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

Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy sets the foundation for the conversation by discussing the anatomy, microanatomy, and physiology of the muscle, including explaining what it actually means to undergo hypertrophy of the muscle. He then explains the difference between power, strength, speed, and hypertrophy and how those differences relate to what's happening at the cellular level and the functional unit level. Additionally, he discusses energy sources for muscles, the importance of protein for muscle synthesis, the various types of muscle fibers, and the factors that determine one’s makeup of muscle fibers. Finally, Andy wraps the conversation with how he would design a program for an untrained person committed to adding muscle and functional strength for longevity.

We discuss:
0:00:00 - Intro
0:00:08 - Andy’s path to expertise in exercise
0:07:09 - Contrasting strength, power, and force production and how they inform us about training for longevity
0:16:03 - Muscle energetics: Fuels that provide energy to muscles, and the importance of protein
0:29:34 - The structure and microanatomy of muscle, muscle fibers, and more
0:41:40 - Energy demands of skeletal muscle compared to other tissues in the body
0:51:37 - How a muscle contraction works and why it requires ATP
0:57:18 - Muscle fibers: modulation between fiber types with movement and changes in fibers with training and aging
1:07:56 - Andy’s study of twins demonstrating the difference in muscle fibers between a trained and untrained individual
1:18:36 - Microanatomy of fast-twitch and slow-twitch muscle fibers
1:31:15 - Factors that determine one’s makeup of muscle fibers and how adaptable they are with training
1:40:49 - Hypertrophy and what happens at the cellular level when a muscle grows
1:49:59 - How athletes quickly cut water weight and the rehydration process
2:01:48 - Different types of athletes
2:04:21 - Training advice for a hypothetical client who’s untrained and wants to add muscle and functional strength for longevity
2:09:10 - Changes in muscle and muscular function that occur with aging
2:15:51 - Training plan for the hypothetical client
2:30:51 - What drives muscle hypertrophy?
2:38:27 - How to properly incorporate isometric exercises into a workout
2:46:38 - Additional training tips: movement patterns, how to finish a workout, and more
2:50:13 - Ways to incorporate high heart rate exercise into a workout plan

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About:

The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 45 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.

Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).

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

[PeterAttiaMD]

In this episode, we discuss:
0:00:08 - Andy’s path to expertise in exercise
0:07:09 - Contrasting strength, power, and force production and how they inform us about training for longevity
0:16:03 - Muscle energetics: Fuels that provide energy to muscles, and the importance of protein
0:29:34 - The structure and microanatomy of muscle, muscle fibers, and more
0:41:40 - Energy demands of skeletal muscle compared to other tissues in the body
0:51:37 - How a muscle contraction works and why it requires ATP
0:57:18 - Muscle fibers: modulation between fiber types with movement and changes in fibers with training and aging
1:07:56 - Andy’s study of twins demonstrating the difference in muscle fibers between a trained and untrained individual
1:18:36 - Microanatomy of fast-twitch and slow-twitch muscle fibers
1:31:15 - Factors that determine one’s makeup of muscle fibers and how adaptable they are with training
1:40:49 - Hypertrophy and what happens at the cellular level when a muscle grows
1:49:59 - How athletes quickly cut water weight and the rehydration process
2:01:48 - Different types of athletes
2:04:21 - Training advice for a hypothetical client who’s untrained and wants to add muscle and functional strength for longevity
2:09:10 - Changes in muscle and muscular function that occur with aging
2:15:51 - Training plan for the hypothetical client
2:30:51 - What drives muscle hypertrophy?
2:38:27 - How to properly incorporate isometric exercises into a workout
2:46:38 - Additional training tips: movement patterns, how to finish a workout, and more
2:50:13 - Ways to incorporate high heart rate exercise into a workout plan

[libbycollins]

Very interesting. For those of us in our 70’s and beyond who can see how being weak and ill drains our economy and resources, a discussion focusing on staying strong and flexible the last quarter of life would be very helpful. Identifying resources, pitfalls to avoid, and tips would all be very welcome. The last thing any of us want is to be a burden to our children, but we’d love to continue to be able to get up and down from the floor, chase grandchildren, hike trails, do hours of volunteer work lifting and loading food boxes at the food shelf…whatever life brings. Thanks for providing information like you do!

[hellonblades]

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

[OreMan]

Pure gold! 🥇 These were the most valuable two hours, 55 minutes and 15 seconds of my time this year. Can't wait the Part II!!

[szymondrabek]

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

[ECIA]

Dr. Galbin knowledge is mind blowing both in width and depth. On top of this, he has gathered a more than decade’s long DAILY with ELITE ATHLETES. The two thinks compounded are a unique snowball effect of first hand marginal knowledge applied while at the same time a pragmatic approach on how to granulate it for a specific one o one needs. The huge humus of that is a genuine humility, curiosity, clarity of thinking, execution, ground experience, passion, and inspiration. When he is speaking like in this podcast i am fascinated by his contagious passion and his ability to be clear, speak easy, and for the “folks”. Thanks Dr. Galbin. I think that this has been some of the most informative and interesting 2h’s ever. Thanks Dr. Attia for hosting Dr. Galbin, one of the best podcast.

[Keepitcurious]

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

[suryadas]

Remarkable content. I've lived the "endurance athlete" dichotomy and it took Dr. Attia to open my eyes. Resistance training, VO2 Max, protein and a much better place these days. Thank you!

[ИвайлоДимитров-жы]

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

[leighgoodwin]

Brilliant. Long but not a wasted minute

[kathyljohnson]

Loving the dynamic play Andy's describing near 2:30:00 in! Run/jump/play with my bike doing cyclocross and mountain biking in my 60's is what keeps me smiling and motivated. So thrilled to hear the bonus benefits while I play, and I'm incorporating more and more weight training ("Lift heavy s**t", Dr Stacy Sims). Awesome pod!!

[mitchsammut]

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

[Ruudwardt]

This is incredible. The level of depth and relevancy to almost anyone working out from this talk is worth at least a course in Uni. I learned so much. The discussion about muscle fiber distribution and inner life was a true gem. Looking forward to the rest of the talks with Andy.

[carrielight]

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

[jackshi]

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

[adamnasser]

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

[horaciolyon]

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

[gailwilson-larue]

Dr Halpin just broke my heart in telling me that my increased muscle mass doesn’t elevate my metabolic rate by more than about 30 calories per pound. That was a punch in the gut, but it also explains a lot of things. I soooo love this stuff!

[paule]

Peter, I love the material. Great stuff. I critique is to finish one topic before moving to the next. Left me with a few unfinished or chopped up answers.

[RRHIker]

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