The Foods, Tips & Tactics to Build Muscle, Strength and Endurance | Dr. Andy Galpin
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- čas přidán 8. 06. 2024
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Dr. Andy Galpin is a tenured full Professor at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a Human Performance scientist with a PhD in Human Bioenergetics and over 100 peer-reviewed publications and presentations.
00:00 Intro
00:12 The Link Between Exercise & Longevity
06:07 Overload of Nutrition Advice Online
11:00 Domination of Nutrition Tribalism
14:23 The Merger of Fitness & Longevity
25:50 Benefits of Different Forms of Exercise
31:18 What is a Minimal Effective Routine?
36:40 The History of Exercise Physiology
43:09 Impact of Aging on Muscle Fibres
52:56 Tailoring Resistance Training to You
53:53 What is VO2 Max?
1:03:51 How to Measure & Improve VO2 Max
1:08:23 First Principles For Improving General Health
1:20:26 Why You Need to Rest After Exercise
1:26:50 How to Stop Waking Up to Urinate
1:37:20 What’s Next For Andy
1:39:10 Where to Find Andy
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Hey everyone! Thank you for taking the time to tune in. To help you achieve your health & fitness goals, I’ve created a free eBook titled ‘15 Daily Steps to Lose Weight and Prevent Disease.’ Grab your Free copy here: bit.ly/3FcEAHw
This episode is proudly sponsored by:
Maui Nut Venison makes the healthiest red meat you’ve ever tried: super lean and loaded with protein and antioxidants. Delicious, too! Use mauinuivenison.com/max for 20% off your order.
BetterHelp is the world’s largest therapy platform, making professional therapy accessible, affordable, and convenient. Get 10% off of your first month of online therapy at BetterHelp.com/MAX.
AG1 is my favorite multivitamin. Enjoy a free 1 year supply of vitamin D and 5 free AG1 travel packs with your first purchase. All you have to do is visit drinkag1.com/GENIUS
Key takeaways from Dr. Andy Galpin's discussion on building muscle, strength, and endurance include:
1. **Exercise and Longevity**: Exercise is crucial for overall well-being, impacting immune system, bone health, mental health, and more. It's one of the three main pillars of health, alongside nutrition and sleep.
2. **Sustainable Habits**: Adopting small, sustainable changes in diet and exercise can significantly improve long-term health. Starting with simple, enjoyable activities is recommended for building lasting habits.
3. **Nutrition Advice**: The quality of food and reducing calorie intake are key for health and fitness. A diet rich in whole, unprocessed foods is ideal, with precision nutrition offering slight performance boosts.
4. **Nutrition Tribalism**: Debates over diet types (e.g., carnivore vs. vegan) are seen as less relevant to performance-focused nutrition, which should be tailored to individual needs and physiology.
5. **Fitness and Longevity**: Cardiovascular fitness, muscle mass, and strength are significant predictors of longevity. Both strength training and cardiovascular endurance are important for health.
6. **Exercise Forms**: Different forms of exercise, including strength and endurance training, are crucial for optimal health. The type of exercise should be chosen based on the physiological demand it places on the body.
7. **Minimal Effective Routine**: Minimal effort can maintain muscle size and strength, with specific training frequencies suggested for different fitness aspects like speed, endurance, and hypertrophy.
8. **Exercise Physiology Evolution**: The field has evolved from focusing primarily on endurance to incorporating strength training, with HIIT emerging as an effective method for improving fitness.
9. **Aging and Muscle Fibers**: Aging affects muscle fibers, particularly fast-twitch fibers. Resistance training is essential for maintaining muscle mass and overall health.
10. **Resistance Training**: It's important to stress muscles with heavy resistance training, but "heavy" is relative to the individual. Exercise selection is more crucial for specific sports goals.
11. **VO2 Max**: VO2 Max is a key measure of cardiovascular fitness and a predictor of longevity. It can be improved with training, and resting heart rate is an important health indicator.
12. **Improving General Health**: Dr. Galpin emphasizes reducing problems to their baseline and focusing on fundamental health principles, advocating for a biologically appropriate diet and questioning sensationalist claims in fitness.
13. **Rest and Recovery**: Sleep is vital for health, performance, and muscle recovery. Strategies to improve sleep quality and duration, such as managing CO2 levels and napping, are recommended.
14. **Future Endeavors**: Andy Galpin is involved in various projects, including an education company and a sleep company, focusing on providing valuable information and tools for training, nutrition, and high-performance living.
Andy "it depends" Galpin 😂 He's overflowing with laser focused insights, great guest Max 👌
Real world researchers and scientists almost exclusively hinge everything on “it depends” lol, because it does if you’re actually thinking about anything. Most people don’t these days.
Probably your best episode yet. Thanks both 🙏🏽
This is an amazing podcast and there is so much to learn here. Dr. Galpin is incredibly articulate and brings the information to us in a practical way. I'm so thankful and grateful for your valuable information Max and Dr. Galpin, which will greatly improved the quality of our lives! I really appreciate it guys!🙌❤👌👍
Well said
Omg timestamps plz
They added them 🙂
The glass example at 47:00: Once upon a time I was so used to carrying around my heavy 1 year old nephew that when someone handed me their newborn it almost hit the ceiling... well, it would have if we weren't outside. 🤣
Outstanding!
I'm glad he said he doesn't care about the vegan vs carnivore debate, hopefully it'll make Max stop going on about as it does get old. Also, I pee at night and have done since I was child and I'm only in my late 20's 😂
Does anyone know the algae Dr. Galpin is talking about for Oxygenation?
The oats thing is because of Paul Saladino right? It's basically a glyphosate thing? I'm not even sure glyphosate is used anywhere other than the US? Anyway, if you're worried, just buy organic oats or just don't eat them every day! Also if the studies about oats include instant flavoured oatmeal, then it's void!
So walking an incline of 10 at a pace of 3.3 getting my heart rate to 147. Is that considered Cardio?
I'd say yes
Absolutely! Sounds like a great zone 2 workout. However, for maximum benefits you need to do that for a minimum of 60 minutes.
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0:41
37:00
It was mostly about what he wasnt interested or find relevant vs less about actually useful guidance… shame that for such a long podcast important topics is very limited..
😢I think you have valuable information to share but why are these podcasts alls so long winded and drawn out ? why can't you just get to the point in 30 minutes. I find theres so much fluff and hyperbole I lose my concentration and focus waiting to reach the points I need to know.
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