{"podcast":{"title":"Lift Free And Diet Hard with Andrew Coates","slug":"lift-free-and-diet-hard-with-andrew-coates-60220","podcast_index_feed_id":60220,"rss_url":"https://anchor.fm/s/4acb2b0/podcast/rss","website_url":"https://andrewcoatesfitness.com/","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/684268/684268-1730332827731-5cb6847635b12.jpg","author":"Andrew Coates","episode_count":493,"summary":"The Lift Free and Diet Hard Podcast dives deep into the science and practice of living a strong, healthy, and intentional life. Hosted by Andrew Coates, the show brings together inspiring guests to share insights, stories, and practical advice that empower listeners to build confidence, make informed choices, and stay resilient in their fitness and wellness journeys. Every episode encourages thoughtful exploration of what it means to lift free, diet hard, and live fully.","last_synced_at":"2026-09-08T12:20:46.823568+00:00","page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220"},"episode":{"title":"#485 Dr Andy Galpin - Sleep Masterclass","slug":"485-dr-andy-galpin-sleep-masterclass","published_at":"2026-07-09T06:00:00+00:00","page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220/485-dr-andy-galpin-sleep-masterclass","show_page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220","url":"https://podcasters.spotify.com/pod/show/liftfreediethard/episodes/485-Dr-Andy-Galpin---Sleep-Masterclass-e3lrk1o","audio_url":"https://anchor.fm/s/4acb2b0/podcast/play/122588664/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-9%2F427629476-44100-2-e41a8c370572c.mp3","summary":"Dr Andy Galpin shares a masterclass in sleep for everyday quality of life. Andy adds nuance to the often oversimplified and misleading claims about sleep, including: Why your sleep is the biggest opportunity to improve your quality of life Defining poor sleep versus sleep deprivation What are the acute negative effects of poor sleep? Why people are remarkably resilient after one night of poor sleep How to build sleep resilience Why your elaborate sleep ritual might actually be working against you How to sleep better when you travel How our perception of our sleep quality affects how we feel The difference between our physiological and psychological tolerance to poor sleep How to develop the skill of falling asleep quickly Is blue light exposure as problematic as we often hear? Why the nervous system arousal from media may matter more than the light itself How dangerous sleep apnea really is Why most sleep apnea goes undiagnosed Does mouth tape actually work? And a lot of practical tactics for improving your sleep Instagram: @drandygalpin CHAPTERS 01:12 Sleep: Your Biggest Lever 02:26 Recovering From a Bad Night 06:44 Sleep Wearables Reality Check 12:39 Building Better Sleep Habits 15:16 Sleep Resilience vs Chronic Sleep Loss 18:39 Sleep Rituals and Travel 22:58 Screens and the Arousal Myth 25:34 The Worst Apps Before Bed 26:33 Why Content Matters More Than Blue Light 27:44 Hotel Sleep and Travel Anxiety Hacks 29:29 Sleep Apnea Reality Check 32:15 Beyond CPAP: Other Treatment Options 38:15 Altitude, Pregnancy, and Sleep Apnea 40:31 Mouth Tape and Nasal Strips 43:03 Learning to Fall Asleep Faster 45:13 Wind Down and Consistency SUPPORT THE SHOW If this episode helped you improve your understanding of sleep and recovery, you can support the show by: Subscribing and checki…","meta_description":"Dr Andy Galpin shares a masterclass in sleep for everyday quality of life. Andy adds nuance to the often oversimplified and misleading claims about sleep,…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2939,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/lift-free-and-diet-hard-with-andrew-coates-60220/episodes/485-dr-andy-galpin-sleep-masterclass/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220/485-dr-andy-galpin-sleep-masterclass.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}