Better believe more of this is one the way soon...

It was nearly unbelievable to meet and podcast with literally one of the most decorated bodybuilders of all time.

Matt | Perpetual Body Recomp Andy Galpin, PhD on Peter Attia Drive podcast did a really good training series on this.

How to structure your year and periodise gainz simultaneously.

Alas, I havent been able to implement it.

Is 8 hours of sleep the right amount to support peak performance? In a recent pod with steven, our co-founder Andy Galpin, PhD discusses the science of sleep and shares some interesting insights on what just 2 additional hours of sleep can do.

Basically every single tapering study that maintained exercise intensity and dropped volume sufficiently (~40-80% drop) for ~1-4 weeks has shown performance improvements.

It's beyond reproach at this point.

Lifelong strength training preserves fast-twitch muscle fibers, whereas lifelong endurance training does not.

This does not mean RE>AE.

It does mean though, they confer unique benefits.

pubmed.ncbi.nlm.nih.gov/37881849/

What we've known for years, small calf muscles are not just embarrassing but DEADLY....

😂😂🤣🤣

pubmed.ncbi.nlm.nih.gov/38616366/

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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Save 83% instantly on Andy Galpin, PhD’s first ever course, The BioMo Toolkit!

PLUS get 4 free bonuses worth $1,000+

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👉 biomolecularathlete.com/toolkit-specia…

#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…