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Andy Galpin, PhD

@DrAndyGalpin • 157,544 subscribers

Professor & Scientist of Human Performance PhD Human Bioenergetics & Muscle Phys Perform w/ Dr. Andy Galpin Co-Founder @BioMoAthlete @Absolute_Rest @Vitality_BP

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Perform with Dr. Andy Galpin is back. New episode: How to Build a Strong Core & Abs 0:00 Core Training Myths 4:22 Why We Train Abs Wrong 7:27 Abs vs Core Explained 11:17 Look Feel Perform Goals 15:04 How Core Muscles Work 20:26 Stability and Anti Movement 24:00 Do Abs Need Daily Training 29:12 Spinal Safety and Crunches 31:37 Sponsor Eight Sleep 33:08 Testing Core Strength 41:42 Interpreting Test Results 47:02 Choosing Core Exercises 50:18 Isolation vs Compound Core 52:31 Contraction Intensity Rules 53:23 Size Principle Explained 56:16 Loading the Core Safely 1:00:14 Core Moves by Pattern 1:06:35 Program by Muscle Groups 1:08:01 Abs for Aesthetics 1:15:47 Aesthetic Programming Split 1:18:49 Core for Performance 1:21:15 Core for Back Health 1:24:17 Sample Week Template 1:29:22 Five Step Progression 1:35:54 Exercise Order Priorities 1:36:56 Rapid Fire Q and Belts 1:42:35 Final Wrap and Support Includes paid partnerships.

Perform with Dr. Andy Galpin is back. New episode: How to Build a Strong Core & Abs 0:00 Core Training Myths 4:22 Why We Train Abs Wrong 7:27 Abs vs Core Explained 11:17 Look Feel Perform Goals 15:04 How Core Muscles Work 20:26 Stability and Anti Movement 24:00 Do Abs Need Daily Training 29:12 Spinal Safety and Crunches 31:37 Sponsor Eight Sleep 33:08 Testing Core Strength 41:42 Interpreting Test Results 47:02 Choosing Core Exercises 50:18 Isolation vs Compound Core 52:31 Contraction Intensity Rules 53:23 Size Principle Explained 56:16 Loading the Core Safely 1:00:14 Core Moves by Pattern 1:06:35 Program by Muscle Groups 1:08:01 Abs for Aesthetics 1:15:47 Aesthetic Programming Split 1:18:49 Core for Performance 1:21:15 Core for Back Health 1:24:17 Sample Week Template 1:29:22 Five Step Progression 1:35:54 Exercise Order Priorities 1:36:56 Rapid Fire Q and Belts 1:42:35 Final Wrap and Support Includes paid partnerships.

Andy Galpin, PhD

1,717,279 views • 4 months ago

Joel Jamieson did everything right and was still walking around with a 50% blockage in his widowmaker artery. He’s a world-renowned cardiovascular expert who doesn't smoke, doesn't drink, sleeps well, manages stress, trains consistently, and has a VO2 max probably north of 55. He got screened at 40 and found it. He had zero symptoms the entire time. This is the core problem with cardiovascular disease in well-trained individuals — it doesn't announce itself the way we expect it to. The markers we typically use to flag risk don't apply. No excess body weight, no poor lifestyle habits, no reason to think anything is wrong. What actually predicted Joel's risk was his family history. His mom had a stroke at 60. His dad and uncle died early. His brother had a triple bypass before 50. Every signal was there, just not one he could feel. If that kind of history exists in your family, get screened. The CT angiogram runs around $1,200 out of pocket — not cheap, and hopefully that comes down over time. But if you can justify it, it's worth it.

Joel Jamieson did everything right and was still walking around with a 50% blockage in his widowmaker artery. He’s a world-renowned cardiovascular expert who doesn't smoke, doesn't drink, sleeps well, manages stress, trains consistently, and has a VO2 max probably north of 55. He got screened at 40 and found it. He had zero symptoms the entire time. This is the core problem with cardiovascular disease in well-trained individuals — it doesn't announce itself the way we expect it to. The markers we typically use to flag risk don't apply. No excess body weight, no poor lifestyle habits, no reason to think anything is wrong. What actually predicted Joel's risk was his family history. His mom had a stroke at 60. His dad and uncle died early. His brother had a triple bypass before 50. Every signal was there, just not one he could feel. If that kind of history exists in your family, get screened. The CT angiogram runs around $1,200 out of pocket — not cheap, and hopefully that comes down over time. But if you can justify it, it's worth it.

Andy Galpin, PhD

1,070,333 views • 3 months ago

Your abs recover faster, so you should train them every day. That's the logic. It sounds reasonable until you actually check whether the premise is true. The "train abs daily" belief rests on two assumptions: that core muscles are predominantly slow-twitch, and that slow-twitch fibers recover faster and therefore need higher frequency. There's something right about the second part. But the first part is where the reasoning starts to fall apart. So here's the question to ask: if you don't actually train your quads every day, why would you assume your abs need it? Autopsy data going back to the early 1990s shows that most core muscles are roughly 50/50 fast- and slow-twitch — almost identical to something like your vastus lateralis (your quads). The muscle you'd never dream of hammering seven days a week. And when you look at the actual literature, there's no evidence that the training principles for your abs should differ from those for your quads.

Your abs recover faster, so you should train them every day. That's the logic. It sounds reasonable until you actually check whether the premise is true. The "train abs daily" belief rests on two assumptions: that core muscles are predominantly slow-twitch, and that slow-twitch fibers recover faster and therefore need higher frequency. There's something right about the second part. But the first part is where the reasoning starts to fall apart. So here's the question to ask: if you don't actually train your quads every day, why would you assume your abs need it? Autopsy data going back to the early 1990s shows that most core muscles are roughly 50/50 fast- and slow-twitch — almost identical to something like your vastus lateralis (your quads). The muscle you'd never dream of hammering seven days a week. And when you look at the actual literature, there's no evidence that the training principles for your abs should differ from those for your quads.

Andy Galpin, PhD

462,808 views • 4 months ago

Most strength programming advice sounds complicated. Percentages, periodization blocks, readiness scores. And some of it is worth knowing. But the framework I always return to for strength, speed, and power has been around for nearly a century: the “3x5” protocol. This is how it works: 3-5 days per week 3-5 exercises per session 3-5 sets per exercise 3-5 reps per set 3-5 minutes of rest between sets The range is not a prescription. At the low end, it’s 3 exercises, 3 sets of 3, 3 days a week; you're looking at roughly 20 minutes. That is the entire program, and it works. At the top end, 5x5 at real weight, you're doing something genuinely brutal that most people shouldn't, and probably can’t sustain for long.

Most strength programming advice sounds complicated. Percentages, periodization blocks, readiness scores. And some of it is worth knowing. But the framework I always return to for strength, speed, and power has been around for nearly a century: the “3x5” protocol. This is how it works: 3-5 days per week 3-5 exercises per session 3-5 sets per exercise 3-5 reps per set 3-5 minutes of rest between sets The range is not a prescription. At the low end, it’s 3 exercises, 3 sets of 3, 3 days a week; you're looking at roughly 20 minutes. That is the entire program, and it works. At the top end, 5x5 at real weight, you're doing something genuinely brutal that most people shouldn't, and probably can’t sustain for long.

Andy Galpin, PhD

69,709 views • 19 days ago

New Perform with Dr. Andy Galpin episode: How to Think Clearly in an Age of Distraction | Sam Harris 0:00 Introduction & Sam Harris 2:30 Intelligence, Smartness & Wisdom 16:13 Outsourcing Cognition: AI as Tool vs. Competitor 21:19 The Death of Boredom & the Inner Voice 30:07 Mindfulness & Three Paths to Mental Freedom 42:20 Overcoming Resistance to Meditation 1:01:25 Psychedelics vs. Meditation 1:09:01 Emotion, Reason & Handling Criticism 1:28:06 Process, Expertise & the Scientific Crisis 1:50:44 Restoring Trust in Institutions 2:02:29 Consciousness, AI & the Hard Problem 2:16:18 Uploading, Teleportation & the Revenge of the Humanities 2:25:14 Closing Includes paid partnerships.

New Perform with Dr. Andy Galpin episode: How to Think Clearly in an Age of Distraction | Sam Harris 0:00 Introduction & Sam Harris 2:30 Intelligence, Smartness & Wisdom 16:13 Outsourcing Cognition: AI as Tool vs. Competitor 21:19 The Death of Boredom & the Inner Voice 30:07 Mindfulness & Three Paths to Mental Freedom 42:20 Overcoming Resistance to Meditation 1:01:25 Psychedelics vs. Meditation 1:09:01 Emotion, Reason & Handling Criticism 1:28:06 Process, Expertise & the Scientific Crisis 1:50:44 Restoring Trust in Institutions 2:02:29 Consciousness, AI & the Hard Problem 2:16:18 Uploading, Teleportation & the Revenge of the Humanities 2:25:14 Closing Includes paid partnerships.

Andy Galpin, PhD

222,117 views • 2 months ago

Many shoulder and knee injuries don't come from a single bad moment. They come from a training program that's been quietly unbalanced for years, usually way more pressing than pulling, until the joint runs out of room to compensate. I learned this one the hard way. Tore my labrum at 14 with no fall, no hit, nothing I could point to. Just woke up one day and it hurt. Years of bench and shoulder press with almost no rows or pull-ups to match it. I didn't get hurt that morning. I'd been building it for years. The Perform with Dr. Andy Galpin episode out now gets into when asymmetries are actually something to worry about and when they're just normal, why the old "under 10% and you're fine" rule is shakier than people think, and how to actually test for and fix the ones that matter.

Many shoulder and knee injuries don't come from a single bad moment. They come from a training program that's been quietly unbalanced for years, usually way more pressing than pulling, until the joint runs out of room to compensate. I learned this one the hard way. Tore my labrum at 14 with no fall, no hit, nothing I could point to. Just woke up one day and it hurt. Years of bench and shoulder press with almost no rows or pull-ups to match it. I didn't get hurt that morning. I'd been building it for years. The Perform with Dr. Andy Galpin episode out now gets into when asymmetries are actually something to worry about and when they're just normal, why the old "under 10% and you're fine" rule is shakier than people think, and how to actually test for and fix the ones that matter.

Andy Galpin, PhD

111,120 views • 1 month ago

New Perform with Dr. Andy Galpin episode: What Drives Muscle Growth & What Doesn't | Dr. Mike Roberts (Mike Roberts) 0:00 Introduction 3:15 How Muscle Grows 17:39 What Drives Growth: Tension, Stress & Damage 24:08 Responders vs. Non-Responders 29:54 Hormones, Receptors & Genetics 48:01 Cell Signaling, mTOR & Myostatin 56:32 Can Some People Not Grow Muscle? 1:01:34 Training Volume for Hypertrophy 1:08:34 Loads, Reps & Stretch Under Load 1:17:13 Range of Motion, Partials & Hyperplasia 1:31:31 Injury, Unloading & Muscle Banking 1:39:32 Muscle Memory: Detraining & Retraining 1:47:42 Aging, Menopause & Anabolic Resistance 2:01:21 Concurrent Training & the Interference Effect 2:08:54 How to Combine Strength & Cardio 2:24:03 Strength Training & Mitochondria 2:25:21 Closing Thoughts Includes paid partnerships.

New Perform with Dr. Andy Galpin episode: What Drives Muscle Growth & What Doesn't | Dr. Mike Roberts (Mike Roberts) 0:00 Introduction 3:15 How Muscle Grows 17:39 What Drives Growth: Tension, Stress & Damage 24:08 Responders vs. Non-Responders 29:54 Hormones, Receptors & Genetics 48:01 Cell Signaling, mTOR & Myostatin 56:32 Can Some People Not Grow Muscle? 1:01:34 Training Volume for Hypertrophy 1:08:34 Loads, Reps & Stretch Under Load 1:17:13 Range of Motion, Partials & Hyperplasia 1:31:31 Injury, Unloading & Muscle Banking 1:39:32 Muscle Memory: Detraining & Retraining 1:47:42 Aging, Menopause & Anabolic Resistance 2:01:21 Concurrent Training & the Interference Effect 2:08:54 How to Combine Strength & Cardio 2:24:03 Strength Training & Mitochondria 2:25:21 Closing Thoughts Includes paid partnerships.

Andy Galpin, PhD

84,009 views • 1 month ago

Nice abs and a strong core are pretty high on most people's wish list. But when it comes to training the core, we somehow throw out the fundamental, science-based exercise principles that govern skeletal muscle exercise adaptations. Think about it. If you wanted bigger quads and I told you we were only doing wall squats, you'd look at me like I was crazy. That's exactly what’s happening with your core when all you’re doing is planks and 3 sets of crunches. The size principle matters here. If you're never generating high levels of force, large portions of your motor units never get recruited — and what doesn't get recruited doesn't get stronger. Fatigue and burning are not the same as force production.

Nice abs and a strong core are pretty high on most people's wish list. But when it comes to training the core, we somehow throw out the fundamental, science-based exercise principles that govern skeletal muscle exercise adaptations. Think about it. If you wanted bigger quads and I told you we were only doing wall squats, you'd look at me like I was crazy. That's exactly what’s happening with your core when all you’re doing is planks and 3 sets of crunches. The size principle matters here. If you're never generating high levels of force, large portions of your motor units never get recruited — and what doesn't get recruited doesn't get stronger. Fatigue and burning are not the same as force production.

Andy Galpin, PhD

254,646 views • 4 months ago

Sam Harris makes a point here that's hard to dismiss: most people can't stay undistracted for 30 seconds. Not because they're lazy — because they've never built the capacity. And that's not a trivial problem. If your emotional state is just a byproduct of whatever thought randomly surfaces next, you're not really steering anything. The fix, according to Sam, is learning to notice thoughts as appearances in awareness rather than being identical to them — and mindfulness meditation is the most direct way to start building that skill.

Sam Harris makes a point here that's hard to dismiss: most people can't stay undistracted for 30 seconds. Not because they're lazy — because they've never built the capacity. And that's not a trivial problem. If your emotional state is just a byproduct of whatever thought randomly surfaces next, you're not really steering anything. The fix, according to Sam, is learning to notice thoughts as appearances in awareness rather than being identical to them — and mindfulness meditation is the most direct way to start building that skill.

Andy Galpin, PhD

104,353 views • 2 months ago

A DNA test that tells you exactly how to train for muscle growth. That's the pitch behind a growing wave of direct-to-consumer genetic testing. I sat down with Mike Roberts, who actually went looking for that gene – not from a hunch or a short list of usual suspects, but by scanning the whole genome. Every one of the 20,000+ protein-coding genes, plus the non-coding regions most consumer tests don't touch. One gene came up: GLI3. Weakly. It's tied to satellite cell response, which is a genuinely interesting finding, but it came from about 109 people and hasn't been independently replicated. Even if it holds up, it explains under 10% of the variance in how people respond to training. Nobody running these tests wants you to do this math: if a genetic test is telling you how to optimize your training, you've probably wasted 96% of your money. The biology is real – satellite cells, response heterogeneity, genetics all matter. Taking one weak, unreplicated signal and building a personalized training plan around it is a different thing entirely. We're not there yet.

A DNA test that tells you exactly how to train for muscle growth. That's the pitch behind a growing wave of direct-to-consumer genetic testing. I sat down with Mike Roberts, who actually went looking for that gene – not from a hunch or a short list of usual suspects, but by scanning the whole genome. Every one of the 20,000+ protein-coding genes, plus the non-coding regions most consumer tests don't touch. One gene came up: GLI3. Weakly. It's tied to satellite cell response, which is a genuinely interesting finding, but it came from about 109 people and hasn't been independently replicated. Even if it holds up, it explains under 10% of the variance in how people respond to training. Nobody running these tests wants you to do this math: if a genetic test is telling you how to optimize your training, you've probably wasted 96% of your money. The biology is real – satellite cells, response heterogeneity, genetics all matter. Taking one weak, unreplicated signal and building a personalized training plan around it is a different thing entirely. We're not there yet.

Andy Galpin, PhD

26,789 views • 26 days ago

New Perform with Dr. Andy Galpin episode: Female Training, Hormones & Nutrition: Fact vs. Fiction | Dr. Lauren Colenso-Semple (Lauren Colenso-Semple, PhD) 0:00 Lauren Colenso-Semple 1:51 The Lit Review That Never Was 7:01 Why Women Got Bad Training Advice 11:23 Individualization & Where Sex Actually Ranks 21:09 Estrogen, Rodent Models & the Anabolic Myth 34:52 Hormones Across the Menstrual Cycle 45:18 The Myth of the Textbook 28-Day Cycle 51:41 Why Female Research Is So Hard 57:55 Inside Lauren's Dissertation: Tracers & Biopsies 1:06:10 Strength, Power & Hypertrophy: No Phase Effect 1:14:13 The Real Role of Testosterone & Menopause 1:23:36 Becoming a Better Consumer of Science 1:50:10 Low Energy Availability & RED-S 1:57:30 Advice for the Average Woman Includes paid partnerships.

New Perform with Dr. Andy Galpin episode: Female Training, Hormones & Nutrition: Fact vs. Fiction | Dr. Lauren Colenso-Semple (Lauren Colenso-Semple, PhD) 0:00 Lauren Colenso-Semple 1:51 The Lit Review That Never Was 7:01 Why Women Got Bad Training Advice 11:23 Individualization & Where Sex Actually Ranks 21:09 Estrogen, Rodent Models & the Anabolic Myth 34:52 Hormones Across the Menstrual Cycle 45:18 The Myth of the Textbook 28-Day Cycle 51:41 Why Female Research Is So Hard 57:55 Inside Lauren's Dissertation: Tracers & Biopsies 1:06:10 Strength, Power & Hypertrophy: No Phase Effect 1:14:13 The Real Role of Testosterone & Menopause 1:23:36 Becoming a Better Consumer of Science 1:50:10 Low Energy Availability & RED-S 1:57:30 Advice for the Average Woman Includes paid partnerships.

Andy Galpin, PhD

52,037 views • 2 months ago

New Perform with Dr. Andy Galpin episode: Hardship, Resilience & Competing at the Highest Level My guest is Ken Rideout, a former Wall Street trader turned elite masters marathoner who battled opioid addiction for 10 years before becoming the Masters (50+) Marathon World Champion and winning the Gobi March, a 155-mile self-supported stage race across the Gobi Desert in Mongolia. We discuss how running became his path to sobriety, why suffering is his source of peace rather than a cost to endure, the "clean vs. dirty fuel" framework for motivation, and the mental tactics he uses mid-race to keep going when his mind has already quit. Ken is proof that it's never too late to become someone you're proud of. 0:00 Ken Rideout 2:15 Book Tease and Tears 3:27 Gobi March Race 38:23 Relief After Winning 40:29 Why Choose Suffering 47:30 Drugs Versus Discipline 1:01:10 Quitting And Redemption 1:05:00 Malibu Half Turnaround 1:09:29 Racing Tactics Mindset 1:16:03 Train Fear Compete Fire 1:17:58 Clean Versus Dirty Fuel 1:24:00 Health First Baby Steps 1:27:09 Morning Routine And Discipline 1:32:48 From Sports To Running 1:35:31 Triathlon Lessons And Kona 1:38:16 The Mental Grind Of Suffering 1:40:31 Try Harder Mindset 1:49:06 Comfort With Discomfort 1:52:48 Parenting Toughness And Losing 1:56:41 Setbacks Into Strength 1:58:20 Money Doesn't Fix You 2:00:09 Family Pride And Purpose 2:00:47 Coaching With Edge 2:06:57 Ask For Help 2:09:52 Romanticizing The Suffering 2:15:55 Grit Beats Talent 2:19:38 No Roadmap Just Effort 2:23:54 Marathon Progress And Coaching 2:28:01 First Marathon Fueling Plan 2:31:28 Service First Content 2:32:25 Wrap Up Includes paid partnerships.

New Perform with Dr. Andy Galpin episode: Hardship, Resilience & Competing at the Highest Level My guest is Ken Rideout, a former Wall Street trader turned elite masters marathoner who battled opioid addiction for 10 years before becoming the Masters (50+) Marathon World Champion and winning the Gobi March, a 155-mile self-supported stage race across the Gobi Desert in Mongolia. We discuss how running became his path to sobriety, why suffering is his source of peace rather than a cost to endure, the "clean vs. dirty fuel" framework for motivation, and the mental tactics he uses mid-race to keep going when his mind has already quit. Ken is proof that it's never too late to become someone you're proud of. 0:00 Ken Rideout 2:15 Book Tease and Tears 3:27 Gobi March Race 38:23 Relief After Winning 40:29 Why Choose Suffering 47:30 Drugs Versus Discipline 1:01:10 Quitting And Redemption 1:05:00 Malibu Half Turnaround 1:09:29 Racing Tactics Mindset 1:16:03 Train Fear Compete Fire 1:17:58 Clean Versus Dirty Fuel 1:24:00 Health First Baby Steps 1:27:09 Morning Routine And Discipline 1:32:48 From Sports To Running 1:35:31 Triathlon Lessons And Kona 1:38:16 The Mental Grind Of Suffering 1:40:31 Try Harder Mindset 1:49:06 Comfort With Discomfort 1:52:48 Parenting Toughness And Losing 1:56:41 Setbacks Into Strength 1:58:20 Money Doesn't Fix You 2:00:09 Family Pride And Purpose 2:00:47 Coaching With Edge 2:06:57 Ask For Help 2:09:52 Romanticizing The Suffering 2:15:55 Grit Beats Talent 2:19:38 No Roadmap Just Effort 2:23:54 Marathon Progress And Coaching 2:28:01 First Marathon Fueling Plan 2:31:28 Service First Content 2:32:25 Wrap Up Includes paid partnerships.

Andy Galpin, PhD

73,378 views • 3 months ago

Most people think confidence is something you build over time. Stack enough reps, enough wins, enough evidence, and eventually you just... have it. That's not wrong. But it's incomplete. There's good evidence that what you're thinking *in the moment* is a bigger predictor of how you feel and perform than almost any external factor. More than your preparation, your environment, even who's standing next to you. So yes, the reps matter. The experience matters. But if the voice in your head is running a different script during the actual performance, none of that preparation has anywhere to land. Most people evaluate their self-talk as "positive" or "negative." That's the wrong filter. The better question is, does this thought *help me right now*, or does it hurt me? Because sometimes a "negative" thought is actually useful. And sometimes a "positive" thought is just noise dressed up as encouragement. You wouldn't judge a coach by whether they were nice to you. You'd judge them by whether what they said made you better in that moment. So why are you grading your own internal voice on tone instead of function? Your mindset isn't the background music. It's the operating system.

Most people think confidence is something you build over time. Stack enough reps, enough wins, enough evidence, and eventually you just... have it. That's not wrong. But it's incomplete. There's good evidence that what you're thinking in the moment is a bigger predictor of how you feel and perform than almost any external factor. More than your preparation, your environment, even who's standing next to you. So yes, the reps matter. The experience matters. But if the voice in your head is running a different script during the actual performance, none of that preparation has anywhere to land. Most people evaluate their self-talk as "positive" or "negative." That's the wrong filter. The better question is, does this thought help me right now, or does it hurt me? Because sometimes a "negative" thought is actually useful. And sometimes a "positive" thought is just noise dressed up as encouragement. You wouldn't judge a coach by whether they were nice to you. You'd judge them by whether what they said made you better in that moment. So why are you grading your own internal voice on tone instead of function? Your mindset isn't the background music. It's the operating system.

Andy Galpin, PhD

75,126 views • 4 months ago

Most people treat self-talk like a pep talk — you tell yourself you've got this, you stay positive, you push through. That advice isn't wrong. It's just incomplete in a way that matters more than most people realize. The research on positive self-talk is real. Encouraging internal dialogue does improve performance. But the field has largely moved away from framing this as "positive vs. negative" because that's not actually the right question. The right question is whether what you're saying to yourself is *effective*. And negative self-talk can be effective. Positive self-talk can be useless. The valence isn't the variable. What actually drives effectiveness is something most self-talk advice never mentions: psychological distance. Here's the thing: you're probably already an expert at this, just not for yourself. Think about a scenario you find stressful — an exam, a tough conversation, a high-pressure week. Now picture a friend in that same situation texting you about it. You know exactly what to say back. You're not scrambling. You're not spiraling. Because you're not inside the emotion of it. That clarity you have for them? That's the same clarity psychological distance gives you for yourself. Your inner voice isn't your best coach. It's your most reactive one.

Most people treat self-talk like a pep talk — you tell yourself you've got this, you stay positive, you push through. That advice isn't wrong. It's just incomplete in a way that matters more than most people realize. The research on positive self-talk is real. Encouraging internal dialogue does improve performance. But the field has largely moved away from framing this as "positive vs. negative" because that's not actually the right question. The right question is whether what you're saying to yourself is effective. And negative self-talk can be effective. Positive self-talk can be useless. The valence isn't the variable. What actually drives effectiveness is something most self-talk advice never mentions: psychological distance. Here's the thing: you're probably already an expert at this, just not for yourself. Think about a scenario you find stressful — an exam, a tough conversation, a high-pressure week. Now picture a friend in that same situation texting you about it. You know exactly what to say back. You're not scrambling. You're not spiraling. Because you're not inside the emotion of it. That clarity you have for them? That's the same clarity psychological distance gives you for yourself. Your inner voice isn't your best coach. It's your most reactive one.

Andy Galpin, PhD

70,643 views • 3 months ago

Exercise snacks — short bursts of bodyweight movement scattered through the day — do improve VO2 max. But before you use that as a pass on structured training, note the details: the effect is modest, it's most pronounced in untrained individuals, and functional improvement is not the same thing as structural change. Remodeling the heart itself — actual morphological adaptation — takes sustained training over time and more of it the older you are. The good news, especially if you've been inconsistent for a while: that structural adaptation still happens. It just takes longer.

Exercise snacks — short bursts of bodyweight movement scattered through the day — do improve VO2 max. But before you use that as a pass on structured training, note the details: the effect is modest, it's most pronounced in untrained individuals, and functional improvement is not the same thing as structural change. Remodeling the heart itself — actual morphological adaptation — takes sustained training over time and more of it the older you are. The good news, especially if you've been inconsistent for a while: that structural adaptation still happens. It just takes longer.

Andy Galpin, PhD

49,695 views • 3 months ago

Most people think the best athletes are exceptionally good at controlling their emotions under pressure. And there's something to that, but "control" turns out to be the wrong word, and the difference isn't just semantic. Emotional control and emotional regulation aren't the same thing. Control implies suppression: push the feeling down, stay locked in. Regulation is something more precise: knowing what the emotion is doing, where it's pointing, and whether to move with it or redirect it. One of those is trainable. The other mostly just creates a pressure cooker. Think about what Joe Montana actually did in that huddle before the 92-yard drive. He didn't tell his linemen to calm down or focus up. He pointed to the stands and said, "Hey, there's John Candy." That's not emotional suppression, that's redirection executed at a level most coaches never even think to teach. And the reason it worked is because Montana was regulated enough to read the room, then do something completely unexpected with it. Composure isn't the absence of pressure. It's knowing which direction to move it.

Most people think the best athletes are exceptionally good at controlling their emotions under pressure. And there's something to that, but "control" turns out to be the wrong word, and the difference isn't just semantic. Emotional control and emotional regulation aren't the same thing. Control implies suppression: push the feeling down, stay locked in. Regulation is something more precise: knowing what the emotion is doing, where it's pointing, and whether to move with it or redirect it. One of those is trainable. The other mostly just creates a pressure cooker. Think about what Joe Montana actually did in that huddle before the 92-yard drive. He didn't tell his linemen to calm down or focus up. He pointed to the stands and said, "Hey, there's John Candy." That's not emotional suppression, that's redirection executed at a level most coaches never even think to teach. And the reason it worked is because Montana was regulated enough to read the room, then do something completely unexpected with it. Composure isn't the absence of pressure. It's knowing which direction to move it.

Andy Galpin, PhD

50,461 views • 3 months ago

It’s becoming increasingly clear that more than 50% of dementia and late-onset Alzheimer’s cases are preventable. One of the best ways to reduce your risk is to keep your senses strong. In this clip, Dr. Tommy Wood (Tommy Wood MD, PhD) and I dive into how sensory loss—whether it’s vision, hearing, or smell—can increase your risk of dementia. But here’s the good news: Getting treatment for sensory issues like cataracts or hearing loss can reverse that risk. If you’re starting to notice any decline in your senses, don’t wait—address it immediately. Hearing aids, cataract surgery, and other treatments can help maintain crucial brain connections and protect against cognitive decline. Beyond that, train your balance and other sensory systems. Run outside (trail run!), ride a bike, play ball sports, and find other ways to challenge your senses. These activities offer benefits in a way the gym simply cannot. Take action to keep your senses sharp now, and your brain will thank you later.

It’s becoming increasingly clear that more than 50% of dementia and late-onset Alzheimer’s cases are preventable. One of the best ways to reduce your risk is to keep your senses strong. In this clip, Dr. Tommy Wood (Tommy Wood MD, PhD) and I dive into how sensory loss—whether it’s vision, hearing, or smell—can increase your risk of dementia. But here’s the good news: Getting treatment for sensory issues like cataracts or hearing loss can reverse that risk. If you’re starting to notice any decline in your senses, don’t wait—address it immediately. Hearing aids, cataract surgery, and other treatments can help maintain crucial brain connections and protect against cognitive decline. Beyond that, train your balance and other sensory systems. Run outside (trail run!), ride a bike, play ball sports, and find other ways to challenge your senses. These activities offer benefits in a way the gym simply cannot. Take action to keep your senses sharp now, and your brain will thank you later.

Andy Galpin, PhD

172,164 views • 1 year ago

Boredom isn't a property of the room you're sitting in. It's what happens when attention fails to meet the moment. Sam Harris makes this point in a way that's hard to argue with: if you can train yourself to find your own breath genuinely interesting — which he says is actually possible — then nothing has to be boring. The problem isn't the environment. It's that most of us have never learned to pay attention. Here's a test he offers in this episode. Try to focus on anything — a sound, a sensation, your breath — for 30 uninterrupted seconds without a single thought pulling you away. Most people can't do it. Not because they're uniquely distracted, but because this is the default human condition before training. Sam says that same attentional gap is the engine of most psychological suffering — being at the mercy of whatever the next unexamined thought suggests you should feel.

Boredom isn't a property of the room you're sitting in. It's what happens when attention fails to meet the moment. Sam Harris makes this point in a way that's hard to argue with: if you can train yourself to find your own breath genuinely interesting — which he says is actually possible — then nothing has to be boring. The problem isn't the environment. It's that most of us have never learned to pay attention. Here's a test he offers in this episode. Try to focus on anything — a sound, a sensation, your breath — for 30 uninterrupted seconds without a single thought pulling you away. Most people can't do it. Not because they're uniquely distracted, but because this is the default human condition before training. Sam says that same attentional gap is the engine of most psychological suffering — being at the mercy of whatever the next unexamined thought suggests you should feel.

Andy Galpin, PhD

26,640 views • 2 months ago

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.

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.

Andy Galpin, PhD

193,471 views • 2 years ago

Fish oil is often discussed for its brain and mood benefits, but research shows it may also improve resting metabolic rate (RMR) and body composition. A 2015 study looked at 24 older women (66 years old), with half taking 3 grams per day of fish oil (2 g EPA, 1 g DHA) and the other half receiving olive oil as a placebo. Both groups were matched for calories. [PMCID: PMC4682991 | PMID: 26679702] After 12 weeks, the fish oil group saw: - 14% increase in resting metabolic rate - ~10% increase in energy expenditure during exercise - 19% higher fat oxidation at rest, 27% higher when active - 4% increase in lean mass (from 40.3 kg to 41.9 kg, a 1.6 kg absolute increase) Additionally: - VO2 max improved in the fish oil group (no change in placebo) - Resting heart rate dropped by ~3 bpm in the fish oil group (no change in placebo) - Metabolic rate increases held even when adjusting for body mass and lean mass This is just one of the many evidence-based strategies we discussed for improving metabolic performance.

Fish oil is often discussed for its brain and mood benefits, but research shows it may also improve resting metabolic rate (RMR) and body composition. A 2015 study looked at 24 older women (66 years old), with half taking 3 grams per day of fish oil (2 g EPA, 1 g DHA) and the other half receiving olive oil as a placebo. Both groups were matched for calories. [PMCID: PMC4682991 | PMID: 26679702] After 12 weeks, the fish oil group saw: - 14% increase in resting metabolic rate - ~10% increase in energy expenditure during exercise - 19% higher fat oxidation at rest, 27% higher when active - 4% increase in lean mass (from 40.3 kg to 41.9 kg, a 1.6 kg absolute increase) Additionally: - VO2 max improved in the fish oil group (no change in placebo) - Resting heart rate dropped by ~3 bpm in the fish oil group (no change in placebo) - Metabolic rate increases held even when adjusting for body mass and lean mass This is just one of the many evidence-based strategies we discussed for improving metabolic performance.

Andy Galpin, PhD

120,267 views • 1 year ago