239 ‒ The science of strength, muscle, and training for longevity

239 ‒ The science of strength, muscle, and training for longevity | Andy Galpin, Ph.D. (PART I)

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Watch the full episode and view show notes here: bit.ly/3D2WluG
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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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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.

Пікірлер: 272

@PeterAttiaMD Жыл бұрын

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

@tayhaanderson2287 Жыл бұрын

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.

@edh2v Жыл бұрын

Kkkkkkkkc

@paulortiz2035 Жыл бұрын

@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!

@jzslo Жыл бұрын

😊

@kieranfarrell8742 10 ай бұрын

The first

@jackshi Жыл бұрын

"The liver has a special place in my heart." - Peter Attia.

@tatsumakisempyukaku Жыл бұрын

Lol

@christinamonique9759 Жыл бұрын

😂 love it

@HannahIm Жыл бұрын

Never knew he had such unique biology.

@billyreinecke Жыл бұрын

@@HannahIm And 😊😊😊😊😅 And 😅

@saurajthakali 11 ай бұрын

@@HannahImy😅🎉🎉में y🎉🎉😅y🎉 th🎉😅

@libbycollins9349 Жыл бұрын

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!

@grc6631 Жыл бұрын

EXERSIZE and avoiding "ultraprocessed" food goes a long way.

@libbycollins9349 Жыл бұрын

@@grc6631 thanks! I do that…every day.great advice for everyone.

@dexteringuito2512 Жыл бұрын

@@grc6631 R

@dexteringuito2512 Жыл бұрын

@@grc6631 R

@denisea.9033 9 ай бұрын

I feel like his new book, Outlive, addresses a lot of this important topic.

@OreMan Жыл бұрын

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!!

@szymondrabek7664 Жыл бұрын

Big fan of Dr Galpin, happy to see him coming back to making content for wider audience both here and on Huberman's Lab

@leighgoodwin1726 2 ай бұрын

Brilliant. Long but not a wasted minute

@user-jf8dk5nq6o 17 күн бұрын

Two of the most intelligent and genuine mind people in health and science on KZfaq! ❤❤❤

@ECIA78 3 ай бұрын

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.

@mitchsammut2992 Жыл бұрын

As a skeletal muscle physiology and energetics nerd, this was one of the best podcasts I've ever seen. Great episode!

@hellonblades 11 ай бұрын

Two pure otter geniuses of human beings, conversing about these kinds of topics, is pure genius in itself!!!!

@user-qc3gx9bn2w Жыл бұрын

Andy Galpin on a second podcast this week - pure delight, absolute brain workout

@Leadership_matters 7 ай бұрын

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.

@suryadas488 Жыл бұрын

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!

@drichi07 Жыл бұрын

Oh to hear a guest finish a thought without interruption!

@NikoHL Жыл бұрын

Andy Galpin is one of the best.

@tulipsontheorgan 10 ай бұрын

Our bodies are so amazing.

@horaciolyon Жыл бұрын

The passion of both guys talking about this is next level... so contagious!

@adamnasser8707 2 ай бұрын

This is pure gold. Thank you a lot .you both are servers of humanity.Be blessed and keep the good work.👍

@Ruudwardt Жыл бұрын

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.

@carrielight3535 Жыл бұрын

So love Dr. Galpin! Could listen to this over and over again! So much great information. Thank you so much!

@lisanewcombe168 Жыл бұрын

One of the most epic shows I’ve seen. So generous!

@gailwilson-larue 11 ай бұрын

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!

@paule6035 Жыл бұрын

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.

@R2RHIker4 Жыл бұрын

Maybe the best podcast, yet. Always love digging deep into the A&P of muscle fibers. Totally fascinating.

@frankgaudioso5749 Жыл бұрын

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.

@kathyljohnson6203 Жыл бұрын

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!!

@AnnTsungMD Жыл бұрын

Wow. That's really some kind of a fun way of staying healthy and fit. Keep it up!

@lennonptpaul Жыл бұрын

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.

@hansschenker Жыл бұрын

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!

@ChrisHaasMD757 Жыл бұрын

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).

@FrankieFrankers 10 ай бұрын

this episode is amazing!

@paulmcmahon99 Жыл бұрын

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)

@jimking6484 Жыл бұрын

Fantastic interview and content. Thank you!! I had requested Dr Andy Galpin when you asked who your followers wanted to hear more. #KickAss100YrOld.

@stoenchu122 Жыл бұрын

Moving is health.

@lucaswendel2089 Жыл бұрын

And even, just moving is enough to live old . . .

@go9ro367 Жыл бұрын

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. 😂)

@deerslayer1171 Жыл бұрын

Incredibly informative discussion. Awesome

@Ryan.G.Spalding Жыл бұрын

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.

@curiosityobstinacy1363 Жыл бұрын

This is the collab we all needed!

@og-fit4736 Жыл бұрын

always glad to hear andy on a podcast

@williamerdman4888 Жыл бұрын

Excellent discussion, Peter. I learned a lot today.

@hotmarry4584 Жыл бұрын

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 🙂

@susan81690 9 ай бұрын

Thank you for your workouts; I always look forward to them.

@mefistobartek Жыл бұрын

Fantastic episode. Thank you guys

@bernardojunqueira2392 Жыл бұрын

Awesome podcast! Part II, please.

@CalixtoErico Жыл бұрын

Terrific episode. Thank you both.

@willow05 Жыл бұрын

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!

@CooperPagex 3 ай бұрын

Let’s go verge! Great video 👊🏼 you got my subscribe

@lisamarsh626 6 ай бұрын

This is so interesting!!!

@mjs2721 Жыл бұрын

Awesome stuff. Wow. That is the best practical information ever.

@proddreamatnight Жыл бұрын

This is extremely exciting, both of your episodes with Huberman were some of the most valuable pieces of information I've absorbed

@johnacord6224 Жыл бұрын

Can somebody please sum this up for me, because I'm not getting it . What should I be doing at 60, if anything, thanks.

@mariannemaria333 9 ай бұрын

Looking forward to every video you post and love the variation of content🫶🏻. And thanks for sharing helpful tips on lifting techniques 😊

@rebeccatolmerdestefano5670 Жыл бұрын

I loved this workout the music everything! I’m subscribed and will do more of your videos thank you!

@kevinorr6880 9 ай бұрын

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.

@mairavp 4 ай бұрын

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! :)

@ManjiMachine Жыл бұрын

Loved this episode

@maadman117 Жыл бұрын

one of the best podcasts in a very long time

@chrismacdonald4570 3 ай бұрын

Bring on Part Deux!

@intramotus Жыл бұрын

great content - thank you

@tylerneely5899 Жыл бұрын

Great podcast! Glued to the screen for the entire 3 hrs lol Just incredible information

@tylerneely5899 Жыл бұрын

P.S part 2 would be fantastic

@lydiaengemann7231 Жыл бұрын

Stoked for part 2!

@sparks1952 8 ай бұрын

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!

@LeslieSforever Жыл бұрын

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!

@anyasherwood3490 Жыл бұрын

Turned it up!!!!! Now off to start a wonderful day!

@pure4164 3 ай бұрын

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.

@jenndaros6014 Жыл бұрын

I'm taking this seriously!!! Finally found what works for me.😊

@bensharonario3 Жыл бұрын

Part 2 please. Thanks

@Joyful-Heart777 10 ай бұрын

This was perfect - exercises are a bit different 🎉 and music is good and you’ve included instructions as needed 👍

@TheBhannah 3 ай бұрын

You two are genius !

@andrewthompson9206 Жыл бұрын

Love this stuff!

@jenndaros6014 9 ай бұрын

Happy Birthday! 🎉 Wishing you all the best! Great workout.😊

@dawnmilazzo200 11 ай бұрын

Good stuff feeling pumped 💪🏻💪🏻👍🏼

@Goldo1968 Жыл бұрын

This one is a REAL GEM 👊🏼🔥❤️🙏🏼 -👏🏻👏🏻👏🏻

@carldan Жыл бұрын

Please to an entire series about these contents

@danielwilkinson7840 5 ай бұрын

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.

@GoCabericGo Жыл бұрын

Thank you!

@maciejsiedziako680 Жыл бұрын

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.

@tinaj1772 8 ай бұрын

Amazing workout👍🏾👏🏾

@movewithpaul 8 ай бұрын

Part 2 please!!

@lisinbondi1240 11 ай бұрын

so happy with this guidance and the scientific detail underneath - a very worthwhile investment of time (twice)

@Morjixxo 3 ай бұрын

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)

@gabbyrdl Жыл бұрын

🎉 i can’t believe I made it to the end thank you Syd

@user-mu3be9gv9n 10 ай бұрын

Great class - really pushed me. I’d love to see classes that are based on reformer but without the machine.

@autodidyactinvermont5942 Жыл бұрын

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.

@barbarafairbanks4578 Жыл бұрын

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. 🙄

@antoniosdongas157 8 ай бұрын

@@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....

@barbarafairbanks4578 8 ай бұрын

@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 🙄

@TheBroSplit Жыл бұрын

Yep part two please.

@Nesquik991 9 ай бұрын

Love this guy!!!!

@braereid9963 8 ай бұрын

Thanks Dean you're the best

@samirzakur Жыл бұрын

I love your shirt, Peter. Senna , the best!

@kimberlyhowell7221 3 ай бұрын

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?

@holderaso 11 ай бұрын

Muchas Gracias !!

@BadassStealthFace Жыл бұрын

Wonderful

@KLOsMAMA Жыл бұрын

This workout was 💣 I was totally thinking “what just happened?” When Sydney said it 😂 I definitely pushed hard and the message was amazing

@SirGalaEd Жыл бұрын

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.

@markbouvierjr.7446 Жыл бұрын

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.

@koffski93 Жыл бұрын

Nice, almost 3 hours!

@kimdecker8901 Жыл бұрын

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!

@kimdecker8901 Жыл бұрын

Addendum: I now see that Dr. Galpin DOES have his own podcast. I stand corrected! And grateful!

@barbarafairbanks4578 Жыл бұрын

@@kimdecker8901 yah...and he probably could - literally 🤣

@baisopha1743 Жыл бұрын

Love this! Looks easy.. but sneaky 😂

@niterida048 Жыл бұрын

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.

@mafrendi9118 11 ай бұрын

I don’t know what I enjoyed more, the episode or the Ayrton Senna shirt ❤

@patrycja2696 Жыл бұрын

More pls!

@riddlescom Жыл бұрын

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.