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Training Principles for Longevity with Andy Galpin, Ph.D.
# Master Proper Movement Patterns
This routine focuses on perfecting basic movements with assistance and bodyweight before progressing to more challenging variations, building a strong foundation for injury-free training.
Encouragement to continue working out despite injuries
And more
# About The Peter Attia Drive
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features discussions on exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to patients, aiming to lengthen lifespan and improve healthspan.
Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should seek professional medical advice for any medical conditions. For full disclosures and a list of companies Peter invests in or advises, please visit the Terms of Use.
Eccentric Exercise for Strength and Injury Prevention
Focus on the eccentric (lowering) phase of exercises to build strength and control while minimizing injury risk. This routine introduces controlled eccentric loading to various movement patterns.
# Benefits:
Increased strength and muscle control
Enhanced joint stability
Improved overall movement quality
Reduced risk of injury during more intense training
This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.
# Topics Discussed:
How should people think about training if they're coming into it with previous injuries
Tips for finding a practitioner
For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
And more
# About The Peter Attia Drive
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use
Unilateral Exercise Routine for Balanced Strength and Injury Prevention
Focus on unilateral (single-limb) exercises to identify and address imbalances, improve stability, and prevent injuries. This routine helps develop balanced strength and coordination on both sides of the body.
# Benefits:
Improved balance and stability
Identification and correction of muscle imbalances
Enhanced proprioception and body awareness
Reduced risk of injury due to compensatory movements
This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.
# In this clip, they discuss:
How should people think about training if they're coming into it with previous injuries
Tips for finding a practitioner
For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
And more
# About The Peter Attia Drive
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.
Gradually introduce and increase load to exercises, ensuring proper form and movement patterns are maintained. This routine focuses on safely progressing strength training while minimizing injury risk.
This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.
# In this clip, they discuss:
How should people think about training if they're coming into it with previous injuries
Tips for finding a practitioner
For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
And more
# About The Peter Attia Drive
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.
Introduce speed and power elements to your training while maintaining proper form and movement patterns. This routine focuses on developing explosive strength and quick movements safely.
# Benefits:
Improved power output and athletic performance
Enhanced neuromuscular coordination
Increased metabolism and calorie burn
Functional strength for daily activities and sports
This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.
# In this clip, they discuss:
How should people think about training if they're coming into it with previous injuries
Tips for finding a practitioner
For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
And more
# About The Peter Attia Drive
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.
Develop cardiovascular fitness and endurance through low-impact, steady-state activities. This routine focuses on building aerobic capacity while minimizing stress on joints and connective tissues.
# Benefits:
Improved cardiovascular health
Enhanced endurance and stamina
Increased work capacity for other training modalities
Potential for improved muscle growth when combined with strength training
This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.
# In this clip, they discuss:
How should people think about training if they're coming into it with previous injuries
Tips for finding a practitioner
For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
And more
# About The Peter Attia Drive
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.
This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.
# Topics Discussed:
How should people think about training if they're coming into it with previous injuries
Tips for finding a practitioner
For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
And more
# About The Peter Attia Drive
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.
This routine outlines the benefits and proper usage of creatine, a popular supplement known for enhancing muscle strength, size, and recovery. It covers the recommended dosage, potential effects, and various applications beyond bodybuilding, such as brain health, bone density, and antioxidant properties.
Dr Andy Galpin, PhD, Professor of Kinesiology (the study of movement) reveals what creatine & red light can actually do for your body & muscles.
Explore the potential benefits of red light therapy and how to incorporate it into your routine for recovery, injury treatment, and overall well-being. Learn about the recommended wavelengths, exposure times, and potential applications.
Dr Andy Galpin, PhD, Professor of Kinesiology (the study of movement) reveals what creatine & red light can actually do for your body & muscles.
This routine focuses on building strength and power through a combination of resistance training exercises and high-intensity intervals. It includes protocols for weightlifting, plyometrics, and other explosive movements to challenge your muscles and improve overall fitness. 💪🏋️♂️
Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy returns to the podcast and continues the conversation about training for longevity. He examines the training practices of powerlifters, Olympic weightlifters, Strongmen/women, CrossFit athletes, and sprinters in order to extract insights that can be applied to the individual wanting to optimize for longevity. Andy goes into detail about exercise load and repetition, training volume, the importance of learning proper movement patterns, the advantage of working to technical failure instead of the number of reps, and much more. Andy ties the discussion together by providing a hypothetical training plan for an individual wanting to optimize for longevity and offers advice for avoiding injury.
Topics Covered:
Review of the function and organization of skeletal muscle
Review of muscle fiber types
Hypertrophy: changes in muscle fibers and underlying mechanisms
Defining sarcoplasmic hypertrophy and reps in a set
Training for maximum strength: powerlifters and a hypothetical plan
Ideal reps, volume, and load for powerlifting
Powerlifter training on off days
Consequences of powerlifting on long-term health
Olympic weightlifting: a test of power
Training principles of Olympic weightlifting
Tracking power output when training
Frequency of Olympic weightlifting training
Post-activation potentiation for power/speed training
The Strongman competition
Training principles for Strongman competitions
CrossFit: weightlifting, endurance, circuit training
Learning from elite athletes' metrics
Optimizing as a well-rounded athlete vs specialist
What sprinters teach about speed, acceleration, peak velocity
About:
The Peter Attia Drive is a longevity-focused deep-dive podcast covering exercise, nutrition, disease, mental health, and more. Peter Attia is the founder of Early Medical applying Medicine 3.0 principles to lengthen lifespan and healthspan.
Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice, treatment or services. No doctor-patient relationship is formed. Do not disregard professional medical advice or delay seeking it. I take conflicts of interest seriously - see my disclosures.
This routine focuses on building strength and muscle mass through resistance training exercises. It incorporates a variety of movements to target different muscle groups and promote overall functional fitness. 💪🏋️♂️
Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy returns to the podcast and continues the conversation about training for longevity. He examines the training practices of powerlifters, Olympic weightlifters, Strongmen/women, CrossFit athletes, and sprinters in order to extract insights that can be applied to the individual wanting to optimize for longevity. Andy goes into detail about exercise load and repetition, training volume, the importance of learning proper movement patterns, the advantage of working to technical failure instead of the number of reps, and much more. Andy ties the discussion together by providing a hypothetical training plan for an individual wanting to optimize for longevity and offers advice for avoiding injury.
Topics Discussed:
Review of muscle fiber types and hypertrophy mechanisms
Training for maximum strength from powerlifters
Olympic weightlifting principles for power training
Strongman competition training for breadth of movement
CrossFit's combination of weightlifting, endurance, and circuits
Insights from sprinters on speed, acceleration, and technique
A centenarian athlete's hypothetical training plan
The Peter Attia Drive is a longevity-focused podcast covering exercise, nutrition, disease, mental health, and more. With over 60 million downloads, it features deep dives into maximizing healthspan and lifespan.
Peter Attia is the founder of Early Medical, applying Medicine 3.0 principles to improve patient lifespans and healthspans.
Disclaimer: This podcast is for informational purposes only and does not constitute medical advice or create a doctor-patient relationship. Consult your healthcare provider for any medical conditions. See website for full disclosures.
The Peter Attia Drive - Episode on Training for Longevity with Andy Galpin
Focus on building maximum strength through the three powerlifting lifts - the deadlift, bench press, and squat. Follow a 3-5 day split to allow for proper recovery between sessions. 🏋️♂️💥
Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy returns to the podcast and continues the conversation about training for longevity. He examines the training practices of powerlifters, Olympic weightlifters, Strongmen/women, CrossFit athletes, and sprinters in order to extract insights that can be applied to the individual wanting to optimize for longevity. Andy goes into detail about exercise load and repetition, training volume, the importance of learning proper movement patterns, the advantage of working to technical failure instead of the number of reps, and much more. Andy ties the discussion together by providing a hypothetical training plan for an individual wanting to optimize for longevity and offers advice for avoiding injury.
# Topics Covered
Review of skeletal muscle function and organization
Review of muscle fiber types
Hypertrophy mechanisms for muscle growth
Defining sarcoplasmic hypertrophy and rep ranges
Training for maximum strength from powerlifters
Ideal reps, volume, and load for powerlifting
Off day training for powerlifters
Consequences of powerlifting on long-term health
Olympic weightlifting training principles
Tracking power output in training
Frequency for Olympic weightlifting
Post-activation potentiation for power/speed training
Strongman competition training
CrossFit training breakdown
Learning from elite athletes' metrics
Optimizing for well-rounded athleticism
Training insights from sprinters
A longevity-focused "centenarian athlete" training plan
Debunking exercise myths
Avoiding injury with proper training
# About The Show
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.
Start your day with a balanced routine to energize your body and mind. Incorporate exercise, mindfulness practices, and nutritious habits to set the tone for a productive and focused day.
# Dr Andy Galpin, PhD
Dr Andy Galpin is Professor of Kinesiology (the study of movement) at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory.
