cover of episode Dr. Andy Galpin's Secrets to Strength Training, Sleep Hacks, & Recovery Tools Part 2

Dr. Andy Galpin's Secrets to Strength Training, Sleep Hacks, & Recovery Tools Part 2

2025/1/16
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Andy Galpin
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Mari Llewellyn
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Mari Llewellyn: 我对"toned"这个词感到很困惑，因为它没有明确的定义。我们需要更具体的健身目标，而不是笼统的描述。只进行单一类型的运动（例如普拉提）会限制健身效果，我们需要根据个人目标制定个性化的计划，这同样适用于睡眠和营养。 我很好奇"肌肉妈妈"运动，我认为女性力量训练后拥有更多肌肉不仅更健康，也更好看。过去女性力量训练信息匮乏，现在情况有所改善，更多女性力量训练专家出现，这使得更多女性开始接受力量训练。女性应该根据自身需求和喜好选择体型，不必担心他人看法。 我的祖母已经快90岁了，她每天游泳、步行，保持活跃的社交生活，这说明即使老年人也可以安全有效地进行力量训练。 Andy Galpin: 我同意"toned"这个词很模糊，我们需要明确具体的健身目标。只依赖一种健身方法会限制进步，应该根据个人目标制定个性化计划，这同样适用于睡眠和营养。我建议人们进行力量训练，并且支持"肌肉妈妈"运动。过去女性力量训练信息匮乏，但现在情况有所改善，更多女性力量训练专家出现，这使得更多女性开始接受力量训练。女性应该根据自身需求和喜好选择体型，不必担心他人看法。 力量训练对女性的长期健康益处巨大，包括增强力量、改善认知功能、降低患痴呆症的风险等。即使老年人也可以安全有效地进行力量训练。肌酸等运动补充剂对女性健康益处多于负面影响，女性对肌酸的担忧（例如膨胀）多为个体差异，并非普遍现象。目前关于孕期和产后运动的研究正在增加。 我们正在进行一项关于月经周期中睡眠的研究。我开发的Absolute Rest睡眠监测系统可以提供更精准的睡眠数据和个性化指导。心率变异性（HRV）是一个真实的指标，但不同设备的测量结果可能存在差异，HRV数值应结合其他指标综合分析，而非单独解读。呼吸频率过快会导致呼吸性碱中毒，进而影响心理状态，我们需要找到并打破这个循环。最终目标是让女性能够自己解读身体信号，并根据自身需求进行调节。

Deep Dive

Chapters
This chapter explores the ambiguity of fitness terms like "toned" and emphasizes the importance of setting specific, measurable goals. It highlights the limitations of generalized fitness programs and advocates for personalized approaches to training, sleep, and nutrition.
  • The term "toned" lacks scientific meaning and should be replaced with concrete goals.
  • Generalized fitness programs are limiting; personalized plans are superior.
  • A holistic approach encompassing training, sleep, and nutrition is crucial for optimal results.

Shownotes Transcript

**Ep. 166: **In this episode, I’m wrapping up my conversation with Dr. Andy Galpin, one of the leading experts on fitness and human performance. We’re diving into the science behind training for both longevity and peak performance, exploring how to balance strength, endurance, and recovery in a way that works for your unique needs. Dr. Galpin shares actionable advice on progressive overload, recovery strategies, and optimizing your fitness for long-term health. Whether you’re just starting your fitness journey or looking to take things to the next level, this episode has something for everyone. Tune in now to learn how to train smarter, not harder, and build a foundation for lasting wellness!

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Topics Discussed

  • 00:00 Introduction

  • 03:21: What interests you most about performance and optimization?

  • 05:32: Coaching program

  • 10:39: Training recommendations for athletes and general population

  • 12:30: Goals for their athletes

  • 15:23: Can you lose fat, gain muscle without suffering?

  • 17:53: No unrealistic expectations 

  • 22:17: Cooks and bakers analogy 

  • 26:40: Advice for someone starting fitness journey 

  • 29:54: Optimal time of day for training?

  • 31:36: Schedule for fighters

  • 33:01: Training in the evening 

  • 35:14: Exercise snacks

  • 37:20: Fidgeting 

  • 39:00 N.E.A.T (Non-exercise activity thermogenesis)

  • 41:30: Figure skater’s training and diet

  • 42:34: Equestrian clients

  • 43:56: Advice for women who want muscle, but are afraid of weight training