Why You're Not Losing Fat & Building Muscle (Avoid These Mistakes) | Dr. Andy Galpin
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- เผยแพร่เมื่อ 8 ก.ย. 2024
- Welcome for another episode of Health Theory! This episode promises to deliver a riveting conversation with the master of fitness, Andy Galpin.
Andy is not just your average exercise physiologist, professor, and researcher. He's a true powerhouse with a trademark ability to seamlessly bridge the gap between academic knowledge and real-world application.
Prepare for this deep dive into the nitty-gritty of fitness as we unravel the complexities of muscle building, fat shedding, and the critical role of VO2 max. Andy has a way of empowering athletes and fitness enthusiasts to take their training to the next level.
Wherever you are on your journey this episode is your gateway to a wealth of true fitness knowledge. So buckle up and get ready to see fitness myths busted and muscle building questions answered.
Stay tuned and remember, your health evolution starts here.
MYTH BUSTING QUOTES:
“Ask it to change and then be diligent about what you’re asking it to do. In this context we call this progressive overload.”
“It is absolutely not required to train that hard to maintain progress.”
“Our body functions best when it's pushed to adapt, [...] the optimal state is adaptation.”
“It doesn’t actually matter how much you lifted or what speed you achieved, but the intent to go as fast as possible will lead to greater adaptations than lack of intent.”
“You store your carbohydrates in the muscle tissue. You don’t store much fat in the actual muscle tissue.”
“We lose a very minimal amount of fat through our urine, some through our feces, [...] the overall majority is coming out of your breath.”
“I can be burning more fat, but that doesn’t mean that I’m losing more fat.”
“At all times you are actually going through protein synthesis, so you’re making new proteins right now.”
Follow Andy Galpin:
Website: www.andygalpin...
Instagram: / drandygalpin
Twitter: / drandygalpin
TH-cam: / @drandygalpin
WARNING: I will never ask for your contact info in the comments section, that is someone impersonating me!
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Can you help me start a Podcast with your Brand in arabic sir
The ‘Elephant Assumption’ in the middle of the room is that everyone has sufficient nutrients to cleanly make the Mg-ATP to workout harder and harder and gain muscle.
This simply is not true. Smart bodies will prevent a person low in copper and magnesium from gaining too much Mg-ATP burning capacity in their muscles because it will drain them from their heart and lead to a heart attack. Auto-pilot bodies will deliver the muscle and then the heart attack.
Note that neither copper and magnesium are on nutrition labels, yet both are foundational to cellular energy production. Hmmmmmm…. does someone high up know something you aren’t supposed to know?
Also, copper is a toxic metal which has to be complexed in its transport protein, which also acts as a multifunctional ‘moonlighting’ enzyme in its own right, before it can be delivered to the 40 quadrillion mitochondondria with two cytochrome c oxidase a apiece (it is a diner).
@@RR-et6zp
Imagine mololo😅omkkk😮😮
25 sets per muscle group per week is completely ridiculous, you will just burn out and/or get injured. A 5X5 full body workout on MONDAY and THURSDAY is more than enough to get jacked in under 24 months.
0:53: 💪 The key to seeing progress in the gym is to ensure that the fundamental concept of progressive overload is consistently applied, regardless of the specific method or frequency of workouts.
13:29: 🏋♂ Adding muscle mass is not as difficult as believed and does not require excessive training.
27:53: 💪 Building muscle is possible without anabolic agents, but it requires dedication and consistency.
53:26: 🧬 The body's physiology is driven by the goal of adaptation and optimization, not by good or bad chemistry.
54:53: 🧠 The optimal state for the human body is adaptation, and stress is a necessary factor for adaptation.
1:09:57: 💪 The body prioritizes maintaining aerobic capacity (VO2 max) over muscle size and strength.
1:24:25: 🔬 The body requires more energy to maintain muscle mass and neurological motor control compared to maintaining aerobic capacity.
1:39:21: 🔑 The key to achieving fat loss or muscle growth is to be in a negative caloric balance and consume enough protein while either reducing calorie intake or increasing calorie expenditure.
2:07:50: 🌬 Fat is lost primarily through exhalation as carbon dioxide when we breathe.
2:21:26: 🤔 The process of converting glucose into fat is inefficient, and the body prefers to burn carbohydrates over fat for energy.
2:36:49: 💪 Eating protein alone can contribute to muscle growth, but adding exercise and carbohydrates has an additive effect; the relationship between protein synthesis and muscle gain is not linear; muscle mass gained from excessive calorie intake is not as strong as muscle gained through training; adding muscle mass through training has been associated with better brain health; there is an optimal caloric increase and protein intake for gaining lean muscle; the type of protein (animal vs. plant) matters more when protein intake is insufficient; for optimal muscle gain, aim for high protein intake, consider animal sources, and follow a training protocol with sufficient sets per muscle group per week.
2:51:33: 🏋 Weightlifting is beneficial for brain health and injuries can be caused by dysfunction or compensation patterns.
3:05:54: 👥 Dr. Randy Galpin discusses neck and back pain in professional athletes, specifically focusing on UFC fighter Tatiana Suarez.
Recap by Tammy AI
Thanks buddy!
Some of those recap points are not entirely accurate. It's still impressive though how AI is able to do that.
Gracias
Many thanks!!!!
Thank you soooooo much
People don't understand how much of a genius Dr Galpin is. He has been around for a long time, and always on top of the game. Nice job!
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@@RR-et6zpstfu
So true. Have you listened to his series he did on the Huberman Lab podcast/TH-cam? Truly worth the 12 + hours of content.
@@SirGalaEd I did! Amazing content! A must watch!
@@SirGalaEd just do kinobody
Tom, I've learned more from your show than any other input in my life, but I couldn't disagree more with your attitude towards exercise. You love the results, but you hate the process. You have not invested the creative thought into designing a joyful workout. I've worked out my whole life. 5 years ago, I changed focus to fun. I was shocked. I became more intense and fit. I'm 64. I can do 20 plus pull-ups, run for an hour in 100 degree heat, and bench press 250 at a bodyweight of 160. I'm no jock. I am just quirky grandfather and part-time actor. My workouts are precious, mind bending joy blasts.
I am telling you brother, use that incredible brain of yours to design a wonderful warrior workout. You will never regret. Thanks again for all you generosity in your content.
What is an example of a workout you enjoy? Trying to find fun new things for myself like bouldering and joining a martial arts class.
@crimsonsake My favorite I what I call a Barbarian run. Start with set of pushups to exhaustion. Run to a hill at the park. At the hill, I do 7 sprints up and down. Then run to next station, pull-up bar. I do chin ups to exhaustion. Then off to next station. A 100-yard sprint. After that, a slower jog with dance moves (I'm a performance at Renaissance Faire shows). Next station is one arm pushups both left and right. Then I do it again. Overall, I get 4 sets of pullups, 2 hill runs, 1 set of regular pushups, 2 sets of one-armed pushups both hands, two sets of sprints. Usually takes 50 minutes. Key to success is great music.
@@crimsonsaketry Crossfit!!!
People love trying to optimise for that last few % efficiency, meanwhile the best exercise is the one you'll do and the best diet is the one you'll stick with. If you can make them part of an enjoyable lifestyle you have won the game.
He’s not the right guy to speak on such subjects. He’s honestly ignorant
The most important thing that i learned in losing fat is the sleep. I've done weight training, cardio,fasting,protein and diet but the most effective is having a very good night sleep. I've learned about it from Tom's other previous interview ( i forgot his name sorry).
If you're reading this, do the weight training , take protein and sleep like a baby. Your body will recover faster and you will be able to have more strength to do more reps
I need to make this a priority. It's hard to believe but I know it's true. Based amount of the amount of effort and zero results. Something has to change.
You also will have a bigger *ick and grow one more ball
it is also worth trying power nap each day, not sure how much effect it has, but feels good. I can easily fall a sleep during the day (in minute or so), around noon for 15-25mins seems the best
If you're sleeping during the day it's probably because you don't have good night sleep or eating too much carbs and sugar.
@@filoniz not exclusively, you can have good night sleep and diet and still nap during the day. If you are very active in the first part of the day.
Bro the gym is what brings me joy, I'd hate life without physical pressure
Finally a legit expert on this topic and not some crazy internet influencer. This guy is a legend.
Amen
One of the worst mistakes you can make as a human being is leaving your health up to others. Take control Of your health. It is your health And no one elses.
Agree and try to keep it simple. Just get hard workouts in and try to eat sensibly (high protein, low fat, mid carbs).. oh and get plenty of sleep and learn how to manage stress
I completely agree. Just listen to your body and what it needs.
I’ve been listening to it and I have to say my body fat is actually pretty good (relative to what my body shape is).
And I mean with regards to one’s body being either ectomorph, mesomorph or endomorph.
Yes a person might look super lean, but that person could be pretty unhealthy, relatively speaking to what their body type is.
Because they’re trying to look like Brad Pitt they’re fasting non stop, and are damaging organs, straining muscles etc.
So many people give advice on this and that but they’re always speaking on what works for them, not you.
We’re all different, and so we have to find different ways to get the desired effect.
Andy should be much more popular and have a bigger platform and audience. This conversation is absolute gold. He is phenomenal. His series with Andrew Hubberman podcast was epic too
He has 3mil subs what are you talking about 😂
@@Dantedmc713_Andy Galpin definitely doesn't have 3m subs
@@yomain7227 but he almost does round it up
@@yomain7227 he has almost 4 million tf are you talking about?!!
@@Dantedmc713_ the topic is about Andy Galpin, and he doesn't have 3 or 4m subs is what I'm saying
I started doing simple pushups every other day, three times a week, and within 5 weeks started seeing physical and psychological improvements. Once I saw my biceps and chest getting bigger, I was hooked. I didn’t want to become massive. Just develop and maintain a healthy, strong physique.
Probably should also balance your physique and/or strength out by also doing pull-ups in conjunction with your push-ups. A lot of people work only on their visible front mirror muscles and not ones that they can’t see like their backs, triceps, hamstrings, etc.
I admit I was also surprised by Tom in this interview. Normally, he's totally tracking, but in THIS video (only) he just never got his footing when it came to hypertrophy...and it showed. I'm a 60-year-old woman, and I've been able to gain 3 lbs of muscle lifting for one hour 3x a week. I don't miss days, but I also make sure I recover. I have NO idea why Tom thinks this is so complicated. If you have a good trainer (solid programming) and your protein intake is appropriate, it will happen over time. It's not magic. On another note, it's always a treat seeing Andy. That Huberman interview was insane!
You nailed it. Tom can’t see past his deep insecurity of his inability to gain muscle. We need to recover to adapt and grow. Period. Tom thinks since he can’t do it then why should anyone else be able to.
Yes thank you! Its probably psychological at this point, related to not being fat in his childhood or something. He is self-talking his way into zero progress, zero growth, which are things he takes seriously.
@@ErikaWescotthe was incapable of achieving something and he has the audacity to PREDICT others as failures! What the!! Just because he failed he thinks no one else can succeed. Every man has his unique gift and even then, a determined person can achieve miracles - this is from faith in God anything can happen.
Hahahahah i love how top comments on this guys videos are that he isnt smart and that he always cuts off his guest and lowers the quality of his own show 😂😂😂😂🤣🤣🤣🤣🤣🤣
The reality is that for some people it is very difficult to gain mass and easy to lose it. It is something genetically determined. I have seen guys that never got good legs despite they lifted a lot of weight... for years.... So, he probably is in this unlucky percentage of populations (principally males). I do not understand why this guy did not mention it.
This guy is something else, I watched him in Andrew Huberman's episode and I feel like I've learned so much and also explain doubts I had abou physiology and training. The world needs more Toms and Andrews to bring people like Andy on the front page. We need to learn more.
I love Tom’s interviews usually, but this one seemed to have such a tense dynamic between him and his guest.
I HATED exercise too, and assumed I was a hard gainer. But after changing personal trainers, I realised it was the program I was on! The first PT I had was into brutal workouts, I came out with bruises and hated every minute of the workouts. My second PT didn't explain what the exercises I was doing was for, and put me on a really extreme diet. Finally 12 months ago I signed up with a 3rd PT and he is amazing! He set up a program that helped ease me into weightlifting and to prevent injuries. He was also balanced when it comes to food: eat clean if possible but I can treat myself here and there. After every workout I felt great! I was still hating exercise, but it got more tolerable. Now I'm finally seeing results, and it motivates me even more. And a strange thing happened recently, I actually ENJOY exercise and strength training now! I use to hate exercise so much I tried to do as little as possible. Having the right program and PT to teach me the correct forms and going consistently has transformed my body and turned exercise into an enjoyable habit. Also I only go to gym 2-3 max per week, so Andy's right, you don't need to go 6 days a week, that's too extreme. With my 3rd PT, I was already seeing minor results on 1-2 days a week 1 hour per session, so the right program or trainer makes a huge difference! Tom hates exercise but he wants to go from 0 to Hugh Jackman at his peak. He should start by learning the right form first. I bet if Andy trains Tom for 3 months he'll see results.
I can attest to the guest speaker information is spot on. I'm 53 and I only work out 20 to 30 minutes a day and 3 to 4 times a week and I don't diet or count calories. I do fasting and take amino acids, and no pre or post supplements and my results is sustainable and I'm very happy that I am not having to do what most people think i do to get my result. Work smart not hard is my focus.
You may have good genetics going for you also. Judging by your photo I agree that is impressive which makes at partially think you have good genetics. I have always had an easier time of it, whether it be dropping fat or putting on muscle, than my brother or some of my friends, who work out as much or more than me. But I don’t take credit because I simply believe I’m blessed to have good genetics. Now I’m the first to admit I’m not an expert so I could be totally wrong here, but it’s just my thinking.
I train 2 days a week about 2 hours each day and optimize lifestyle factors as much as possible. I’m one of the more jacked guys at the gym, no drugs.
You don’t need to kill yourself to transform your body, you just need patience, good training programming, proper lifting technique, adequate proximity to muscular failure, optimizing diet & lifestyle factors, remaining consistent over a long period of time.
There, you know the secret.
Spot on. 👍
This is a great convo but the Huberman Lab 6 part series with Dr. Galpin reallllly goes deep if you want more info and specifics 👌🏻
Huberman all day.
💪🏼
Wow, Andy is SO articulate. This is so easy to understand and he breaks it down beautifully.
He really is, and he never puts himself in the front. He has work to do. He lets someone else build the platform and hand it over to him. He just shows up, speaks from expertise, and drops the mic.
Yea, a great communicator.
👍
Tom, like many people, has a bad attitude about training. Learn to LOVE using your body to its limits. Cherish the feeling of being challenged. It's NOT unpleasant. Instead, your workout should be the highlight of your day. If you hate it you are doomed before you start. The key is to look forward to and LOVE your training. Delight and glory in using your body and developing it. Then, making incremental gains along the way will provide additional motivation. See the ability to use your body vigorously as a gift from God. Try this thought experiment: Imagine you are a quadriplegic in a wheel chair. Then a miracle happens and you can suddenly use your body. What would your attitude towards movement be then?
This is so true. Physical movement and challenge are gifts. Mindset and gratitude are everything.
I agree. His attitude was creating a mental block.
Wow! What a great point you make! I have never really looked at it from that standpoint before. I think I will try that myself. Life is one big head game after all.
I completely agree, and experienced a surprising change in my longstanding attitude to resistance training recently. I'm in my 9th week of a strength training program and in the last couple of weeks I've woken up excited for my 4 sessions per week. Who knew! I'm surprising myself! Cycling has been one of my greatest pleasures for years (I'm 57 now) but weight training, plyometrics and calisthenics...UGH.
Andy Galpin is freaking next level.
Hold on. At around 42 mins he starts explaining that strength training has effects that will pay dividends for ever...but Tom stopped him from elaborating! Slightly irritating, since I'm investing 3 hours in listening.
The more knowledgeable the guest, the more Tom tries to impress and ruins it for us.🤷🏾♀️
Yep sounds about on par for toms podcasts
As usual
🎯 Key Takeaways for quick navigation:
00:00 💡 Key concepts for fitness goals are Progressive Overload and Fundamental Concepts; Infinite methods but hit the key concepts for success.
01:37 💪 Progressive overload is essential: Ask your body to change through increasing complexity, weight, repetitions, etc., to trigger adaptation.
03:41 ⏱️ Consistency varies based on goals: Frequency of workouts depends on optimizing strength or fat loss; effective vs. optimal approaches.
05:59 🏃♂️ Differentiate physical activity and structured exercise: Balance general activity (steps, movement) with targeted exercise for optimal health.
08:40 🤔 Addressing progress hurdles: Biological adaptation; Manage stress load, optimize nutrition, consider hidden stressors, and personalize training.
12:27 🧪 Personalized diagnostics for progress: Comprehensive evaluation to identify and address individual performance anchors and constraints.
16:05 💪 Hardgainers and muscle adaptation: Despite research, mechanisms for hardgainers' muscle adaptation remain largely unknown.
19:24 💡 Muscle adaptation complexities: Exploring various factors like ribosomes, satellite cells, gene expression, and more to understand adaptation.
20:48 🏋️♂️ Signaling, gene expression, and protein synthesis are the three-step processes for muscle growth.
21:56 🧠 Differences in response exist, but progress is possible with proper strategies.
24:01 💪 Discipline is key to achieving health and physique goals.
26:19 🏋️♂️ Adding muscle is challenging, but not as extreme as often assumed.
28:08 💉 Anabolic agents can contribute, but muscle gains are achievable without them.
31:10 📏 Muscle gain potential varies based on starting size and other factors.
33:14 🥩 Adequate protein intake and other lifestyle factors are crucial.
34:19 🏋️♂️ Muscle growth can be achieved with 3-4 workouts a week.
36:45 🏋️♂️ A moderate volume of sets per week (10-25) is effective for muscle growth.
38:07 💪 Transforming your physique positively impacts self-confidence and various aspects of life.
40:28 🧘 Psychological factors and discipline play a significant role in long-term success.
41:37 🧠 Choose the right goal based on physiology.
42:32 ⏰ Allocate time wisely across business, relationships, training, and recovery.
44:37 📝 Set clear goals, share them with an accountability network.
49:03 📋 Create specific boundaries and life actions for your goals.
52:43 ⚙️ Physiology optimizes for adaptation, not good or bad.
55:05 🏋️♂️ Push for delayed gratification, optimize for adaptation.
57:13 💪 Muscle preservation is influenced by resource allocation.
01:00:01 🎉 Balance immediate gratification and delayed gratification.
01:02:58 🏋️♂️ VO2 max, the maximum amount of oxygen the body can utilize, is influenced by central (heart-related) and peripheral (muscle-related) factors.
01:09:12 💪 The body's survival instinct drives adaptation; stress and challenges lead to progress and survival.
01:14:31 ⚖️ Lack of sufficient incentives may hinder people from engaging in physical fitness; the absence of a compelling "lion chasing" scenario might contribute to failure.
01:18:02 🫁 VO2 max is not inherently expensive; it's influenced by factors like capillaries, mitochondria, and heart strength, and is surprisingly stable even with reduced training.
01:23:34 🏋️♂️ Maintenance of muscle size requires less training once a certain level is achieved; one session per week can maintain muscle size for most people.
01:24:28 🏋️♂️ First-time muscle growth is hard but subsequent growth is easier and faster.
01:24:55 ⛳️ Skill in activities like golf can decline rapidly after even a short break.
01:25:52 🧠 Strength is a skill that requires precise neurological patterns.
01:26:35 💪 Muscle growth benefits from the mind-muscle connection and intent.
01:28:11 🔄 Muscle loss during a taper is lower for VO2 max than strength.
01:29:09 🏃 Aerobic capacity is more stable and less costly to maintain.
01:31:27 🥩 Balancing muscle gain and fat loss requires specificfuel sources.
01:32:53 ⚖️ Simultaneous muscle gain and fat loss depends on training level.
01:33:35 🍔 Manipulating caloric balance is key for muscle and fat goals.
01:40:04 🔋 Carbohydrates are crucial for both muscle synthesis and workouts.
01:45:24 🏋️♀️ Fat loss and muscle growth involve complex processes, including mobilizing fat and protein synthesis.
01:45:53 💡 Carbohydrates are immediate fuel, fat is backup fuel, stored in muscle, liver, and blood. Muscle is the primary glucose storage site.
01:48:00 ⚙️ Fat metabolism requires oxygen; carbohydrate metabolism is both anaerobic and aerobic, providing flexibility.
01:49:08 ⏲️ Signaling for protein synthesis occurs within seconds, gene expression lasts hours, and protein synthesis remains elevated for up to 48 hours post-exercise.
01:51:25 🍔 While fat or carb intake matters for overall weight loss, individual adherence, behavior, and other factors influence success.
01:55:33 📉 Managing blood sugar, controlling calorie intake, and considering dietary adherence are key factors in achieving fat loss and muscle growth.
01:56:56 🍞 The quality of carbohydrates (whole vs. processed) and overall diet composition are essential for achieving optimal body composition and health.
02:00:10 🍔 Dietary approaches (e.g., intermittent fasting, macro tracking) can vary, but success depends on factors like adherence, digestion, preferences, and individual physiology.
02:04:19 ⚖️ Ultimately, achieving fat loss requires creating a calorie deficit, and individual strategies should consider various factors for long-term success.
02:06:23 🍽️ Fundamental analysis of health involves knowing everything that enters your body, including food, water, hygiene products, and more.
02:06:51 🩸 Analyzing biological samples like saliva, urine, blood, and stool helps understand health and create personalized plans.
02:08:13 💨 Majority of fat loss occurs through exhaled breath, while only a small amount is lost through urine and stool.
02:09:22 🔥 Burning fat (oxidizing) during exercise doesn't necessarily mean losing stored body fat.
02:10:47 🍔 The body distinguishes between dietary fat and stored body fat, impacting fat loss strategies.
02:12:09 🔀 Storing and using glucose as glycogen in muscles and liver plays a crucial role in energy balance.
02:13:25 🌱 Plants convert captured carbon into glucose and starch for energy storage and immediate use.
02:17:46 🌳 Plants utilize different carbohydrate forms for energy storage and dispersal through fruits.
02:21:14 ⚡ High-functioning skeletal muscle contributes to better blood glucose control and energy partitioning.
02:24:32 🍬 Excess glucose can be converted into fat through de novo lipogenesis, but shifting metabolic preferences is more efficient.
02:25:13 📈 Maintaining balanced glucose levels is vital; excessive glucose consumption can lead to health issues.
02:26:34 🍔 Fat gain can result from de novo lipogenesis over time, even with a small amount.
02:27:03 🏋️ Switching to low carb doesn't guarantee extra fat loss; fat balance matters more than substrate type.
02:28:50 🔄 Flexibility: Fat or carbohydrate intake isn't the sole factor; overall caloric balance is crucial.
02:29:46 🍕 Eating excessive carbs can lead to fat storage, while overeating fat without balance can still cause issues.
02:30:51 🥘 Both carbohydrate and fat overconsumption can contribute to obesity, and individual solutions vary.
02:34:33 🥩 Protein intake can drive muscle synthesis; increasingprotein and exercising helps muscle growth.
02:37:11 💪 Muscle growth results from a combination of protein intake and exercise; both factors are additive.
02:38:25 🏋️ Resistance exercise and protein intake shift the balance from catabolism to anabolism.
02:42:15 💡 The relationship between molecular mechanisms and whole body outcomes is complex and often non-linear.
02:43:10 🥗 Muscle mass gain can occur through excess caloric intake but may not be optimally associated with strength.
02:44:48 💪 Gaining muscle mass through resistance training is linked to improved brain health and strength.
02:47:18 🍔 Gaining muscle mass through excessive calorie intake without training may lead to muscle mass that lacks strength.
02:47:58 🏋️ To gain lean muscle, a controlled caloric surplus is preferable over excessive calorie intake.
02:48:12 🍽️ Eating a 20% increase in calories, mainly protein, is beneficial for muscle growth without excessive fat gain.
02:49:20 🌱 Animal vs. plant protein matters less when protein intake is sufficient (around 1g per pound of body weight or higher).
02:50:28 🏋️♂️ Muscle-building protocol involves setting protein as a minimum, optimizing micronutrients, and carbohydrates to support training and recovery.
02:53:30 🥤 Protein powders, like whey, are effective for muscle growth, but Whole Foods can also meet protein requirements.
02:54:53 🕒 Protein timing within a 24-hour period is more important than immediate post-workout consumption.
02:58:08 🍞 Carbohydrates and fats fill in behind protein and micronutrients for muscle growth; balanced intake is key.
02:59:28 💡 Injuries often result from compensation patterns due to acute injuries or improper movement; addressing root cause is crucial.
03:00:55 🔄 Chronic pain and injuries can arise from learned pain signals that need desensitization and addressing dysfunction.
03:05:12 🔗 Dysfunction in one area of the body can lead to compensation patterns and pain in seemingly unrelated areas.
Made with HARPA AI
Amazing!!
I admire Toms willingness to be mistaken and learn. That's his gift. Dr. Galpin is a genius.
Youre absolutely correct to say that you DON'T have to kill yourself in the gym to make gains,, I'm 63 and continue to add weight to the bar every month . I credit a GREAT training program ( Wendlers 5-3-1) and CONSISTENT training. My monthly gains are minimal, 5 lbs added to the squat / deadlift 2.5 lbs added to my overhead press and bench press, BUT I've added 40 lbs over the course of 8-9 months while training only 60-90 min per workout. IT CAN BE DONE regardless of age.
I seriously think this is probably THE best episode of any podcast ever. Tom is a master interviewer because he's so damn inquisitive and draws out answers that require tangible proof. This episode literally reignited my desire at 59 years young to still kick it up in the gym! PUMPING IRON=running from the tiger!!!
Tom talks too much. Huberman is better.
@@subri120499 Andrews great
@@subri120499 Exactly. Huberman's podcasts with Andy are absolutely gold.
Your first sentence. Best episode. Tom tho.. could have talked a little less and the episode could have been wrapped up a tad sooner lol. Someone mentioned Huberman here, I watched too much saved by the bell when young, so I get too distracted. Huberman is good, but something about his delivery is too slow. Anyhow ✌🏼✌🏼
If I burn fat by breathing than just breathe more often?
So, this is what I get from watching this video.
1. New info is how you burn fat through breathing (co2) going out. So, exertion through exercise.
2. You want more muscle so you can store more energy thereby traning harder, thereby burning more fat and get lean muscles. Which require you to eat more protein, follow by some carbs and lastly fat.
3. You need some carb to power through excercise to get stronger (more muscle) which will then flush/burn fat which require protein intake because muscle can store more (glycogen) energy which is more prefer source than fat. Fat then is burn through breathing/exertion/energy depletion. 😅
Love the paper,wood and metal analogy.
Paper= Carbs
Wood= Fat
Metal= Protein
You need paper to start a fire (exercise). You need fat to power through, wood kept the fire burning longer. You then use that fire to shape metal through heat in order to have long lasting result.
That's for building muscle, If you just want to have less fat just eat less and move more, while focusing on protein intake as priority, carbs and fat intake is less important. Which is to say high carbs or high fat (keto) is less relevant.
Your body burns whatever fuel you give it. But burning fat as energy source does not necessary net you less fat from the body. That will really depends on your total caloric intake and energy burns. Therefore, consuming more protein has no down side. But your body needs some carbs and some fat still.
But please remember the man admitted that he doesn't do labs to guide his traning but more focus on the person and how he or she is feeling.
1:06:43 💯 I can attest that each day of bed rest equals a year of aging in terms of skeletal muscle. I was just recently hospitalized for about 10 days; 35yo in nearly optimal health, went in at 140 with a ton of lean muscle and little fat, came out at 116 and my legs could could barely stand my body up from kneeling down position. Really taught me a huge lesson in the importance of building and maintaining muscle. Muscle is the body’s bank account that pays the fines for any violations
How do you define optimal health?
You can easily reverse this though, and sometimes the body needs to rest (if you're not in optimal health) and building/maintaining muscle mass is not it's first priority.
@@sam_1570 I define optimal health as having good energy all day, no pain, no trouble sleeping, eating, moving, or performing daily tasks, having healthy relationships, and bloodwork levels that fall within normal ranges.
@@leni0210 I’m not sure I’d call reversal easy, but it’s for sure possible. The body is an amazing machine
@@idaUnchained I appreciate you replied, but obviously that's far from optimal right? I would describe that as adequate myself, but its important to figure these things out.
Reflect on your life right now. Do you have enough alone time? Not loneliness, but solitude… spending quality time with yourself like you would with a best friend.
Breathe in and assess the balance of time for yourself versus the time you give to others. Everyone will have a different balance. The question is - does yours match up in a way that feels right to you?
If one looks to feeling good and healthy at 90 to be able to do simple stairs, to go walking with grand kids - enjoy relatiinships without being dependent on others to walk you or feed you, would that not be incentive enough. Healthy longevetiy. Thats goal and incentive enough for me. 😊😊
Dr. Andy can't stop talking. He LOVES this subject and what he does. He is stoked!!WOW!!
1. I think the main thing is to calculate and consume
Two grams of protein per kg of lean body weight especially if you are over 40.
2. Next, get rid of visceral fat at all costs by eliminating processed food/carbs and sprinting. This will solve many problems.
Other than that, sleep, vitamin d and eat some healthy fat for testosterone production.
The set of life experiences that a person brings to an interview is what makes each conversation unique. Tom's approach resulted in Andy bringing out points that I have not heard him explain the exact same way in other interviews. A person at Andy's level adjust the message to the person whom he is working with or speaking to. I thoroughly enjoyed the conversation between these two guys.
I was literally sad to hear this podcast end. I could've listened to Tom and Dr. Andy talk for three more hours. Well done, gentlemen--and thank you!
Overall, great advice. 20-25 sets per muscle group per week is just a recommendation that does not seem necessary, even if maximising hypertrophy was your goal. I do like the way Andy makes it clear that you'll still get results doing less, but that set volume is crazy. The research finds between 12-18 hard sets per week, more for some and less for some, depending on your level of development. The biceps and chest get hit quite a bit when training back and when training chest - that's one thing to bear in mind, so are overuse injures. The key thing is to track your progress and only increase volume if you can a' handle it - that means recover from it and actually grow. B) If you actually need it - if you're progressing consistently, chances are, everything is good!
20-25 sets per muscle group per week is for optimal hyper of the muscle group. The study he mentioned found that those that did 10 sets per muscle group per week still experience hypertrophy.
Whoosh! This is SO GOOD, so much practical information in just one interview!
We got to have Dr. Andy Galpin in the podcast again! 👌👌
My high school classmate, who is not professionally involved in the sport, achieved remarkable success in the challenging discipline of Ironman through the use of a ketogenic diet. He adopted this dietary approach primarily due to difficulties in consuming large amounts of sugar dissolved in water, which caused him to vomit. By shifting his fuel source to fats, he was able to position himself impressively high up the ladder.
I have achieved big success in my weight loss journey through the adoption of a ketogenic diet, losing over 20 kg. What struck me the most was the incredible sense of satiety and the overall feeling of calmness and relaxation while in a state of nutritional ketosis. This aspect held significant importance for me since I've always had a strong appetite, but during that time, it no longer dominated my thoughts. I was able to focus on my work with a sense of tranquility, free from constant food cravings, and effortlessly losing weight.
In conclusion, I feel a sense of disappointment that nutritional ketosis is often not given the serious consideration it deserves. It can be likened to fasting with the assistance of dietary fats, acting as crutches that facilitate a smoother transition to lower caloric intake. For me, it was also the profound psychological effects that made a significant impact and contributed to my success.
I've been watching several podcasts, and I want to express my appreciation for the informative interviews.I hope to see more discussions on the topic I mentioned in future podcasts. 👍
Ketogenic diet isn’t the only way to lose weight. You could eat all types of food (junk food, carnivore diet, vegan diet, vegetarian diet, potato diet, etc. or a combination of any diet), as long as your body expends more energy than consumed, and lose weight.
Every diet works, it's the one you can adhere too that works for you
I understand Tom’s perspective on “hating to exercise” but only because the first half of a session is so unpleasant compared to the second half.
Once the endorphins kick in after my heart rate rises (and begin to sweat) exercise usually becomes very enjoyable. And the feeling of well being afterwards is so rewarding.
But I don’t exercise for 2 hours…
Usually about an hour including stretching, warm up, and cool down.
This interview clearly shows who the expert is. I'm just glad that Tom is bringing great guests - Huberman, Attia, Galpin OMG! Layne Norton next please
I have worked out in the gym on and off for about 10 years and it wasn't until listening to Dr. Andy Galpin explain hypertrophy from the mechanistic point of view to the implementation of workouts and understanding the nutrition behind it, I felt like gaining muscle was a big foggy cloud for me. It was not until stumbling upon his work a year ago have I now have a much more clear and specific designed planned to understanding and implementing a hypertrophy specific protocol.
Could you provide the link please. Thanks!
Tom please stop making a bunch of assumptions and just let the guest talk/explain it for themselves after you ask the questions. Would be lovely to not have to always wait for your excessively long thought processes
He used to be so at interviewing in the early days
So?
I think he is trying to represent us (the audience/enquirer) through his questioning and thoughts
He’s trying to ask questions the viewers would want to.
I think Tom’s thoughts are great insight to the content.
17:01
This entire 3 hour long interview summed up in 6 words.
When I was a personal trainer this is absolutely the conclusion I came to.
Why are you even listening to them or anyone if that's your conclusion...
@@deborahbaca1345 To save anyone who is willing to listen 3 hours of time/life.
Huberman does a much more thorough and professional interview with Dr.Galpin.
YES Dr. Galpin is the best. His deep dive on the Huberman podcast was wild
I loved this . Didn’t exactly learned much but for a fitness and nutrition geek this was a pleasure to listen. 3 hours well spent
I gave up after an hour. Guest was condensing to the host. Didn't give one straight answer. It all depends.
Agreed
@@ripted640he does actually
Not many of us live in a perfect environment (no stress, right amounts of perfect sleep, perfect diet, etc.) in order to workout with less than crazy effort to realize gains. I understand what the guest is saying but I agree with Tom when he says he has to go beast mode to see results and when he doesn’t, those results aren’t realized. I enjoy working out and there’s satisfaction knowing I put in the effort needed or there’s the disappointment of knowing I didn’t, but there’s optimism in looking forward to that next workout. Love this conversation
Some trainers are great & that's what I recommend. Whoever had you vomiting & your body screaming to stop did not know what they were doing.
I'm sorry you had such a bad experience.
The key is to ease into working out, not jumping into it as that's what would cause what you described.
Cardio...start off with 2/3 minutes & add a minute per week until you reach 20-30.
Weight lifting...do one set of 6 at a competitive weight & add a set each week till you reach 3... easing into it💯
Andy Galpin is awesome! Love hearing his lectures. Thank you
I don’t struggle working out because I realized that the idea of suffering was handed down to me though our tradition/culture, example: we inherited that for anything worthwhile you gotta suffer, that Jesus suffered, to be a parent you gotta suffer so hence to exercise is a matter of sweat, blood, pain and tears, so all this we inherited, but then I observed children who run, jump and climb naturally, when they fall they get up and continue until their minds become contaminated by us to associate everything with pain and suffering and therefore will associate exercise with pain and suffering, I saw this and haven’t struggled to workout in 7 years. Exercise is not pain nor suffering, I do it naturally without struggle.
Many of us grew up on Rocky movie training montages: inspiring, but unrealistic / unsustainable.
I find going to the gym very regularly, focusing deeply on every rep, feeling every breath, and unleashing the beast incredibly satisfying and enjoyable.
Jeez…I want to listen to this entire thing so much….but THREE hours??? 😳😳 It’s going to take a few days to break it all down, but I will. Continuous education is how I have lost over 100 pounds so far. 💜
You can easily put it on 2x speed. But then you'll have to concentrate while listening. I hope that helps you. Even on 1.5 speed will save a lot of time.
Dudette, you can clean your whole kitchen,including cupboards and fridge and floor wash while you listen. That’s what I do. At the end I have a sparkling kitchen and a brain fulla new knowledge.
@@MemoryAmethyst except that I work ten hour days..plus commute time. 😊😊
@@jodihartsfield wow! Working that much and still losing that much weight? You rock! Whoever said supergirl is just fiction didn’t meet you. Well done!
When I started training for the first time, I got my squat from 65 lbs to 225 lbs in about 3 months. Gained 35lbs of bodyweight, and trained 90 min 3x/week. Especially if you're untrained, it's very easy for a male to build muscle, as long as you're willing to eat.
Only 90 min 3 times a week, 35 pounds in 3 months? That's sounds like someone doing anabolics, that or you are athletically/genetically gifted and very young like peak 21-27. I do 14 hours a week hardcore but progress is slow at 37. I remember gaining musclr easy when I was 21-27. I'm still ripped though
35p bodyweight is doable. I did Starting Strength at the age of 24. 3 times per week 5×5 and went from 80 kg to 92 in a few months. No needle oc.
The growth was especialy good in the quads and back.
This was so fascinating ! I love Andy.,. His explanations are so clear, I now understand how the body uses fat/carb/protein for energy ..wow!
START DOING KINOBODY
Please let Andy explain his answer!!!!!
This is so true. I ripped both pec had them repaired. Once in my thirties then again in fifties. I realize I never stretched or warmed up properly & never was properly trained for weight training & poor nutrition. Definitely Andy is the best!
1:13:55 THANK YOU LORD!!! 👏🏽👏🏽👏🏽
We’ve invented ourselves WAY PAST survival to the point of dangerous levels of convenience. UGH! Feels so good hearing someone say this.
…
1:14:33 “Exercised” by Daniel E. Lieberman is a great book on the history of exercise. Byline is “why something we never evolved to do is healthy and rewarding”. Great read
Ah, okay. Why dangerous, I admit I just clicked the video.
@@observer5864Because like Andy states in the video stress is needed. We need the physical stimulus to act as a carrot on a stick and challenge our bodies to stay resilient.
The invention of grocery stores allowed us to acquire food much easier. That at least made you have to go, pick the food and bring it home. If it’s close enough, walk or bike to do it. But now we have full one delivery services that takes the physicality out and all you do is order on an app and wait for it.
I personally feel our greatest ability-the ability to invent-is also our greatest weakness. Don’t get me wrong, I love tech, I love science, I geek out over robots, but when it comes to my the human body, it was stress/physical challenges and stimulus that made us who we are
I’m shocked at how overweight people are today in America.
This doctor is an excellent teacher.
When I go to the gym, I see some people scrolling on their phones, occupying a workout machine not working out at all. I went to use the leg press waiting 30 minutes while this guy was sitting there scrolling on his phone. This is probably why people aren’t getting the results they want
I did not watch the entire podcast however this message is for Tom in particular, if you want to build muscle and keep muscle start with a 5x5 routine to the point where you can't lift any more comfortably. And then start listening to mind pump buy some of their programs and you will be on your way. I have seen many strength and muscle gains by following this.
Toms mindset 100% is what is holding him back if you believe you can’t do something you will be right. He wants it but believes he can’t do it without extreme struggle, so that what his reality is.
I found a lot of people complaining that they do not get muscles increasing but, when I saw the ridiculous amount of weight that they were lifting I understood why. You need to really make a demand on your muscle to make it grow. It needs to be difficult and challenge your system.
I love listening to Dr. Andy Galpin 🧠🫀🫁💪🏻
Less than 15mins in ...Tom , this guy knows his stuff. Fitness can be very easy to progress. I made my best gains in strength after I fine tuned my program while working shift. In 3 mth my strength gain was fantastic. 85 to 90% effort...never 100 for most ppl. I actually think forced reps is silly for 90% of anyone working out. This guy is spot on.
Actually, the 3 hours was worth it. Thanks Tom and Andy
Ughhh such easy answers for Tom's questions.
Want to put on size? Eat... Eat a lot. Surplus.
Lift close to failure, last set go to total failure.
Stick to basic compound movements, do this for a long time.
Big enough to your liking? Start cutting... Go into a slight caloric deficit.
Rinse and repeat.
I really enjoy listening to Dr.Andy speak. I listened to him a lot while working on my bachelor's and masters in the field. But Tom...continued to use words to slightly undermine his expertise, and science in general just to state his opinion or what worked or didn't work for him. You can't have an expert on the podcast just to have a rebuttal for everything, misinformed rebuttals at that. This is still not as bad as the time Dr. Gabrielle Lyon came on, but close.
He is NOT a medical doctor😅
@@yesdvt He is a researcher, but still has a doctorate. He is a doctor, just not medical, which no one claimed anywhere... Why you think you're funny about something off-topic is just shows how dumb you are...
Could not agree more. The Dr Lyon podcast was the first I ever listened to…oh boy. Andy Galpin is brilliant but Tom spends waaaay too much time rambling nonsense. Could’ve cut this interview in half if he was a good interviewer.
I noticed this, too. It was irritating and usually I love how Tom conducts interviews.
@@yesdvtHe’s a PhD. What’s your point?
I’ve lost count of how many different interviews and podcasts I’ve seen, But this guest right here to me, is TOPS and he doesn’t stutter. Knowledge, intuition (which is a word he uses a few times, and btw many of us know would have been and still to some is a “quack” pseudoscience word) and quite humble. When he doesn’t know something he’s ok with saying “we don’t know” He’s apparently observant on many levels which is Great.
what an informative interview, thank you both . Dr. Galpin you have a great way explaining difficult subject in simple form. I really love to listen to this talk over and over and plan to so. How grateful I am to so much knowledge you are sharing.
Getting lean on a mostly protein (low carb, low fat diet): agree, because what we know historically about the Hudson's Bay Company trappers throughout the long winter in the most Northern locations is that many actually starved to death slowly on a plentiful diet of rabbit. They had virtually no other food source, but rabbit is very low fat (unlike seal, which has a lot of blubber); and once the men had exhausted the store of carbs they'd brought (hard tack and similar) and got snowed in for months, their food was what they could catch in snares. So, rabbit. Many of them never made it out by spring, even though they technically had lots to eat every day. They got weaker as they got leaner, until their organs stopped working. This is also why low carb with low fat diets are quite dangerous - while low carb with balanced fat and protein is better. Indigenous Northern tribes have survived on seal catches a long time for this reason. But you cannot depend on protein to the exclusion or near exclusion of carbs AND fat without doing yourself damage.
Injury meniscus tear, trying not to gain weight, was walking 26km hills, only option to cut calories, carbs and have enough protein for a 60kg woman aged 55. Long-term it's getting harder, so moving the diet exercise sleep is constantly changing.
Lift weights also look up knees over toes guy for your knees
getting stronger / putting on muscle / losing fat can be life-changing for a kid with self-esteem issues.
My fave guest so far. Tom when you try to pin him down on numbers and days and those details, it’s impossible because every person is an individual. in the beginning you need someone to dictate what you’re doing, down the road (I’m talking and 10- 20 years) you have intuition about your training.
Dr Galpin is a masterful teacher, explains these complex concepts so well.
I’ve never been out of shape, but I haven’t done gyming for about 10 years now. Watching that Schwarzenegger documentary had fired me up again. And absolutely I agree with Tom saying that you can take that work ethic and apply it to multiple areas of your life.
So I’ll be this week, joining the gym again, and just be a better version of myself.
If you want consistency, compete. Its very difficult to keep finding a 'why' when theres no reason to be strong. Compete at a sport where strength level matters. Its healthier to think about an external process you're optimizing for rather than just physique which is vanity.
Great questions, great answers, but man, the number of commercials was brutal
I hope that you will have Dr. Galpin on again soon. If this interview had been 6 hours long it still would not have been long enough. Such great information.
I feel your frustration bro. Gaining muscle is difficult and yes I spend a lot of time training myself, 7 days a week two hours at a time. Unfortunately I am convinced that genetics is the dominant player that few talk about. Speaking of myself, my training is distance running until I was 53 years old and switched to calisthenics. I gained about 20lbs from this which is great but my baseline was 135-140 lbs so now I weigh 155-160lbs. I look way better too. I am 66 years old and people say I look really good and I am amazed at what I can do especially given where I started from which is way below average. But I am convinced I really need to train long and hard to achieve this. But by fitness standards aka Derek from moreplatesmoredates I am still skinny fat. By those standards you need to be at least 185 lbs and 10% body fat at not more than 6 foot. Your problem fundamentally is setting a goal of looking like Hugh Jackman. This guy’s baseline ability probably already places him in the top sub 1% already and adding training to that puts him in very rarefied territory. It seems like you have made good gains with your training but you are not satisfied with the return on investment because you don’t look like a hollywood action hero.
This was like my exercise science course over and over. And over again.
Here for Galpin. Great talk in spite of Tom’s interruptions and negative outlook.
Old-fashioned calisthenics and stretches a couple times a day at home or in the office (along with some shadow boxing and muscle flexing) can do wonders if done consistently, and this doesn't take very long. This is one of the types of progressive overloads he talks about. So, maybe go to the gym three times a week and the other four days do two short calisthenic workouts daily in the morning and afternoon. It doesn't need to be so heavy and intense as Tom thinks.
Lion chasing! So relatable! When I use to run I had to imagine I was being chased by a variety. I couldn't stand a day not running. Now I do less than a minimum of ANYTHING. Striving for 0 stress. Zero motivation, energy, happiness, and more. I yearn for when I somehow creativity of running and craving the as long as possible workouts!! Was so fulfilling and happy whilst sleeping so perfectly! Fear fake or real can be such a wonderful tool!
This is one of the best and most informative episodes of Tom's podcast in my opinion.
I watch almost every episode on this podcast when I am doing some chores. I request team IMPACT THEORY to put a summary or main takeaways as a comment, in a blog post or by email. That makes it revisiting these episodes for an action oriented plan even more productive. Thank you again for all your contributions to make this world a better place .
There are a few ChatGPT extensions that will do that for you
Consistency is key with everything. Genetics is still a major player in how you will look.
This was such an insightful episode. I feel like every time Dr. Galpin opens his mouth, I learn something new.
Of the many many podcasts I have listen too.
This is one that sits in the top 3.
A matrix moment. Leaving one. Looking at the world in a very different and new/exciting way.
Simply....mind blown, wow!
Gonna have to re listen to the stuff around how fat is created and stored. A number of times because it's so counter intuitive and in opposition to the over simplified marketing version.
What an incredible and enlightening conversation
Never talked about hydration 😦
I take 1 week off from lifting and my massage therapist noticed. 3 days a week works for me. The dedication required is painful at first but then it becomes your lifestyle and it’s worth it. Keep it simple, success comes from the knowledge you gain. The average fetus requires 9 months to become a fully functioning baby. The point here is to set a goal and date/deadline.
Great explanation, he knows how to make it easy to understand.
Also liked that you didnt just agree and challenged him.
Ballet dance training does it all, in addition to fitness the body looks amazing and it’s artistic and fun, either as a soloist, with a partner or in a group. It’s the best fitness!
Thanks for the interview. Some of Andy's topics I have learned through downloading textbooks on physiology in particular exercise physiology and nutrition from the internet at no cost. The host appears to lack basic understanding on these these topics.
Thanks @TomBilyeu. Hope you have Dr Andy Galpin on another time, what an interesting conversation!!
I'm turning 63, and I'm pretty lean. I just gained 2 lbs of muscle in 2 months post injury. It can be done, and I'm having a lot of fun doing it😊
How .. what’s the refining?
11:55 Other sources of stress: Working at a pointless job, not pushing yourself hard enough, basically lacking a sense of meaning overall.
17:30 Yes. This guy is smart
More sleep instead watchin TH-cam until 01am, eat smart, and time your training correctly. The harder you work out the more rest days you need to hit the supercompensation time window which allows to increase the load next training. 24hr is not enough if you stress a muscle hard on the other hand if you train a muscle only 2x a week you must stress it really hard.
actually great questions ... I find them more informative than usual questions from people that are already in solid shape
He makes this so clear!! I want to talk more😃😃
Amazing session with profound insights, thanks you both
Exactly Dr. !! “If you want to use that excuse, it’s there.” Preach!! If you have the right program and the will, muscle gains happen.
working out has become addicting. The pump feels amazing.
2:27:08 Layne Norton mentioned in his book and in the Ed Mylett Show that only a small, small percentage (don't recall, appr. 2%) of adipose in weight gain comes from carbs, mostly is from fat.
ChatGPT answer to this: Typical Western Diet: In individuals consuming a typical Western diet, where the macronutrient composition often includes a mix of carbohydrates, fats, and proteins, DNL is estimated to contribute to only about 1% to 3% of total fat gain. Most of the fat gain in these diets comes from the direct storage of dietary fats (triglycerides) in adipose tissue.