239 ‒ The science of strength, muscle, and training for longevity | Andy Galpin, Ph.D. (PART I)
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- čas přidán 28. 04. 2024
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Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy sets the foundation for the conversation by discussing the anatomy, microanatomy, and physiology of the muscle, including explaining what it actually means to undergo hypertrophy of the muscle. He then explains the difference between power, strength, speed, and hypertrophy and how those differences relate to what's happening at the cellular level and the functional unit level. Additionally, he discusses energy sources for muscles, the importance of protein for muscle synthesis, the various types of muscle fibers, and the factors that determine one’s makeup of muscle fibers. Finally, Andy wraps the conversation with how he would design a program for an untrained person committed to adding muscle and functional strength for longevity.
We discuss:
0:00:00 - Intro
0:00:08 - Andy’s path to expertise in exercise
0:07:09 - Contrasting strength, power, and force production and how they inform us about training for longevity
0:16:03 - Muscle energetics: Fuels that provide energy to muscles, and the importance of protein
0:29:34 - The structure and microanatomy of muscle, muscle fibers, and more
0:41:40 - Energy demands of skeletal muscle compared to other tissues in the body
0:51:37 - How a muscle contraction works and why it requires ATP
0:57:18 - Muscle fibers: modulation between fiber types with movement and changes in fibers with training and aging
1:07:56 - Andy’s study of twins demonstrating the difference in muscle fibers between a trained and untrained individual
1:18:36 - Microanatomy of fast-twitch and slow-twitch muscle fibers
1:31:15 - Factors that determine one’s makeup of muscle fibers and how adaptable they are with training
1:40:49 - Hypertrophy and what happens at the cellular level when a muscle grows
1:49:59 - How athletes quickly cut water weight and the rehydration process
2:01:48 - Different types of athletes
2:04:21 - Training advice for a hypothetical client who’s untrained and wants to add muscle and functional strength for longevity
2:09:10 - Changes in muscle and muscular function that occur with aging
2:15:51 - Training plan for the hypothetical client
2:30:51 - What drives muscle hypertrophy?
2:38:27 - How to properly incorporate isometric exercises into a workout
2:46:38 - Additional training tips: movement patterns, how to finish a workout, and more
2:50:13 - Ways to incorporate high heart rate exercise into a workout plan
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About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 45 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
Learn more: peterattiamd.com
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In this episode, we discuss:
0:00:08 - Andy’s path to expertise in exercise
0:07:09 - Contrasting strength, power, and force production and how they inform us about training for longevity
0:16:03 - Muscle energetics: Fuels that provide energy to muscles, and the importance of protein
0:29:34 - The structure and microanatomy of muscle, muscle fibers, and more
0:41:40 - Energy demands of skeletal muscle compared to other tissues in the body
0:51:37 - How a muscle contraction works and why it requires ATP
0:57:18 - Muscle fibers: modulation between fiber types with movement and changes in fibers with training and aging
1:07:56 - Andy’s study of twins demonstrating the difference in muscle fibers between a trained and untrained individual
1:18:36 - Microanatomy of fast-twitch and slow-twitch muscle fibers
1:31:15 - Factors that determine one’s makeup of muscle fibers and how adaptable they are with training
1:40:49 - Hypertrophy and what happens at the cellular level when a muscle grows
1:49:59 - How athletes quickly cut water weight and the rehydration process
2:01:48 - Different types of athletes
2:04:21 - Training advice for a hypothetical client who’s untrained and wants to add muscle and functional strength for longevity
2:09:10 - Changes in muscle and muscular function that occur with aging
2:15:51 - Training plan for the hypothetical client
2:30:51 - What drives muscle hypertrophy?
2:38:27 - How to properly incorporate isometric exercises into a workout
2:46:38 - Additional training tips: movement patterns, how to finish a workout, and more
2:50:13 - Ways to incorporate high heart rate exercise into a workout plan
Hi, Looking for expertise. Please help me find the right help that could transform lives by being the living example of health and physical strength and function restoration. I am looking for a program/ person/trainer/ professional physical therapist, physiotherapist, who could video shoot for a new you tube channel, if they chose, who to heal my body and injuries, imbalances, compensations, at 53? I use to be a body builder, au natural, for four years in my twenties. I want to be balanced, functional, stronger, and flexible in areas I have lost some. Please help. I soon will have some foot bones fused to fix my arch because the posterior tibialias tendon is torn and retracted. the one responsible for raising up on your toes. My right hip hurts now too probably from muscle compensation. I wish they could repair then tendon but he said he could not, that it would fail. Ive already had both shoulders rotator cuff tendons repaired in 2012 and 2013. and my subscapularus seems to be the tight one interfering in shoulder flexibility. it gets stuck, and I hear clicks or snapping when I do some of the PT exercises. I believe aging is not real as it comes to myself, its from not doing any thing and gaining imbalances and compensations when I stopped taking care of myself. and I use to drink. I stopped. I eat healthy, no processed food except if I process it myself. I have been losing weight because of stopping all alcohol and don't eat any conventional sweets or sugar. I want to show the world you can heal and gain strength. I can not do an olympic squat. not even one with my body weight. And not one push up and I can not do one pull up. not at all. I want to heal and become functional, and gain strength...endurance. to be able to play and lift my granddaughter again. please help. Any trainers or professionals wish to help me? We have a spiritual community space building ( The Octagon) that could be converted into a whole training and rehabilitation center. I am at shireinthewoods@outlook.com Tayha Anderson we have cabins for rent and our Octagon building which could be transformed into a whole healing and rehabilitation center.
I just want to be an example for others without hope, and show and prove that you can heal and gain strength enough to function and live well. Especially to play again, run again and dance with my daughter. ride horses again. Please help or pass along this info to anyone who can or would be interested in helping me so we can help the world of those who are so depressed and limited physically.
Please help me find the right help that could transform lives by being the living example of health and physical strength and function restoration.
Kkkkkkkkc
@Tayha Anderson --- you sound like the perfect student to study yoga!
Strength, endurance, flexibility/ROM, and meditation to calm the mind, all are areas you want to work on, and luckily, yoga teaches!
Good luck to you.
And please let us know what you find!
😊
The first
"The liver has a special place in my heart." - Peter Attia.
Lol
😂 love it
Never knew he had such unique biology.
@@HannahIm
And 😊😊😊😊😅
And 😅
@@HannahImy😅🎉🎉में y🎉🎉😅y🎉 th🎉😅
Oh to hear a guest finish a thought without interruption!
Very interesting. For those of us in our 70’s and beyond who can see how being weak and ill drains our economy and resources, a discussion focusing on staying strong and flexible the last quarter of life would be very helpful. Identifying resources, pitfalls to avoid, and tips would all be very welcome. The last thing any of us want is to be a burden to our children, but we’d love to continue to be able to get up and down from the floor, chase grandchildren, hike trails, do hours of volunteer work lifting and loading food boxes at the food shelf…whatever life brings. Thanks for providing information like you do!
EXERSIZE and avoiding "ultraprocessed" food goes a long way.
@@grc6631 thanks! I do that…every day.great advice for everyone.
@@grc6631 R
@@grc6631 R
I feel like his new book, Outlive, addresses a lot of this important topic.
Two pure otter geniuses of human beings, conversing about these kinds of topics, is pure genius in itself!!!!
Big fan of Dr Galpin, happy to see him coming back to making content for wider audience both here and on Huberman's Lab
Pure gold! 🥇 These were the most valuable two hours, 55 minutes and 15 seconds of my time this year. Can't wait the Part II!!
Andy Galpin on a second podcast this week - pure delight, absolute brain workout
Remarkable content. I've lived the "endurance athlete" dichotomy and it took Dr. Attia to open my eyes. Resistance training, VO2 Max, protein and creatine......in a much better place these days. Thank you!
As a skeletal muscle physiology and energetics nerd, this was one of the best podcasts I've ever seen. Great episode!
Fun fact! I worked in a lab that was looking at multinucleated cotton cells due to meloidogyne nematode parasites. I cut those cells into something like 20nm slices, took TEM images and fed those images into a computer to generate a 3-d image of the cell. We found out that the cells were not syncytial at all and that the nucleus was actually lobed out and that prior descriptions had all been wrong. The lab published and everybody said, "oh wow. That's cool. Anyway, when is the entomology picnic?" And that was that.
Andy Galpin is one of the best.
This is pure gold. Thank you a lot .you both are servers of humanity.Be blessed and keep the good work.👍
Our bodies are so amazing.
Dr. Galbin knowledge is mind blowing both in width and depth. On top of this, he has gathered a more than decade’s long DAILY with ELITE ATHLETES. The two thinks compounded are a unique snowball effect of first hand marginal knowledge applied while at the same time a pragmatic approach on how to granulate it for a specific one o one needs. The huge humus of that is a genuine humility, curiosity, clarity of thinking, execution, ground experience, passion, and inspiration. When he is speaking like in this podcast i am fascinated by his contagious passion and his ability to be clear, speak easy, and for the “folks”. Thanks Dr. Galbin. I think that this has been some of the most informative and interesting 2h’s ever. Thanks Dr. Attia for hosting Dr. Galbin, one of the best podcast.
The passion of both guys talking about this is next level... so contagious!
So love Dr. Galpin! Could listen to this over and over again! So much great information. Thank you so much!
Two of your beat episodes. This dude needs to write a book. If he can write as well as he verbally explains things, it would be a can’t miss best seller.
Peter's inquiry questions are the reason why he could not get throught the 10 pages! But really interesting insights from science nerds! Thanks a lot for publishing!
Loving the dynamic play Andy's describing near 2:30:00 in! Run/jump/play with my bike doing cyclocross and mountain biking in my 60's is what keeps me smiling and motivated. So thrilled to hear the bonus benefits while I play, and I'm incorporating more and more weight training ("Lift heavy s**t", Dr Stacy Sims). Awesome pod!!
Wow. That's really some kind of a fun way of staying healthy and fit. Keep it up!
One of the most epic shows I’ve seen. So generous!
this episode is amazing!
This is incredible. The level of depth and relevancy to almost anyone working out from this talk is worth at least a course in Uni. I learned so much. The discussion about muscle fiber distribution and inner life was a true gem. Looking forward to the rest of the talks with Andy.
Brilliant. Long but not a wasted minute
Maybe the best podcast, yet. Always love digging deep into the A&P of muscle fibers. Totally fascinating.
Peter, I love the material. Great stuff. I critique is to finish one topic before moving to the next. Left me with a few unfinished or chopped up answers.
I love this terminology: "the brain is greedy" and "the liver is like a prize fighter". Just brings a smile to the face of a certain type of person (like me).
Bloody hell, wow! Head blown, but with excitement. Thank you to both 🙏 I will be listening to this plenty more to understand it in more depth.
This is the collab we all needed!
Fantastic interview and content. Thank you!! I had requested Dr Andy Galpin when you asked who your followers wanted to hear more. #KickAss100YrOld.
Dr Halpin just broke my heart in telling me that my increased muscle mass doesn’t elevate my metabolic rate by more than about 30 calories per pound. That was a punch in the gut, but it also explains a lot of things. I soooo love this stuff!
Attia: “You mean we don’t have data on sprinters?”
Galpin: “No.”
Attia: “Why?”
Galpin: “Can’t catch ‘em. They’re just too fast.”
(I may have made up that last part. 😂)
This is extremely exciting, both of your episodes with Huberman were some of the most valuable pieces of information I've absorbed
Amazing podcast. I consume a lot of content in this area, and this one has had the highest quality and density of information. Thank you. (Age 53, 8th year of crossfit)
wow this was so informative and I hope he comes back for part 2!! The breath hold thing to achieve high heart rate was such an AHA moment for me..I'm an ectomorph who tends to be underweight and focuses primarily on weight training but I understand how important cardio is, so that is something I'm going to try! Thank you for this podcast!
always glad to hear andy on a podcast
Looking at Peter Attia’s shirt takes me back to my childhood, early Sundays mornings when we used to wake up before dawn to watch Formule 1! :)
F asleep with the computer in, and woke to this interview playing. Fascinating! At 59 years of age active in grappling arts, I NEED to change/improve myself for the future! I will continue to listen and try to apply this information. I would love to build my 24-year-old chest again at less than 10% BMI.
On Isometrics, as a Calisthenics athlete I can say there are also other advantages:
Pros:
-Safety
-Time under tension: much easier to maintain and reach true failure.
-Challenge specific ROM: a) otherwise undertrained or b) sticking points.
-Specificity: strength gains comes very fast with proper training.
-Simplicity, which transfer in easier technique and more effective training.
-Learning: Most of isometrics are also starting or ending point of a lift. (for example: hanging for a pull up, or Rings support with Dips). This translates in a better visualization of the lift, since you have a really well understanding of where to start and how to finish.
-Variety of stimulus compared to standard training. This also helps to "take a break" during the week.
Cons:
-Not Hypertrofic as compounds movements
-Not always functional as compounds movements
-Not time effective as compounds movements
-Specificity: No transfer on other angles/lift
-Not always easy to measure or increase load.
BEGINNER TRAINING EXAMPLE:
In Calisthenics, most skills are isometries. Since are so specific, if it make sense to train them only if you have the specific skill as a goal. Otherwise there are always better alternatives (compound movements). Anyway, is always good to insert some isometrics for variety.
Exercises:
Legs A: Horse stance
Legs B: Single-leg Reverse plank (belly to the ceiling)
PULL A: Hanging (+L-sit)
PULL B: Tuck Front Lever
PUSH A: Handstand
PUSH B: Ring Support (+L-Sit)
Moving is health.
And even, just moving is enough to live old . . .
Fantastic Pod! Can’t wait for round two-20. Not sure what you have to do to get him back, but it’s definitely worth it.
Great podcast! Glued to the screen for the entire 3 hrs lol Just incredible information
P.S part 2 would be fantastic
Excellent discussion, Peter. I learned a lot today.
Thank you for your workouts; I always look forward to them.
I love this interview, some parts listened few times and made a lot notes... Thank YOU so much for you time and looking forward to 2nd part 🙂
one of the best podcasts in a very long time
Happy Birthday! 🎉 Wishing you all the best! Great workout.😊
Incredibly informative discussion. Awesome
This makes a lot of sense. I wish more trainers and experts were near my city here in corpus christi. i FEEL like none of these trainers are credible nor capable in providing a quality workout routine.
Thanks Dean you're the best
Mmc was there! My husband went up and got 12 to 16 reps! This is his jam. I was strong went up kept form. I'm proud of us. Nice workout. I loved the drums! Thanks guys!
Thanks for your videos! I have the same injury as you on the same knee and was having a hard time finding a workout like this!
Looking forward to every video you post and love the variation of content🫶🏻. And thanks for sharing helpful tips on lifting techniques 😊
Very informative interview I have enough science knowledge to grasp most of discussion. However, listening to the interview the first time is frustrating because interviewer takes us off in various directions, interrupting guest’s answers taking us down a side path, which makes it difficult. Worth listening over several times. Very valuable information.
I agree. While I feel Peter Attia is brilliant and really knows his stuff....
I, unfortunately, always seem to come away from listening to his interviews AND his AMA'S feeling that it's more important to him to prove how knowledgeable he is, than to try to break the discussion down into understandable bits of usable data the layperson can use to improve their health & fitness.
I unsubscribed from Dr. Attia's monthly premium subscription - that I subscribed to for 6 months- for that very reason. Just wasn't able to glean helpful, usable information from being privy to his full AMA podcasts. 🙄
@@barbarafairbanks4578 I feel both these guys do this.... They cant answer a simple question without going off on scientific ramblings like they don't want us to forget they have degrees lol, it's like if you ask someone what time it is and they reply by explaining to you how the inner gears of a watch work....
@antoniosdongas157 😆 haha, loved your analogy about the watch...🤣
(I have a son like that, btw🙄)
I should try to correct myself on my attitude re Dr. Attia - while I trust his knowledge (ahem! Probably too much😳),
I should refrain from accusing him of 'showing off his knowledge' by talking above the lay person's head - that's really not fair to him.
I do think, though, that his often getting too scientifically technical for us lay people is just a phenomenon that 'happens'...especially when 2 very brilliant people get together and discuss a topic they love and are SO well versed in.
I've watched Dr. Huberman (whom, of ALL the scientific types I follow)...has it down to a science how to include his mainly 'lay' audience in the convo so that we, also, can understand what these 2 brilliant minds are talking about.
As result, I did feel that Andy's input in his Huberman interviews was totally understandable in the series of fitness interviews Huberman did with Andy.
But...get TWO of these types together who, idk 🤷, maybe forget their lay audience so thoroughly, that they seem to completely let go of the reins and FAGET-ABOUD-IT!😳!...
About a third of the way in, they've lost all but the most astute scientific types who might be listening 🙄
Awesome stuff. Wow. That is the best practical information ever.
Terrific episode. Thank you both.
You two are genius !
Fantastic episode. Thank you guys
I loved this workout the music everything! I’m subscribed and will do more of your videos thank you!
Amazing workout👍🏾👏🏾
Awesome podcast! Part II, please.
Love this guy!!!!
I would love to see here Neal Hallinan for summary of nervous system & brain and muscle connection. That is what is missing here. PRI approach.
This was perfect - exercises are a bit different 🎉 and music is good and you’ve included instructions as needed 👍
2:29:00...I just want to acknowledge how important these statements of " I haven't jumped like this is years" is. I care for my 94 y.o. mother. One day age was super sad. When asked why she si.ply said, " I'll never run again" it was heart breaking to hear AND realize some day that will be me.
Turned it up!!!!! Now off to start a wonderful day!
Loved this episode
Part 2 please!!
Can somebody please sum this up for me, because I'm not getting it . What should I be doing at 60, if anything, thanks.
Totally Agree 💪💪
Bring on Part Deux!
Stoked for part 2!
Great class - really pushed me. I’d love to see classes that are based on reformer but without the machine.
This one is a REAL GEM 👊🏼🔥❤️🙏🏼 -👏🏻👏🏻👏🏻
Love this stuff!
I'm taking this seriously!!! Finally found what works for me.😊
Good stuff feeling pumped 💪🏻💪🏻👍🏼
Picked up so much info from this podcast - THANKS! Took me 4 sessions to get through it; looking forward to part 2. Being over 65, retaining balance, power, mobility, coordination, and speed are "fun" challenges. Endurance is less complicated. Setting up a rower or some other apparatus in front of the TV translates into 30-90 minute sessions of either steady-state or HIT work. Question: How much research is available regarding the efficiency of Qi Gong. Tai Chi, and other subtle movement patterns, especially as it relates to the aging population? Thanks again.
I've been doing martial arts for over 15 years and you can do both. Strength and muscle training with good stretching and mobility works great together.
🎉 i can’t believe I made it to the end thank you Syd
Thank you!
so happy with this guidance and the scientific detail underneath - a very worthwhile investment of time (twice)
great content - thank you
As someone recovering from paralysis via TBI I'm curious to hear more about why immobilized populations tend to develop 2x fibers, is it because of spasticity? Because it's likely not via hard fast training.
Part 2 please. Thanks
This is so interesting!!!
I don’t know what I enjoyed more, the episode or the Ayrton Senna shirt ❤
our thoughts are powerful, mental power will determine all
Let’s go verge! Great video 👊🏼 you got my subscribe
I love your shirt, Peter. Senna , the best!
Please to an entire series about these contents
Muchas Gracias !!
Yep part two please.
This workout was 💣 I was totally thinking “what just happened?” When Sydney said it 😂 I definitely pushed hard and the message was amazing
I went to cal state Fullerton. Played sports.
Unfortunately no galpin when I was there.
You gave me a few ideas . I'm a gymnast.
The oldest gymnast in the world. I'm going to start fast twitch activate with basketball practice.
Will drinking beer break my fast? 🤔
A man after my own heart!
Nice, almost 3 hours!
Wonderful
Dr. Galpin needs his own podcast. I'd subscribe to THAT! By the way, if he's looking for a new intern to help in his lab, pick me! Pick me!
Addendum: I now see that Dr. Galpin DOES have his own podcast. I stand corrected! And grateful!
@@kimdecker8901 yah...and he probably could - literally 🤣
I would like to say thank you for these podcast with all of your interesting health topics. I just came across it this year and I listen to them as I drive back-and-forth to work. I would like to know the opinion of both of you related to taking amino acid tablets to help increase protein intake. I’m in my 50s and perimenopausal. I do eat healthy and work out. I find it hard to get the amount of protein I need due to the fact that I’m pescatarian and I’m a busy cardiac nurse. Our time at work to eat is very brief. So besides drinking protein shakes, do you find it helpful to take amino acid supplements?