it recognizes a consistent pattern.
Perception Matters: A person's perception of how they slept often dictates their performance more than the actual hours of sleep they received.

Nutrition & "Major in the Majors"

Focus on Quality: Avoid getting lost in "minor" details like seed oils if you are still eating inconsistent meals or highly processed gas station food.
The Micronutrient Factor: While calories and macros determine body composition, micronutrients (vitamins, minerals, fiber) determine how you actually feel and perform.
Protein Intentionality: Many people eat less protein than they realize. Reaching high targets (e.g., 1g per pound of body weight) requires specific planning rather than just "eating meat".

Mental Performance Skills

Talk to Yourself, Don't Listen: To build grit, use your own name (or a nickname) when encouraging yourself. This creates a psychological detachment that allows you to view a problem as a "coach" rather than being embedded in the suffering.
Physical Grounding: Use a "reset button," such as touching a specific wristband or looking at a meaningful acronym, to regain focus when you feel overwhelmed or lost.

LINKS FOR THIS EPISODE...

Vitality Blueprint: https://www.vitalityblueprint.com/exo — Save 10% with code EXO10 through 04/30/26
Andy's Website: https://www.andygalpin.com/
Andy's Podcast: https://performpodcast.com/
Andy's Instagram: https://www.instagram.com/drandygalpin/
Episode 454 | Hunting & Human Performance: https://exomtngear.com/blogs/podcast/454
Episode 542 | Resilience, Joint Health, & Sleep: https://exomtngear.com/blogs/podcast/542

The Hunt Backcountry Podcast is brought to you by Exo Mtn Gear: https://exomtngear.com/