Andy Galpin, PhD @DrAndyGalpin Twitter profile

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Andy Galpin, PhD

4 months

I am honored to announce the launch of my new podcast, Perform with Dr. Andy Galpin. We'll cover all things human performance and much more. Stay tuned for Season 1. Launching Summer 2024.

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Andy Galpin, PhD

@DrAndyGalpin

2 years

If wanting strength and power development, remember the "3-5" concept. 3-5 reps 3-5 sets 3-5 exercises 3-5 min rest intervals 3-5 days/week Yes, it's overly simplistic for highly-trained coaches, but very effective as a basic starting program for many individuals.

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Andy Galpin, PhD

@DrAndyGalpin

5 years

I love what @joerogan is doing w/ his podcast lately for nutrition, but it's still all "health/aging/obesity" talk. I think if @robbwolf & I went on together we could CRUSH the "nutrition for health vs. performance" questions. Who's in for this?

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Andy Galpin, PhD

@DrAndyGalpin

4 years

I was just promoted to "Full" Professor. My life is surreal. Science & academia are foreign to me. Where I'm from people don't go to college. Was on food stamps until I was 24. PhD by 27. Tenured by 33. Full prof by 36. Feel I've caught every break. Beyond grateful today.

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Andy Galpin, PhD

@DrAndyGalpin

16 days

Basically every single tapering study that maintained exercise intensity and dropped volume sufficiently (~40-80% drop) for ~1-4 weeks has shown performance improvements. It's beyond reproach at this point.

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Andy Galpin, PhD

@DrAndyGalpin

2 years

The desire to breathe is driven by excessive CO2, not low O2. Thus, as CO2 ⬆️so will your arousal, anxiety, & panic. This is why you perform high-precision motor tasks (shooting a gun, arrow, basketball, etc.) immediately post-exhalation; when you're most calm & least figgity.

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Andy Galpin, PhD

@DrAndyGalpin

7 months

Our paper is out (FREEEE)! IMO, it's a pretty big deal and changes how we think about muscle, the brain, and human health. Lead author @krististors describes it well and I'll be doing an IG Live with @DrRagnar next week. Quickly; we present STRONG evidence that physical…

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Andy Galpin, PhD

@DrAndyGalpin

2 years

As we get an inevitable influx of newbies in the gym, don't secretly film and post vids of people - even if they're doing silly/funny/stupid shit. 1. Help, don't humiliate 2. Don't "like" posts that do this 3. Secretly filming & posting ppl is almost always a wrong, dick move.

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Andy Galpin, PhD

@DrAndyGalpin

2 years

Exercise fatigue comes from 1) low fuel or 2) excessive waste. People love blaming 1 ('ran out of gas'), but in almost every case it's actually 2. Fatigue management is really waste management. Quickly explained here:

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Andy Galpin, PhD

@DrAndyGalpin

1 year

What an accomplishment! Congrats @hubermanlab and the whole @scicommedia team!

Ian Mackey

@IanGMackey

1 year

We're honored to reach #1 on @ApplePodcasts today! Wouldn't be possible without our amazing team at @scicommedia .

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Nice single link to the YouTube Playlist of the entire series with @hubermanlab all right here for your convenience, all free to anyone in the world.

Guest Series with Dr. Andy Galpin

www.youtube.com

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Andy Galpin, PhD

@DrAndyGalpin

2 years

MAJOR sleep mistake: People know 'hydration is important' so they smash water - but it if makes you wake up 3x a night to pee ('nocturia'), you're stepping over a dollar to pick up a penny. 0 = goal. 1x/night = OK. >1 = problem. More is not better. Precision is better.

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Males do not gain muscle strength & size with resistance training faster than females. In fact, females often see faster progress in upper body strength development. Exceptions always exist - but this is true on average.

Sex Differences in Resistance Training: A Systematic Review and Meta-Analysis - PubMed

Roberts, BM, Nuckols, G, and Krieger, JW. Sex differences in resistance training: A systematic review and meta-analysis. J Strength Cond Res 34(5): 1448-1460, 2020-The purpose of this study was to...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Podcasting to failure. 6 days. 40+ hours. Coming January 2023.

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

Just wrapped 6 days of recording a Fitness Series (endurance, strength, hypertrophy, fat loss, recovery, supplementation, nutrition, program design, logic & mechanisms) with @DrAndyGalpin and HLP producer @R_Mohr . So much actionable, research based knowledge! Expect it in 2023.

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Andy Galpin, PhD

@DrAndyGalpin

7 months

Excellent paper. Several times on my series with @hubermanlab I talked about doing multiple reps, then looking at "conversion tables" to estimate your true 1RM. For the 1st time in decades, those conversion charts have been updated!

James L. Nuzzo, PhD

@JamesLNuzzo

7 months

NEW: We updated the REPS-%1RM table that has been printed in the NSCA textbook for ~20 years One table for leg press One table for bench press One table for all other exercises Published #OpenAccess @SportsMedicineJ Authors: @MatheusdPinto @JamesSteeleII

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Free step-by-step guide (downloadable pdf) to creating your own fitness training program, as outlined in Episode 4 of my guest series with @hubermanlab No cost. No email. No phone number. Absolutely and truly free.

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

We’ve created a zero-cost PDF of the step-by-step approach for optimizing your fitness training program outlined in the Huberman Lab Podcast Expert Guest Series w/ @DrAndyGalpin You can download the 10-Step Approach to Designing a Training Program PDF here:

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Andy Galpin, PhD

@DrAndyGalpin

2 years

What evidence do you need to see to change your opinion? If you can't answer that question, you don't have a scientifically-founded position - you have a religious belief.

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Andy Galpin, PhD

@DrAndyGalpin

1 year

#2 most popular episode of @hubermanlab in 2022. #1 most popular 'guest' episode. I can live with that 😉 But seriously, much appreciated everyone. 🙏

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

#2 : Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Episode 65 @DrAndyGalpin

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Andy Galpin, PhD

@DrAndyGalpin

10 months

"Resistance exercise induced statistically significant, clinically-meaningful, large-magnitude reductions in depressive symptoms from baseline to week eight. These findings support guidelines-based RET as a promising treatment for mild depression."

Effects of resistance exercise training on depressive symptoms among young adults: A randomized...

Evidence supports the antidepressant effects of resistance exercise training (RET); however, findings among young adults at-risk for elevated depressive symptoms are limited. This randomized contro...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

2 years

One of the many reasons exercise helps your 🧠work better is.... Lactate. So that 'nasty' molecule you blame your fatigue on is actually making you think more gooder. Read more here:

The potential mechanisms of lactate in mediating exercise-enhanced cognitive function: a dual role...

Lactate has previously been considered a metabolic waste and is mainly involved in exercise-induced fatigue. However, recent studies have found that lactate may be a mediator of the beneficial...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

5 years

Being jacked (i.e. muscle) protects against metabolic deterioration. Study in >9k healthy ppl found ~1/4 of nonobese and 1/2 of obese showed sig. metabolic deterioration after 4 yr. More muscle at baseline sig. decreased risk of this in BOTH groups!

Protective role of skeletal muscle mass against progression from metabolically healthy to unhealthy...

Greater skeletal muscle mass at baseline is significantly associated with maintenance of metabolically healthy status, especially in nonobese individuals.

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

4 months

Blown away that I made this list among some of the most talented scientists and educators on the planet. And I made it 3 times! #2 , #6 , & #10 . Grazie millie to all of you who listened.

Andrew D. Huberman, Ph.D.

@hubermanlab

4 months

Here are the 10 most popular Huberman Lab episodes of 2023:

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Andy Galpin, PhD

@DrAndyGalpin

9 months

Strength training is UNDERRATED as a method of improving flexibility. This review and meta-analysis found: Heavy RE increases range of motion (bodyweight exercises did not) the same amount as traditional stretching.

Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis...

As resistance training with external loads can improve range of motion, stretching prior to or after resistance training may not be necessary to enhance flexibility.

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Final part coming tomorrow. What an insane 6 weeks.

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

The final episode of the Huberman Lab Guest Series with @DrAndyGalpin is out tomorrow. Live across all podcast platforms at 1 AM PT. Live on YouTube at 5 AM PT.

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Andy Galpin, PhD

@DrAndyGalpin

1 year

A detailed guide for how to combine all of your fitness goals into a realistic training program. Episode 4 with @hubermanlab out now!

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

New Huberman Lab Guest Series episode w/ @DrAndyGalpin DESIGNING YOUR OPTIMAL FITNESS PROGRAM •Weekly, Monthly, Yearly Programs •Combining Training Goals/Types •10 Steps for Program Design •Zero Cost Program Template (PDF) •Ensuring Continual Progress

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Age-related declines in muscle, per year: 1. Mass/size = ~0.5-1% 2. Strength = ~1-3% 3. Power = ~3-4% Size matters, but function (esp. speed) is the bigger concern for aging. @DrGregGrosicki

Single muscle fibre contractile function with ageing - PubMed

Ageing is accompanied by decrements in the size and function of skeletal muscle that compromise independence and quality of life in older adults. Developing therapeutic strategies to ameliorate these...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

2 years

Box jumps are a great exercise, especially for ⬆️power. HOWEVER, they will NOT ⬆️power unless you do them powerfully. Sets of 10, 20, or 30 are absolutely useless for this particular goal. While we're here, box jumps are also poor exercise for muscle hypertrophy.

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Andy Galpin, PhD

@DrAndyGalpin

2 years

Finally, some HUMAN evidence for collagen & tendons. 5g of specific collagen peptides daily during 14 wk of resistance training = significant ⬆️in Achilles CSA (11% vs 5% in placebo, p=0.002) & thickness (7% vs 3%, p=0.014). Cool, but more work needed.

Effects of specific collagen peptide supplementation combined with resistance training on Achilles...

The purpose of this study was to investigate the effect of specific collagen peptides (SCP) combined with resistance training (RT) on changes in tendinous and muscular properties. In a randomized,...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

2 years

Thank you, @hubermanlab for letting me share evidence-based best practices for Strength & Conditioning to your enormous and ever-growing audience. Oh, and also for being a solid friend over the years 😉🙏

Andrew D. Huberman, Ph.D.

@hubermanlab

2 years

New Huberman Lab Podcast Out Now: HOW TO BUILD STRENGTH, MUSCLE SIZE & ENDURANCE w/Dr Andy Galpin @DrAndyGalpin • Optimal Program Design • Training Variables • Combining Weights & Cardio • Hydration • Recovery: Cold, Heat • Supplements That Work

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Andy Galpin, PhD

@DrAndyGalpin

7 months

"Our findings reinforce the relevance of muscle-strengthening exercises to preserve cognition & mobility in older adults." 12 weeks of high-velocity lifting (2 sessions/week; at 40–60% of 1RM) improved exec function in mobility-limited older adults.

High-velocity resistance training improves executive function in mobility-limited older adults -...

HVRT-induced improvement in executive function of mobility-limited older adults were mediated by changes in lower-body muscle strength, power, and muscle thickness. Our findings reinforce the...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Isometrics for cardiovascular health. 3 weeks of wall squats in unmedicated but inactive adults significantly improved vascular health (blood pressure and arterial stiffness). See my podcast series with @hubermanlab for strength training guidelines.

The effect of isometric exercise training on arterial stiffness: A randomized crossover controlled...

Isometric exercise training (IET) is an effective intervention for the management of resting blood pressure (BP). However, the effects of IET on arterial stiffness remain largely unknown. Eighteen...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

1 year

The correlation between students needing extensions for "family emergencies" and the Coachella Music Festival week is astonishing. Totally spurious, I'm sure.

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Andy Galpin, PhD

@DrAndyGalpin

5 years

New study shows cold water immersion (50 F for 15 min) immed. post MMA training improved 24 hr recovery, sleep, stress, fatigue, sprint speed, & DOMS. CWI, like everything else, has pro/con. Understand them rather than bashing/supporting unconditionally.

Cold Water Immersion Enhanced Athletes' Wellness and 10-m Short Sprint Performance 24-h After a...

Objective: The aim of the present study was to examine the effect of Cold Water Immersion (CWI) on the recovery of physical performance, hematological stress markers and perceived wellness (i.e.,...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Don't sleep, @hubermanlab is an absolute savage with these and 99% are missed by the audience....but they're intentional and way more frequent than you realize.

Captain Levi 🔺

@Captain__Leviii

1 year

@hubermanlab @DrAndyGalpin After Andy’s points on whether or not to use a mirror during workings, Hubes comes in with the straight face “thank you for those reflections”

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Andy Galpin, PhD

@DrAndyGalpin

4 years

Muscle Hypertrophy requires 5 general steps: 1. Stimuli - mechanical, metabolic, or hormonal (Cell Wall) 2. Signaling cascade (Cytoplasm) 3. Gene expression (Nucleus) 4. Protein synthesis (Ribosomes) 5. Shaman/voodoo expert activates muscle gainz spell (Spirit World)

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Andy Galpin, PhD

@DrAndyGalpin

3 years

My S&C students submit videos (stupid Rona) of them doing several different trainings (power, strength, max aerobic, etc.) throughout the year. 1 kid just did a vid on "overspeed" training. All you see is him zooming past the camera while being pulled by his 2🐶🦮 10/10😂😂😂

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Part 5: Maximizing Recovery on @hubermanlab is out!!!

Guest Series | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals

In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to...

www.hubermanlab.com

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Andy Galpin, PhD

@DrAndyGalpin

2 years

"Evidence-based" & "science-based" do not equate to "correct." It simply means "as best we understand it now". Every single day I tell an athlete to do something that's not "proven scientifically (yet)". However, staying EB will keep you more right more often, then not.

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Andy Galpin, PhD

@DrAndyGalpin

7 months

If you're familiar with the idea of aerobic capacity (VO2max) predicting lifespan, it's largely because of Steve Blair. Also one of the first to bring physical activity/exercise into the top tier science journals. True legend.

Panteleimon ("Paddy") Ekkekakis

@Ekkekakis

7 months

Steve Blair, an iconic figure in the field of exercise science over the past four decades, has passed away at the age of 84. He is leaving behind an enormous legacy. I would like to share a few thoughts...

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Graphic by @shiftadapt of the 'Gear System' I discussed on this week's episode of my guest series on HLP with @hubermanlab @brianmackenzie

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Andy Galpin, PhD

@DrAndyGalpin

4 months

Strength training for life; >85 y! Training study published last week found that 85+ yr old adults responded to 12 wk of training (3x/wk) to a similar extent as 65-75 y olds. Both groups gain muscle size, strength, and functional performance.

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Andy Galpin, PhD

@DrAndyGalpin

10 months

Most health tech tells you HOW you're doing (sleeping, blood glucose, steps, etc.). Almost none tell you WHY it's happening. So most people either don't take action or do, but don't succeed. Better solutions are coming though.

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Science-backed method to STRENGTHEN your IMMUNE system. Systematic review found clear evidence that chronic resistance exercise leads to positive "adaptations related to better immunity and reduced inflammation."

The effect of resistance exercise on the immune cell function in humans: A systematic review -...

The results of this systematic review demonstrate that resistance exercise has beneficial effects on several aspects of immune cell function both in young and older individuals. Acute changes in...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

4 years

If you ACTUALLY want to understand muscle hypertrophy, I'd strongly encourage you read these by @drcodyhaun @DrMikeRoberts @HornbergerLab @mackinprof @BradSchoenfeld (all FREE)

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Andy Galpin, PhD

@DrAndyGalpin

1 year

My 6-part series (you read that right, 6 episodes!) on Huberman Lab Podcast with @hubermanlab is officially out! It was epic to record. I hope you enjoy!

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

New Huberman Lab Podcast Guest Series w/ @DrAndyGalpin out now. 6 episodes, each focused on a specific aspect of fitness: strength, endurance, hypertrophy, speed, recovery, nutrition & more. Episode 1: HOW TO ASSESS & IMPROVE ALL ASPECTS OF YOUR FITNESS

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Andy Galpin, PhD

@DrAndyGalpin

3 years

Why can't people raise their serum Vitamin D levels, despite getting plenty of sunlight and/or massive doses of Vit D supplements? Here's a thread on exactly why & how to fix it: Low Vit D on a lab result is usually a result of one of these 7 things:

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Andy Galpin, PhD

@DrAndyGalpin

9 months

Crazy story today at Absolute Rest. Client and wife came to us for a comprehensive sleep analysis because of consistent morning headaches. Our environmental scanner found a small gas leak in their house! Headache problem solved & house safety improved at no extra charge 🤪

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Andy Galpin, PhD

@DrAndyGalpin

1 year

The series first aired nearly 3 months ago, and the response hasn't slowed down in the slightest. Sincerely can't thank you all enough. 🙏🙏 @hubermanlab @scicommedia @R_Mohr

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

To identify best practices for fitness I hosted a 6 episode series w/ @DrAndyGalpin He explains science & ideal protocols for: strength, hypertrophy, endurance (4 types), recovery, nutrition & supplements & how to assess “fitness”. Link to series below:

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Andy Galpin, PhD

@DrAndyGalpin

4 years

"Although LACTATE was considered just a WASTE product for years, it is now recognized as an important substrate for oxidative metabolism, gluconeogenesis, & muscle glycogenesis, & as a signaling molecule mediating exercise adaptations & interorgan comm."

Skeletal muscle energy metabolism during exercise

Nature Metabolism - Hargreaves and Spriet review regulatory mechanisms of ATP resynthesis during exercise and summarize nutritional interventions that target muscle metabolism to enhance athletic...

www.nature.com

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Andy Galpin, PhD

@DrAndyGalpin

4 months

Well, that was unexpected 😲. Already up to #7 . Thank you, everyone, for subscribing!!!

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Andy Galpin, PhD

@DrAndyGalpin

5 years

Each time I have my students do diet tracking assignments, i'm deeply reminded that our global fight w/ nutrition is NOT over keto, paleo, grains, fruit, carbs, etc, but with the truly horrific dietary practices of most people; esp those with low income. Few know how bad it is.

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Andy Galpin, PhD

@DrAndyGalpin

4 years

For all of you who had to memorize this for ex phys class.

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Andy Galpin, PhD

@DrAndyGalpin

8 months

Exercise to prevent and treat Alzheimer's disease. Focus on combined training such as aerobic, strength, balance & coordination training, and cognitive &social activities. Similar to work by @DrRagnar & what I discussed on @hubermanlab guest series.

Exercise therapy to prevent and treat Alzheimer's disease - PubMed

Alzheimer's disease (AD) is a progressive neurodegenerative disease in the elderly with dementia, memory loss, and severe cognitive impairment that imposes high medical costs on individuals. The...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Episode 3 out! A swift 3 hr & 48 min. My sincere apologies for letting you all down - I do not in fact eclipse last weeks 4 hr 40 min mark.

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

New Huberman Lab Podcast Guest Series Episode w/ @DrAndyGalpin BUILD PHYSICAL ENDURANCE & LOSE FAT •Long Duration Endurance •Muscular Endurance •Fueling, Fasting, Ideal Nutrition •Understand “Zones” of Effort •How to Breathe •Ensuring Fat Loss

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Andy Galpin, PhD

@DrAndyGalpin

3 years

Calorie deficit & gainz. New meta-analysis & regression suggests: 1. ~500 kcal/day = CAN'T gain new lean muscle, but CAN still get very strong! 2. >500 kcal/day deficit = probably can't preserve lean mass Just guidelines, of course. Body mass matters.

Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis...

Short-term energy deficits impair anabolic hormones and muscle protein synthesis. However, the effects of prolonged energy deficits on resistance training (RT) outcomes remain unexplored. Thus, we...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Rocky Balboa was full of shit, my whole life is a lie. 🥊 "postexercise muscle protein synthesis rates do not differ after ingestion of 5 raw compared with 5 boiled eggs in healthy young men."

Raw Eggs To Support Postexercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong? -...

The ingestion of raw, as opposed to boiled, eggs attenuates the postprandial rise in circulating EAA concentrations. However, postexercise muscle protein synthesis rates do not differ after ingestion...

pubmed.ncbi.nlm.nih.gov

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@DrAndyGalpin

3 months

Great paper explaining the need for max aerobic capacity (VO2max) w/ age. The line of 'independence' is ~18 (men) & 16 (women) ml/kg/min. This graphic shows exactly why. If your max is 15, simple tasks like putting on clothes puts you at 60%. Carrying groceries exceeds max!

Jackson Fyfe, PhD

@jacksonfyfe

4 months

Exercise is about more than just fitness or aesthetics. It’s what it means for our ability to stay independent for longer. Here’s the cardiorespiratory fitness (VO2peak) needed for common daily activities. Once our fitness drops below these thresholds, we can no longer…

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Andy Galpin, PhD

@DrAndyGalpin

1 year

20 sec bursts, a few times a day; powerful tool. It's not sufficient to optimize cardiovascular & aerobic capacity (especially in trained individuals), but it's incredibly easy to apply and effective. Solid option for situations that don't allow for 'optimal training'.

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

On the HLPodcast out today on Endurance & Fat Loss, @DrAndyGalpin explains brief 20sec “Exercise Snacks” that research has shown can significantly improve performance during long form endurance and sprints. Full episode at (all formats, zero cost).

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Andy Galpin, PhD

@DrAndyGalpin

6 months

Love this "50 at 50"!

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Andy Galpin, PhD

@DrAndyGalpin

4 years

Day 2 without sports: Found a young lady sitting on my couch yesterday. Apparently she’s my wife. She seems nice. I'm also being told I have 2 children. Who knew? 🤣🤣👍👍 To whoever started this today. 😂😂😂

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Andy Galpin, PhD

@DrAndyGalpin

3 years

Topic for my grad class last night was sport science: tracking, techs, and tactics. Rather than teach it myself, I brought in an expert ( @BauerOutage ) to do it for me Guess you've got something to add to your resume below "Cy Young Winner" now, Trev. #ProfessorBauerOutage

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@DrAndyGalpin

7 months

Tell me people aren't grossly sleep deprived when you have a 9:00 am flight and a solid 30% are asleep in the first 10 min....

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Episode 1 = 2 hr Episode 2 = 4.5 hr How long ya'll think Episode 3 will be? 😉

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

Next episode of the Huberman Lab Podcast Guest Series w/Dr Andy Galpin, PhD, @DrAndyGalpin out Wednesday; it’s all about how to build endurance. It’s a true masterclass thanks to Andy! Episodes on building Strength, Hypertrophy & assessing fitness already out. All zero cost.

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Andy Galpin, PhD

@DrAndyGalpin

4 months

1 hour of sleep extension in college kids improved sleepiness, glucose control, physical activity, hydration, etc. Turns out, sleeping more = good. No control group, placebo issues, etc. but how about best study ever to get extra credit points for!! 😂

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Andy Galpin, PhD

@DrAndyGalpin

21 days

Lifelong strength training preserves fast-twitch muscle fibers, whereas lifelong endurance training does not. This does not mean RE>AE. It does mean though, they confer unique benefits.

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Andy Galpin, PhD

@DrAndyGalpin

2 years

Reminder: What's "Bro-Science" today is occasionally verified science tomorrow. "Not studied yet" does not mean "studied and falsified". You'll be less wrong less often and still "evidence-based" if you consider this distinction a touch more often.

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Part 2 on @hubermanlab up now! A brief discussion on training for speed, power, strength and hypertrophy. Super brief 😉

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

2nd episode (of 6) in the Huberman Lab Podcast Guest Series w/ @DrAndyGalpin is out now. Protocols, science and programming for Muscle Strength, Speed, Power & Growth. All time stamped in all formats & zero cost. Thanks to Andy it’s an incredible resource!

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Andy Galpin, PhD

@DrAndyGalpin

5 years

I'm not against exogenous hormone (esp. anabolics) use 99% of time. Only real exceptions: 1) Sign a contract not to (sports) - which I'm not against per se, but gotta follow rules. 2) Use physique results to sell diet/training/lifestyle & DO NOT disclose drugs. Bitch move.

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Andy Galpin, PhD

@DrAndyGalpin

7 months

Wearable sweat sensors for hydration testing via Potassium & Sodium ion detection. Things typically available only for elite athletes is becoming more and more available for the average person. The future of human performance for all is now!

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Andy Galpin, PhD

@DrAndyGalpin

3 years

Super clear at this point, cold water immersion (ice bath) immediately post-lifting is a very bad idea (fine for endurance tho). I LOVE ice work, so but use appropriately. Right after your session is NOT that. Nice new review by @BlueSpotScience & co.

The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and...

PROSPERO CRD42018098898.

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Watermelon is super underrated as a healthy food. It's >90% water, isn't insanely full of calories like people think (1 cup is ~50 calories/10 g carbs), and does lots of cool stuff like increases nitric oxide, recovery, cardiovascular health, etc.

Wild Watermelon-Extracted Juice Ingestion Reduces Peripheral Arterial Stiffness with an Increase in...

Wild watermelon contains various nutrients, but the effect of its acute ingestion on arterial stiffness is unclear. This study aimed to investigate whether a single bout of acute ingestion of wild...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

4 months

So fun. @tferriss is a legend among legends. Grateful for the opportunity.

Tim Ferriss

@tferriss

4 months

NEW podcast episode is up! Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024 cc: @DrAndyGalpin Please enjoy! 🙌

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Andy Galpin, PhD

@DrAndyGalpin

5 years

Some random dude emailed thanking me for all of the awesome free content on my YouTube channel and social media (with virtually no punctuations) and then asked if I would do his biochemistry homework, and even attached the EXTENSIVE word file! Not kidding. People are special.

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Andy Galpin, PhD

@DrAndyGalpin

5 years

Full or half squats? New study reports training 2x/wk for 10 wk = ⬆️Full squat 1RM 32±15% vs 11±9% (specificity ftw) ⬆️Quad volume (MRI) by ~5% in both ⬆️Glute & adductor volume by ~6-7% vs. ~2% ↔️ Hammy size Conclusion: full depth was generally better

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Andy Galpin, PhD

@DrAndyGalpin

6 years

Being able to write a meal plan with calories & macros does NOT make a nutrition "expert". That's like being a "fitness expert" bc you can make people uber sweaty & tired. Experts should know at MINIMUM human exercise physiology & biochemistry at a high level (ie not 1 class).

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Andy Galpin, PhD

@DrAndyGalpin

7 months

How likely are you to get scammed buying supplements? Our review paper just published last week will tell you. It's open access (FREE), so grab for details. Led by @AJagim @GrantTinsleyPhD . But here are some highlights 🧵

Prevalence of adulteration in dietary supplements and recommendations for safe supplement practices...

The prevalence of dietary supplement use among athletes continues to rise with 60–80% of athletes often reporting current or previous use of dietary supplements. While select dietary ingredients have...

www.frontiersin.org

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Andy Galpin, PhD

@DrAndyGalpin

5 months

Lift weights, friend. Nobody wants to have that awkward holiday party conversation about their mishapped muscle fibers....

Abigail Mackey

@AbigailMackey1

5 months

💫Just out before the end of the year🎇 Marked irregular myofiber shape is a hallmark of human skeletal muscle ageing and is reversed by heavy resistance training 💪Casper @Soendenbroe @ISMCopenhagen #BispebjergHospital #MyoTwitter

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Andy Galpin, PhD

@DrAndyGalpin

3 years

"Whenever I feel like an idiot, I just think of the people who put collars on Smith machine bars and I feel better about myself. " - Dan Garner, 5 min ago I choke laughed.

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Andy Galpin, PhD

@DrAndyGalpin

2 years

Why we push so hard for people to lift weights for the sake of HEALTH. New review by @DrGregGrosicki highlighting how preserving muscle w/ aging is almost exclusively a fast-twitch fiber problem. Lifelong aerobic exercise won't help with this. 1/2

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Andy Galpin, PhD

@DrAndyGalpin

2 years

For the millionth time, thank you @hubermanlab . And for the 1st time, thank you @lexfridman 🙏. I appreciate you giving airtime on your fantastic podcast to exercise science. Always up for an extended conversation w/ you on these topics if interested. Cheers, boys. 🍻

Andrew D. Huberman, Ph.D.

@hubermanlab

2 years

Here @lexfridman and I summarize the major takeaways from the HLP episode with @DrAndyGalpin on how to build strength, endurance & muscle & when & how to use heat, cold etc.

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Andy Galpin, PhD

@DrAndyGalpin

1 year

2 year study by @darrencandow showing 10g/day of creatine (w/ exercise) in postmenopausal women did not improve bone mineral density but did enhance other markers associated w/ hip fracture risk. Minimal adverse events, including kidney & liver health.

A 2-yr Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal...

Two years of creatine supplementation and exercise in postmenopausal women had no effect on BMD; yet, it improved some bone geometric properties at the proximal femur.

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

2 years

Hitting 'submit' on a manuscript is pure bliss & joy. Let's just forget the part where I wait 3 months to get 'reviews' back from a few strangers written in a tone like they caught me beating a puppy in front of a kindergarten class.

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Andy Galpin, PhD

@DrAndyGalpin

2 years

I discussed this on @hubermanlab podcast, but while the "interference effect" (endurance training blocking/inhibiting muscle hypertrophy) is real, it's largely overblown. @TLexercise highlights this well in a brand new systematic review and meta-analysis

The Effects of Concurrent Aerobic and Strength Training on Muscle Fiber Hypertrophy: A Systematic...

In contrast to previous findings on whole muscle hypertrophy, the present results suggest that concurrent aerobic and strength training may have a small negative effect on fiber hypertrophy compared...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

2 months

This is disgusting, but all too common. Good for you @hubermanlab for standing up for yourself - and by extension - the rest of us. Thank you!

Andrew D. Huberman, Ph.D.

@hubermanlab

2 months

Thank you for noting this @RobertFreundLaw . Alas, AI based poaching of person and brand is becoming rampant. The sponsors and products I actually endorse are listed at

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Andy Galpin, PhD

@DrAndyGalpin

10 months

Great, easy-to-read paper on muscle physiology if that's your thing

Agingdoc⭐David Barzilai🔔MD PhD MS MBA DipABLM🩺

@agingdoc1

10 months

Busting muscle myths 💪 James Bagley, @DrAndyGalpin , @KevinMurachPhD 🔗 @The_Biochemist

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Andy Galpin, PhD

@DrAndyGalpin

5 years

More research showing antioxidant supplementation BLOCKS strength training adaptations. 1. No free passes. Everything has a cost 2. Stress/Inflammation/Oxidatation etc. are NOT always bad 3. Technology is not always the answer 4. Know your physiology

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Part 2 of @hubermanlab coming tomorrow!

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

The second episode (of 6) in the Huberman Lab Podcast Guest Series all about physical fitness, nutrition, supplementation & recovery with @DrAndyGalpin comes out early morning PST this coming Wednesday. Topic: How to Build Strength, Speed & Muscle Hypertrophy.

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Andy Galpin, PhD

@DrAndyGalpin

5 years

My job as a father is complete. My 10 month old daughter just picked up her toy moose and said "Tupac" - the name I gave it a few months ago. None of you will ever surpass this marvelous, Herculean achievement.

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Andy Galpin, PhD

@DrAndyGalpin

5 years

BREAKING NEWS for trainers, coaches, & fitness pros: The Federal Gov just officially made it LEGAL to do intervals beyond 30 on 30 off. This is terrifying. What happens with 29:31? 20:40? 45:15? Nobody knows... I'd say do NOT use for 10 more yrs until scientists can analyze.

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Lifestyle & Behaviors are always the foundation of human health and performance. @hubermanlab has always advocated that - beyond reproach.

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

@JasonSCui Most of the protocols covered on the HLP are behavioral. It’s behaviors first (do’s and do nots): in no particular order: sunlight, exercise (see recent 6 episode series from @DrAndyGalpin ) sleep, nutrients (indeed supplements can help but not necessary), relationships. TYFYIIS!

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Andy Galpin, PhD

@DrAndyGalpin

10 months

People who eat bags of food (cookies, chips, nuts, etc.) during conference presentations should serve a minimum of 15 years in federal prison, or at least have permanent blisters put on their feet for like a year or something. So annoying. #NoSavvy #ItsNotQuiet #PutTheBagDown

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Andy Galpin, PhD

@DrAndyGalpin

5 years

In case you questioned it, the "hook grip" is EXTREMELY effective. This study shows HG increased: 1RM, peak velocity, power, force, catch height, and perceived grip security, power, and technical competency (at submax loads). Don't be soft, just do it.

Improvement of Kinetic, Kinematic, and Qualitative Performance Variables of the Power Clean With...

Athletes and coaches who implement weightlifting movements in their physical preparation should adopt the HG where possible. Furthermore, researchers and sport scientists should control and report...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

5 years

Ever wonder why lions & other cats are so much faster than humans? Here's your answer.... Humans have the ability to express 3 unique fiber "types": Type I (slow), Type IIa (fast), and Type IIx (super fast). 1/n

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Andy Galpin, PhD

@DrAndyGalpin

5 years

More evidence that clusters sets (i.e. taking short, 10-30 s in between each REPETITION, then 2-5 min between each SET) enhance speed/power/strength gains. Quality>quantity.

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Andy Galpin, PhD

@DrAndyGalpin

5 years

Yes, exercise plays a smaller roll in weight loss than nutrition. But saying it is thus "not important" is an extraordinarily stupid & short-sighted interpretation; extremely harmful in fact. The benefits of exercise extend FAR beyond caloric expenditure.

Exercise in the management of obesity - PubMed

Obesity is a multifactorial disease with increasing incidence and burden on societies worldwide. Obesity can be managed through everyday behavioral changes involving energy intake and energy expend...

pubmed.ncbi.nlm.nih.gov

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Andy Galpin, PhD

@DrAndyGalpin

1 year

Round 4!

Andrew D. Huberman, Ph.D.

@hubermanlab

1 year

The next episode of the Huberman Lab Guest Series with @DrAndyGalpin is out tomorrow. It's all about how to design an effective training program for fitness, health and longevity through an actionable 10-step approach. All zero-cost.

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Andy Galpin, PhD

@DrAndyGalpin

3 months

Very cool thread!

Dr Paddy Barrett

@Paddy_Barrett

3 months

A High V02 Max is one of the best predictors of longevity. Oskar Svendsen, a Norwegian cyclist, topped out at 97 ml/kg/min. Insane. But V02 Max results of 20 times higher have been recorded. Sounds crazy, right? But it's true. 📕 Make Sure To Bookmark ✅ 🧵👇 /1

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Andy Galpin, PhD

@DrAndyGalpin

4 years

DOMS not likely caused by damaged muscle OR inflammation... But perhaps minor damage to nerve endings. Very interesting!

Chris Beardsley

@SandCResearch

4 years

This new, alternative hypothesis suggests that delayed onset muscle soreness is not caused by inflammation, but instead by minor damage to the nerve endings within muscle spindles.

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Andy Galpin, PhD

@DrAndyGalpin

5 months

Think I just hit a PR for podcast length, >5 hrs. Now, I will consume all the BBQ within Austin city limits.

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Andy Galpin, PhD

@DrAndyGalpin

11 months

@hubermanlab crew constantly giving away free tools.

Andrew D. Huberman, Ph.D.

@hubermanlab

11 months

The mighty @DrAndyGalpin & the HLP provide a zero-cost-to-access “Chart of Exercise Adaptations” showing which complement one another & which interfere, so you can build the most effective exercise/training program for you. Download as PDF here:

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