E060 - Science-Exercise Expert: "Use Science To Achieve Your Maximum Potential!" | Dr. Andy Galphin

Today’s episode is all things exercise science and human performance with Dr. Andy Galpin, an acclaimed professor with a PhD in human Bioenergetics and over 100 peer-reviewed papers to his name. As the co-founder of BioMolecular Athlete and Vitality Blueprint, Dr. Galpin is at the forefront of personalised performance solutions and is associated with coaching world class athletes in the UFC, MLB and NBA. Dr. Galpin breaks down complex scientific concepts into actionable tips for everyday well-being and longevity, covering everything from sleep optimisation to enhancing workouts and more.

00:00 Introduction 01:16 Andy’s sporting background and early career journey 04:44 Balancing coaching with revolutionary labs (peer-reviewed studies) 09:22 Female physiology and conflicting data 15:12 “Science is only the starting place” – merging theory with practical methods 19:33 Challenging common strength & hypertrophy narratives with new research 23:14 High rep ranges and different muscle group responses (find exercises that work for you) 30:44 Measuring training intensity and RPE 35:12 Can you out-train genetics? 39:42 Training for aesthetics & improving cardiovascular fitness 46:12 A scientific breakdown on sleep & performance trackers (Garmin, Whoop, Oura) 55:01 Alcohol’s effects on athletic performance 1:02:22 Biohacking for recovery and longevity 1:06:33 How to increase your rate of recovery 1:13:12 Progressive overload and pushing through plateaus (bloodwork & micronutrient analysis) 1:18:25 Pre-workout carbohydrates

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Follow Dr. Galpin YouTube: https://www.youtube.com/@drandygalpin Instagram: https://www.instagram.com/drandygalpin Vitality Blueprint: https://www.vitalityblueprint.com/