Welcome to the official RU-vid channel of Dr. Andy Galpin.
Dr. Galpin is a Tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. He's also host of the podcast, Perform with Dr. Andy Galpin.
A zone 2 / zone 3 run is just so good. When you hit that 2-3 mile mark and something changes, making you feel like as a feather. Love that. Throw in some all out sprints once a week? Hell yeah.
@DrAndyGalpin For older people who are likely to have greatly lost fast twitch muscles, you want to do power type movements to build muscles at low reps yet you said to build muscles (hypertrophy) you have to do higher reps. These contradict. So how do older people build lost fast twitch muscles?
This gave me an idea, that one could get a scientific research by offering a training program for non-pro enthusiasts, who would follow a plan of an experienced coach that would instruct competeing groups with slight variations to test hypotheses of impact of particular training strategies. Non-pros would sacrifice that last 1 % of the perfornace for price (cheap or free), scientist would get motivated testing subjects for free, and everybode would get the scientifically very detailed and proven insights and pros would get more power by applying it.
01:43:00 To improve VO2 max, you can optimize the stroke volume and A-VO2 difference factors by training across a wide spectrum of exercise intensities. As a rough guideline based on logs of endurance athletes, 70% of training time at 60-82% of heart rate peak, 20-25% of training time at 82-90% of heart rate peak, and 3-6% of training time at 92-93% or higher of heart rate peak.
Love the podcast. Just wanted to say though, the heaviest deadlift is Hafthor @ 1104 lbs, not Andy Bolton's 1008. I believe 26 people are credited with over 1000 lb deadlifts so Andy is not alone on the mountain top any longer. Also, the difference between the raw bench record (782 lbs) and the equipped bench record (1401 lbs) is outrageous. Saying the equipped bench record is representative of the peak of human strength is like saying the highest someone can bounce on a trampoline is representative of peak human power/speed.
At 12:00 it's probably very important to differentiate between muscle soreness and muscle pain. The difference between DOMS due to say trying a new exercise at too high a volume vs a grade 2 or 3 muscle injury or tendon problem due to incorrect technique.
As someone with 30+ yrs of sporting & competitve sport experience, as well as a background in biological sciences & biochemistry I tend to cringe when my fellow gym goers talk about doing cardio, and when I see what they do it is generally just walking on a treadmill for 30mins after an upper body session and having a chat. I just don't like the short form word. It's so non-specific. Interesting conversation though I'm sure Inigo is having a fit somewhere. 😀
my game changer was developing my very own sleep meditation. I can be on 120% arousal full of adrenaline, if my body is tired I can go to sleep within 5 minutes using this. one of the best skills I ever developed.
Excellent video! Can you please guide as to what should be the diet for each type of training? It has always been difficult to understand that part, for me. Thank you.
Have you seen any good evidence concerning using creatine *hydrochoride* vs. monohydrate? Would you recommend it? It's supposed to be better absorbed, so people could take a capsule instead of the powder which is sort of gritty and offputting.
What would you say is a minimum amount of protein (per day) during a rest week or holiday? Is there any risk (to muscle, strength etc) in having a lower protein intake if I'm not training for a short period? I'm also about to travel for a year and wont be able to train regularly and consistently. Is there anything I can do with my nutrition to minimise muscle loss? My calorie intake will have to decrease to avoid gaining tons of weight, so my protein will most likely decrease too.
Summary for people with TBI that cannot hold the concentration for two hours..creatine (10g p/d), fishoil (2g p/d) and BCCAA's (55 g p/d) have the strongest scientifical evidence to enhance recovery after TBI. Vitamine B2 (400 mg p/d), Choline (250 mg-1g p/d but with acute TBI 2 g a day), Magnesium (400 mg p/d) and anthocyanins (get them out of 100g blueberries a day) have a little less strong scientifical evidence but still seem to me to be worth trying. Happy healing people.
after 40 to get your sleep right you need to do everything else right , diet , excercises , sun exposure , stress , caffine , being active, water intake , good sleeps simply become a sign that you did every other thing right.
@drandygalpin I would like to mention the recent episode of Peter Attia with George Brooks on lactate, and especially the segment starting at 0:45:55 in which he discusses how the infusion of lactate could aid recovery from traumatic brain injuries: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-TGuPXGak5GI.htmlsi=CXWoZR69f3taU9db&t=2756
1. **Assessing Sleep Disorders**: Understanding specific sleep issues based on one's activities and physique, like sleep apnea in larger individuals or disrupted circadian rhythms in early morning trainers. 2. **Reducing Sleep Latency**: Avoiding stimulants like caffeine close to bedtime and minimizing engaging in stimulating activities such as watching TV or using smartphones that encourage novelty-seeking. 3. **Optimizing Sleep Environment**: Creating a 'sleep sanctuary' by removing distractions like clocks and managing environmental factors such as temperature and noise levels. The concept of environmental pattern recognition is emphasized, where familiar scents or conditions can improve sleep quality, especially when traveling. 4. **Dietary Influences**: Discusses the impact of eating habits near bedtime, highlighting that small, high glycemic index snacks might improve sleep but large meals could disrupt it. Hydration is also a factor, where excessive water intake can impair sleep by increasing the need to urinate. 5. **Addressing Snoring**: The effects of snoring on sleep quality are detailed, including how it can affect not just the snorer but also their sleep partner. Solutions like mouth tape, nasal dilators, and sleeping positions are suggested. 6. **Behavioral Adjustments**: Recommendations include avoiding overly exciting TV programs before sleep, utilizing soothing scents like lavender in the sleeping area, and maintaining a cool room temperature.
Would it be overkill to add 1-2 days of long duration endurance training and 1 day high heart rate training? Hypertrophy is my main goal right now, but i don’t want to neglect other areas of my health. I’m not clear on if and how long duration and interval training should be incorporated in the ABAB plan. Thank you so much, btw, the information you make accessible is priceless and greatly appreciated!
I agree with your comments about confusion in estimates of VO2 max. I'm 73 now and just getting back into cardio training after a few bad years. By the time I was 16, football had taken the cartilage in my left knee, but I rebelled against the doctors who told me I'd be arthritic by my 40s. I read Cooper's Aerobics and figured that if 1.5 miles was good, then 3 miles were 2x good, 6 were 4x good, and so on. My last marathon was when I was 62, and my last half marathon was when I was 65. When I was in my 20s, my best mile time was just under 5 minutes, 10k was under 36 minutes, and 10-mile was around 70 minutes. Back then, my wife couldn't stand me sleeping on my back because the bed would shake every heartbeat. In my 60s, those times had moved so far up, and my knee was so screwed up that I switched back to weight training. Then hell visited me. I had a stroke about 2-1/2 years ago, followed by a sinus infection and Afib. A catheter ablation chased the Afib away, and a total knee replacement got me starting outdoor running again. A year and a half ago, a DNA health test showed that I had the double MTHFR mutation that screws up methylation of B vitamins and others that lead to very stiff connective tissue. If only I had been aware of that in my teens. Perhaps I could have avoided losing the cartilage in my knee, my nose, popping L4/L5, a hernia, a bicep tendon and two tendons in my shoulder, cataracts, and that stroke due to Afib. Anyway, that's been so much fun; but now back to VO2max. My Apple watch will inform me about my crappy VO2max, about 20-ish. At the same time, I did a 4x4 this morning, and that VO2 was given at the same time as a MET score in the 4x4 of about 10. If I understand how Apple reports METs, they discount the resting value of 3.5. If I add that back in to get 13.5 and multiply by 3.5 to get a VO2 score, I find 47.25. Over the past few months, my Apple watch shows METs as high as 20, which seems to be their upper threshold, and I'll often make that score. That would yield VO2 values of about 70, which I cannot believe. I think that Apple is averaging over the entire 4x4, with a 10-minute warm-up and 8-minute cool-down, plus four 4-minute rest periods. OTOH, if I guesstimate using the Cooper 12-minute run test, I get just over 40 for VO2. I've only been back into cardio seriously for a couple of months after a 4-5 year layoff. I don't want to spend money on a lab test until I've made some more progress. Maybe it's time for a Garmin watch...
Another win for Creatine! 💪 I’m really appreciating your videos Dr Galpin and just started listening to your podcasts. Much gratitude for all you are doing this space of muscle and health!
