Unlock the secrets of longevity! Even a modest improvement in VO2 max can double your chances of survival for another decade. 💥 Don't be misled—VO2 max isn't just for athletes. Tune in as Andy Galpin, PhD shares expert tips to kickstart your fitness journey, break the cycle of…

Just enter the race 😉

This study of 500,000+ people showed that participating in mass sporting events was associated with a 30% lower mortality risk in the ~3 yrs post-race!

Runners & cyclists had the best survival rates, followed by walkers 👇

It's been out!

The waiting list is just loooooong.

That said, news very soon that will end this problem. 😘

Our paper 'Sleep Behaviours and Nutritional Knowledge in Amateur and Professional Combat Sport Athletes' has been accepted in Journal of Strength and Conditioning Research !

I'll provide a breakdown and TLDR soon.

Project led by Dr. Ian Dunican and Reid Reale.

Novel Biomarker for Aging: 'Powerpenia'

1. Sarcopenia = advanced loss of MUSCLE w/ aging
2. Dynapenia = advanced loss of STRENGTH w/ aging

These authors argue for a new 3rd category, Powerpenia.

pubmed.ncbi.nlm.nih.gov/38523229/

docs.google.com/forms/d/1JMNmd…

Exercise selection might be the most important programming variable, but it’s far from the only one you need to consider. It’s not just about the exercises you do, but also also how you do them, how much you do them, when you do them, and the environment in which you do them.

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#andygalpin #strengthtraining #nutrition #performance

youtu.be/vGbWH7mzzrM?si…

How many calories should you eat to maximize muscle growth?

This FREE review paper covers the topic well.

TLDR: ~350-500 kcal excess to start, adjust from there.

[Assumption here is you want to maximize muscle growth while minimize fat gain]

ncbi.nlm.nih.gov/pmc/articles/P…

Many quality options, but this is the only MV I take.

livemomentous.com/products/essen…

Admittedly, I am biased towards live.momentous .

I can’t understand why programs wouldn’t split jerk as part of their program. Easy to teach. RFD work is ⬆️ the roof. Get bilateral and unilateral work. The proprioceptive requirement is super high. And goodness they’re fun to be good at. HCA Athletics Hebron Lions Football #MoreWorkToDo

What's the most innovative or interesting thing you've come across in the nutrition space the last 1-5 years or do?

'What makes me a star is my performances above everything else. It's the little things behind the scenes that have gotten me where I am — from good sleep habits to strong recovery to my nutritionist Dan Garner.' — says Sean. espn.com/mma/story/_/id…

Breathing Gears System update:
Blog on Athletic Breathing and my experience on over a decade of work on this: shiftadapt.com/athletic-breat…

Breathing Gears System update itself: shiftadapt.com/the-breathing-…

*much more work to do, and details of Art of Breath BGS detailed course coming.…