350: How to Optimize Your Workouts for Health, Fitness, and Longevity | Andy Galpin, PhD

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Strength Training
Strength training is essential for long-term health, emphasizing functionality over sheer muscle mass. explains that the key is to stress the muscles with heavy resistance, which is relative to each individual's capacity. He highlights the evolution of strength training research and its impact on health, noting that a combination of strength and endurance training is optimal for overall well-being 1 2.
You have this in sports, and University of Nebraska starts taking off, and all these things are coming out of, like, look what happens to you when you lift weights. It's like, oh, my. Like, that was so, like, running better for more mile. Like, it didn't really get everybody right, right? But this one got.
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Training Principles
emphasizes the importance of VO2 max and muscle strength as predictors of longevity. He argues that these metrics are more significant than traditional markers like blood biomarkers. Additionally, he discusses the concept of first principles in training, which involves questioning assumptions and focusing on fundamental truths 3 4.
So you got a baseline. So for me, that is okay. Is there a teleological truth here? Is there a biological truth here? Is it passing this first wave of. Does that make sense as a true ubiquitous finding.
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High-Intensity Training
High-intensity training is another crucial aspect of 's approach. He advocates for a mix of short, high-intensity intervals and longer, sustained efforts to challenge different physiological demands. Galpin also introduces a new high-performance blood analysis software designed to optimize training and nutrition based on individual blood markers 5 6.
So this is, if you're interested in getting your blood analyzed, this is, again, not longevity. We don't do disease. Apoib's not on the panel, and that's not what we do. But if you want to have your blood analyzed from the perspective of high performance, what do we look at? What markers do we take?
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