How Strength and Endurance Training will Save Your Life (and your Sex Life too!)
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- Опубліковано 5 лип 2024
- In this insightful episode of our podcast, we have Andy Galpin, Ph.D., a distinguished expert in fitness and human performance. We talked about variety of vital topics that are essential for anyone interested in optimizing their physical health and performance. We delve into the delicate balance between recovery and training intensity, emphasizing the role of muscle hypertrophy and cardiovascular endurance. Our conversation further explores the nuances of muscle fibers, strength training, and the intriguing impact of epigenetics on exercise response. Further, we discussed the importance of sleep, stress management, and personalized health analyses in achieving fitness goals. Additionally, Andy sheds light on often-overlooked aspects of physical well-being, such as grip strength, VO2 max, and muscular health, and their significance for overall health and longevity. Join us for this fascinating and informative discussion with myself and Andy Galpin.
Thanks for watching!!
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▶️Chapters:
00:00 - Introduction
03:22 - The Relationship Between Recovery and Intensity
08:46 - Monitoring Respiratory Rate for Recovery Assessment
13:10 - Benefits and Limitations of Low-Intensity Activities for Recovery
17:55 - Strategies for Balancing Muscle Hypertrophy and Cardiovascular Endurance
23:40 - The Importance of Focused Exercise Plans for Specific Goals
29:15 - Avoiding Aimless Workouts and Following Structured Training Programs
35:20 - Defining Specific Fitness Goals and Preferences
41:02 - Importance of a Well-Rounded Approach to Physical Fitness
46:30 - Understanding Volume, Intensity, and Power in Exercise
51:12 - Immediate Changes in Strength and Muscle Size Adaptation
56:45 - Similar Improvement Rates in Strength and Hypertrophy for Both Genders
1:02:39 - Designing a 20-Minute Daily Workout Regimen
1:08:15 - The Role of Core Bracing in Running and Stability
1:13:58 - Optimal Repetitions and Training Systems for Different Goals
1:18:40 - Training for Power vs. Strength and Overcoming Genetic Disadvantages
1:24:05 - The Significance of Muscle Fibers in Balance and Fall Prevention
1:30:09 - Core Bracing Techniques for Everyday Activities
1:35:26 - Understanding the Impact of Hormone-Based Birth Control on Athletes
1:40:04 - Exploring Current Research Projects in the Lab
1:44:18 - The Importance of Keeping Notes and Data
1:49:45 - Embracing Resilience and Flexibility in Daily Routines
1:55:20 - Advancing Research on High Human Performance
2:00:45 - The Power of Reading and Regulating Body Signals
2:05:18 - Conclusion
Watch the video till the end and let me know your thoughts in the comments.
If you like this video, please SUBSCRIBE and don’t forget to press the bell 🔔, like, comment and share. Stay safe and Love all. 😍
Rena Malik, MD is a urologist and pelvic surgeon on youtube to educate people about all things urology including erectile dysfunction, how to increase testosterone, problems with sex, premature ejaculation, urinary leakage, or incontinence, overactive bladder, urinary tract infections, prostate issues and more.
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▶️DISCLAIMER: This video is purely educational and does not constitute medical advice. The content of this video is my personal opinion and not that of my employer(s). Use of this information is at your own risk. Rena Malik, M.D. will not assume any liability for any direct or indirect losses or damages that may result from the use of the information contained in this video including but not limited to economic loss, injury, illness, or death.
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I am 76. I have been lifting weights consistently since I was 24. One of the obvious benefits of weight training is that you look good. The fact is, I have not only avoided the typical loss of muscle mass that comes with aging, I have been able to gain muscle. Okay, yes, it is harded than when you are 25, but it can be done. It can be done by incrementally increasing the poundage of your weights. I am lifting heavier now than when I was 50.
How's your heart and lung health?
Bro, CONGRATS 🎉💪
What does your training program look like?
He’s on the gorilla program
I’m 47, it’s men like you I look up to. I see no reason why I can’t operate the same at 70 as I will at 50…. One question I have is have you at any point felt like TRT might be of benefit? I have in my head that I’m going to start it at 70 for some reason.
00:00 Importance of exercise for longevity and sexual health.
02:22 High functioning muscle is crucial for overall health and performance.
05:54 Leg and grip strength are strong predictors of longevity and overall health.
07:44 Strength and endurance training can prevent falls and improve longevity.
11:06 Improving balance and proprioception through daily activities.
12:50 Training fast twitch fibers is crucial for explosive power and preventing muscle loss with aging.
16:40 Between the ages of 25 and 40, you may lose 40% of your muscle mass if not addressed.
18:22 Twins with same DNA but different lifestyles make for an amazing exercise science experiment.
21:56 Genetic differences can be overcome to achieve desired physical outcomes.
23:37 Training optimization is individualized and may not require working hard.
27:04 Comprehensive analysis is crucial for understanding physiological adaptations.
28:51 Hidden stressors contribute to high allostatic load.
32:20 Good sleep is crucial for optimal performance and health
34:11 Improving sleep has a profound impact on athletic performance and overall health.
37:15 Clarify specific fitness goals based on timeline
38:44 Having a specific training program yields better results.
41:52 Diversify physical practice for injury prevention and overall health.
43:25 Understanding the difference between intensity and difficulty is important for effective training.
46:31 Zones based on heart rate have little value without knowing your maximum heart rate.
48:07 Interpreting blood work based on reference ranges is not ideal
51:32 Healthy traits include balance, speed, power, strength, and cardiovascular health.
53:16 Strength is a bigger predictor of mortality than other clinical risk factors.
56:44 Low VO2 max limits independence in daily activities
58:31 Regular strength and endurance training is crucial for maintaining overall health and longevity.
1:01:34 Measuring V02 and grip strength is crucial for assessing overall health and fitness.
1:03:06 Hand grip dynamometers provide reference ranges for grip strength based on age and gender.
1:06:26 Epigenetic changes in response to resistance training
1:08:08 Benefits of strength and endurance training
1:11:25 Women can progress in strength-based sports like men
1:13:05 Include strength training and high-intensity interval training for calorie burning and muscle building.
1:16:20 Respiratory rate is a crucial indicator of health and recovery
1:17:54 Balance high intensity and low/moderate intensity workouts for optimal results
1:20:54 Combining strength and endurance training is crucial for overall health and fitness.
1:22:22 Focus on proper movement patterns and joint stability
1:25:51 Hip issues can lead to pelvic floor dysfunction and create a whole host of problems.
1:27:38 Pay attention to symmetry and joint movement for optimal strength and endurance training.
1:30:50 Proper core bracing involves engaging all four core columns, not just the front half.
1:32:35 Activating core muscles for stability and control
1:35:43 Optimal reps for strength and endurance training
1:37:25 Strength training doesn't require going to complete failure
1:40:26 Progression is key for strength and endurance training.
1:42:05 Structured program with progressive overload is key for training success
1:45:29 Achieving maximum hip extension for improved sexual performance
1:47:01 Achieving full hip extension is crucial for avoiding low back compromise and enhancing power and endurance.
1:50:19 Focus on quality of muscle contraction during exercises
1:52:06 Focus on feeling the muscle, soreness, and seeing results for effective exercise
1:55:21 Physical fitness may outweigh everything, with limited data on women's health.
1:56:57 Keeping important data and notes is essential for long-term use.
2:00:01 Understanding human performance is the key to future health.
2:01:45 Striving for greatness in health and fitness
2:04:47 Follow Dr. Andy Galpin on Instagram and Twitter
Wow...thanks for that
Great work !
What a kind and sharing person.
At 71 in great health and shape fortunately, Male, BMI 22.5, been exercising 6 days a week for 30 minutes last 3 years with YT videos. Worked great for me; everyone should be able to give yourself 30 minutes a day. So much great information from Dr. R always!
BMI is insignificant when you train with weights. I usually have a BMI of at least 30 but I'm never over 12% body fat. Why would it matter how much I weigh?
my friend, at this age how do you feel about sexual desire ?
Just another easy marker to use that's all. @@drumur
It does change, though been on TRT for 3 years, too, and that's a big help.@@anibaldemacedo3151
@@drumurnot applicable for bodybuilders
Andy is one of the most fantastic science communicators I've ever heard. His training and knowledge in the scientific method seeps out of him.
Thank you Rena for dragging Andy Galpin to the show.
People around me (and myself just a few years ago) are oblivious to real significance of muscle other than appearance.
Appearance (what 99% people appear to be concerned with) is just barely the tip of the iceberg.
Andy Galpin in my mind is the spearhead to bring the full depth of knowledge.
thank you Dr. Malik for bringing Mr Andy Galpin. His knowledge is gold
This guy rocks truly..I'm 73 Ironman under 15 hrs 6 years ago wt lifter can do 15 wide grip pull ups etc etc. Retired RN years want to help and motivate all ages.This info clears the Grand Scheme I often get challenged with!❤
I lost all my muscles during a Covid/Sepsis coma and only 80% to my pre- covid level by weightlifting as much as possible to build up my muscle mass as a had to learn to walk again - I hope the loss of muscle mass is not going to affect me in the future as I’m restore it all
Remember, muscle memory. Whatever muscle you had you gain it back 3 times as fast.
Exercise definitely helps me to keep my virility
I don't know exactly the medical reasons but I'm guessing better blood flow, lower blood pressure..etc etc
Prove it
The first time ever I’ve heard Andy say something incorrect!
He referred to himself as the fake doctor and the real doctor is Dr Malik
The fact is that the medical doctors are the fake doctors and the PhD doctors are the genuine, or the first doctors.
PhD doctors became so 300 years before medical doctors as they were held with such high status and esteem, the medical doctors had an inferiority complex and thus slowly started to call themselves doctors too.
A medical degree is two level 6 degrees. But to get a PhD, which is a level 8 qualification, one needs a degree (level 6) and a masters (level 7).
Thus PhD doctors are 'more qualified' academically speaking.
This conversation is really answering alot of questions. I really appreciate it.
Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨
This is my favorite video that our good Dr has posted, and i watch every video that i come across.
I started running and training for track and field in college and never stopped. At 64, I could still run a 4.6 40-meter dash. At 5"-10" and 190 lbs were the biomarkers for DECADES, since about the age of about 35. I ran and trained for track & field in college. years. The cardiovascular, musculoskeletal, cellular (etc.) benefits gained from the act and practice of running and maintaining that habit for as long as you can .... it was the largest ingredient in the overall body maintenance for the long term. My VO2 max is and has been exemplar. So, I simply laugh and scoff at the "medical" claims I've seen on videos that say people over 50 should avoid cardio. (At mid-64 I also had a bike accident that effectively disabled me and changed my physiology. I am currently re-habbing my way back to established standards. Running has been eliminated (for the nonce) but some alternative ways to address cardio conditioning is through biking, elliptical machines, and employment of yoga breath. But my established habits laid down a strong, physical foundation that allowed me to survive significant damages. From the neck down, I still look like a sprinter, but I'm overcoming spinal sprains.
How did you sprain your spine
Thanks for asking. Bicycle accident. I got "car doored". Driver opened the door as I rode by. My head struck the door behind the left ear, turning my head/neck violently to the right. Simultaneously, the edge of the door sent my left shoulder and collarbone into the other direction, separating the collarbone and fracturing ribs. Meanwhile down below, my right hip twisted to the left, tearing a labrum and twisting the pelvis. So from C3 down to L4-L5 my spinal cord was whiplashed and twisted and traumatized and I was instantly knocked out (31 minutes). Since that time, brain signals down the spine have been scrambled, I have an ongoing concussion syndrome and I've had to retrain myself to try and walk normally. No more running for over 2 years. I have all the sadness of a bird with clipped wings. @@KevinSamuelsKid
Wonderful interview! Every time I travel and use the hotel gyms, almost everyone is on the elliptical and barely anyone is touching the free weights and doing strength training! So much more effective to be lifting for aesthetics and longevity!
Great podcast! Valuable information as always from Galpin
52 here. I’ve been weight training in some capacity for 35 years now. Interesting study about the fast twitch muscles.
Andy Galpin is tremendous, he knows his stuff. Thanks Dr. Malik for this video interview.
What a ton of great information. Thank you both.
Thank you Dr. Malik, I'm taking notes!
Dr.Rena, Thx a lot for sharing your knowledge with us. Wishing you all Happiness prosperity and success in years and years. Cheers 🎉❤
Part 2: Core Stability and Bracing Strategy [01:31:09-01:34:49]
Explains the importance of stabilizing the core from all sides (front, back, left, right) for overall stability and injury prevention.
Demonstrates practical methods to activate different core quadrants, highlighting the need for a balanced approach rather than overcompensating by overly arching the back or tightening the front.
Optimal Reps and Training Approach [01:35:02-01:37:23]
Discusses the importance of tailoring the number of reps based on the specific fitness goal, whether it's strength, hypertrophy, or endurance.
Provides a general guideline for strength training, emphasizing the 'three to five' rule (frequency, exercises, sets, reps, rest), and differentiates between strength and power training.
Progressive Overload and Specificity vs. Variation [01:39:03-01:43:29]
Stresses the necessity of progressive overload in any training regimen to ensure continued improvement.
Explores the balance between specificity (focusing on one aspect) and variation (well-roundedness) in training, and how it affects progress and adaptation.
Optimizing Physical Capacity for Sexual Activity [01:43:43-01:48:20]
Discusses the metabolic equivalent of sexual activity and compares it to moderate-intensity exercises like jogging or swimming.
Highlights the importance of VO2 Max and efficient hip extension for enhancing sexual performance and stamina.
Emphasizes the need for proper hip extension without compromising the lower back, ensuring force is generated from the glutes rather than the lower back for better performance and reduced risk of injury.
---
Hip and Knee Joint Functionality [01:48:33-01:52:16]
Highlights the importance of full hip extension and knee range of motion for maintaining functionality and avoiding injury.
Discusses common issues like the dislocation of new hips post-surgery and the importance of avoiding such injuries during sexual activity.
Emphasizes the need to ensure that exercises truly target the intended muscles, suggesting focusing on quality of contraction and the mind-muscle connection.
Specific Health Aspects in Female Athletes [01:53:27-01:56:13]
Reveals an ongoing study examining the relationship between hormone-based birth control, sex hormones, and the microbiome in female athletes.
Discusses the complexity of this relationship and the potential impact of physical fitness, birth control, and exercise on the microbiome and hormone levels.
Highlights the lack of female-specific questions in research and the need for more studies focusing on issues uniquely relevant to women.
General Health and Performance Tips [01:56:54-02:04:08]
Advises against becoming overly dependent on routines and promotes resilience and adaptability.
Discusses the desire to shift focus from disease prevention to the future of human performance, emphasizing the need for extensive data to understand what constitutes peak performance in various aspects of life.
Encourages listening to one's body and learning to read and regulate one's physiological state for improved well-being and performance.
I’m 62 and it’s so true people try to give me arthritis when my knee feels a little strain. Hell, I drink coffee and not enough water, got flat feet and rotate my feet suddenly without rotating my whole leg, that’s the knee issue. Once I clear lactic acid and pay attention to my gait, I have no issue
A lot athletes sacrifice their body to achieve performance, and are not healthy in later life. I think that's a difference with athletes and those interested in longevity and health.
Enjoyed this video, Rena!
I didn't understand most of it but basically if I keep moving and exercising I'll probably be ok .
Thanks, Dr. Malik.
Exercise is the dumbest thing I’ve ever heard. No body likes to do it, probably means it’s shortening your life. Movement is completely different category. It’s not stressing the shit out of your body
6 Months ago I started running, actually doing run/walk and ran a 5k in just over 35 minutes. Last month I ran a 5k race and finished in 28:40. Keep moving, keep improving. Love the content, thank You!
Thats solid, in 6months you could run 5k under 20minutes.When l started running it took almost 3months from zero to first 5k.After that improvement was linear and fast.
Whats your age?
I'm turning 35 next month and till now I've lived a sedentary lifestyle. Well not anymore, I've resolved to give myself time to exercise each day. I'm starting small (5 minute workouts every few hours) and im going to work my way up to 30 minutes a day. Hopefully it helps
Small steps can lead to big things.
Better to overhaul your diet. No one has any proof that living sedentary is a problem. Need to eat the food that we would’ve eaten in nature. And I’m not talking about man made vegetables
@@KevinSamuelsKiddon't come in here and lie to people man.. no proof that living sedentary is bad for your health?? Come on man, there's less evidence to prove that it ISNT bad for your health??
Is this just a sorry excuse because you're too lazy to put in the work yourself? Clearly
@@austinhamilton9444 So you’re admitted that there isn’t any cause-and-effect evidence? Even in the video the gentlemen says the word “associated”. That’s not causal.
@@KevinSamuelsKid keep making excuses to be lazy.. or buck up and do what you know you should do. Be active, and feel better. Time to take the leap my friend.
I wanna see Dr. Rena's gym...maybe she can give us a workout vlog someday
Awesome video! Can you provide recommendations for personalized training plan providers online / app ? Or are those not worth it
Thanks for interviewing an expert in exercise physiology. I would have liked his presentation of workouts for hypertrophy vs.VO2 to have been condensed in the first 30 minutes. This would make easier for us that work with people with different athletic abilities, and with different goals to share a training template that would be appropriate for them. This was great, but there was too much detail at times that took it off the rails. With more condensed content you'll retain the attention of more casual viewers. Also, your questions were excellent. Congratulations on your podcast.🎾😎
I'm 47 and the conversation circa 10 minutes caught my attention because I tripped a week ago INTO the road, and my left leg, which was interrupted mid-stride by the stupidly raised curb, cycled up to my abs, over the pavement and right back onto the ground, before I was even horizontal. That happened once before when I was 18. I was very pleased.
Probably great info. Could we get an abridged version??
I observed dancing exercise is not on the radar, compared with gym exercising. At age 72, I love square dancing, Scottish country dancing, and international folk dancing with effortless motivation and excellent leg strength and balance. Move to the music!
love you both (was shortest way to say). Andy is the man in physiology.
Miss Reena 😅 I already know the kind of quality is this your episode. By this coment I'm like saving it to be seen later tonight 😅 mister Andy Galpin is a tremendous one, I've seen him talking in Tom Biliyeu's show as in his appearances in Hubermanlab 😍😍👌🏿👌🏿👌🏿
Wow! What a great interview!
This podcast was a wealth of information 🙏 amazing
For Vo2 Max or METs level, if METs level 5 or 17.5 Vo2 max is the independent threshold, how many minutes should a person be able to maintain that METs if using a treadmill or Nu-Step in a given workout?
Hi Dr. Malik, are you planning to talk about PAE treatment for BHP any time soon?
I see Dr. Andy Galpin, I watch, like, and (unfortunately) simp lol 😍 great collab!
Please Dr. Galpin could you tell me how an 81 year old man should exercise. I go to the gym almost daily and do strength training using the machine. I know I should do cardio but I don't, sooo boring. I usually do 3 sets of 10 reps. Is there a better way for people my age and older to exercise? Hard to find any information. I thank you in advance.
Do HIT training and do your cardio, even if it's boring. Just find something you like.
What's with 3 sets of 10? Try 1 set with more weight to failure and then rest 3 days.I'm 67
I use 20 reps for 3 to 4 sets. For upper body. Easier on the ligaments. Less chance of injury. Use swimming laps for legs & cardio. 2,000 yds or 80 lengths in abt 40 to 50 mins. Using swim fins, & sometimes swim gloves. More enjoyable to move faster with less effort. Can semi-meditate at that speed.
You're more likely to do what you enjoy.
I can only summarize what I have learned from watching all A. Galpin content.
- At high age it takes extra attention to not injure yourself - as recovery is slow and might not be reversible
- Strength is the most important physical metric at age and the one that fades fast (after speed, and power) unless regular resistance exercise and eating adequate protein
- VO2 max is nearly as important - which means some extended sweating and intense breathing is in order. Even brisk walking, hiking, taking stairs etc is much better than nothing.
- There is a myth that elderly people should not lift - to the contrary they probably have to in order to maintain functioning
- Building up fitness level is important, not to jump into heavy intensity right away
- compound exercises are better bang for buck (more muscles work, more load for cardiovascular system, great for bone density and joint health), regardless of age. Isolation exercises are good addition, when time permits
The takeaway for me was that age does not matter that much, be more careful wrt injury at old age and manage your recovery more.
For strength: 1 - to - 7 reps, want to build muscle mass more specifically: 7 - to - 30 reps, ideally close to muscular failure (ie leave 0 to 3 reps in tank) or when prone to injury (like weak back and doing deadlifts) to technical failure.
Most importantly, do any exercise you enjoy and do not look back!
Thank you. 🙏
Just a personal preference, but there a lot if cuts in this interview, and I think it would work better and flow more naturally without them. Not sure if this is the norm, or if it was done in this instance to cut down on an already long interview, but the natural flow of conversation works better for the listener for retaining information in my view.
Yup, the mico-stutter. As if Andy had been edited in :)
For audio it is great - saves time, for visual it is a bit disturbing.
69 years of age, male and activtive all my life. 5 years of incompacrating illness includinging heart failure. My VO2 max has been high, and i lived after covid, causing heart failure from pulmonary hypertension. In 6 weeks, i recovered in 6 weeks. From ventricular ejectonion fraction of 5 to15%. Im now high normal now because of a lifetime of average exercise at a moderate level and medication. I feel better than ever. Vo2 max is your ability to push yourself when exercising. Dont push too hard, just pus a little
Fantastic colab, thanks Docs.
Hello Dr. Malik!!! I recently completed my 21-day water fast (with Strength training), I am planning to on a 40-day water fast very soon, I need your advise, Dos and Donts etc., thanks Dr. Malik, I am 58
The other day, watching Rena Malik videos calmed me down. She is magic!
I’ve been strength training since my 20s. I’m 65 now, still lifting at least 3 days a week. Recently had my testosterone checked and it was borderline low.
How will this affect me putting on muscle, or at least being able to maintain what I have ?
Not really interested in TRT.
I turn 60 in a few weeks. I walk, strength training and swim and I used to do triathlons. I love exercising
Love this!
Hi! Excellent content. However, the one who wrote the caption should have positioned "sex life" before "life", and rephrased it accordingly- sex is an important aspect of a healthy, wholesome Life, but that is what it is- an aspect. Exercise goes beyond sex. Seeing an elderly person you love, live and live happily due to the benefits of exercise-the feeling is something out of this world. Keep up the good work, Dr. Malik.
Well done.
My goal is to feel strength in my body again. It is so frustrating to keep hearing people say how important sleep is! I covit what sleep I can get! I'm going on my second decade of poor sleep. 2-4 hours sometimes zero. That is all my body allows! I haven't found anything to move that pendulum in a positive direction. Furthermore try exercising with low energy and feeling like your body has been beaten.
This YT is joining my all time top 10 (along with h Peter Attia 4 episode lipid marathon with Tom dayspring). I’m 65 … trail run 10k each day and do CrossFit and am getting a little pissed off with experts continually saying “when you get to 65”. I think content should have been dumbed down a little … I’m reasonably conversant with health and exercise but got lost a few time … good job …
Awesome 🔥
Very informative presentation, thank you, DR Reena you are looking extremely beautiful hon.❤🎉
Over all Health is key ….
And Muscle Health is Key to that for sure …
Being able to do things that bring joy & fulfillment is even more important than just having sex
(Doing things is what makes one sexy anyway …)
But good sex requires being with a good person anyway … or else it can be detrimental to one’s welfare
Grief can cause major bodily damages
Muscle health is most vital
Yes I like video turning 64 soon exercises 5oo push ups 6 days a week squats walk stretching lift hand weights eat healthy take garlic minerals been alone for 2 years still wake up with wood alone bothering me can not be good any advice helps i stay healthy weight is 170 drinking lots of water thanks terry
Changed subject of usual discussion,after awhile what more can you say and the HUMOROUS COMMENTS 🇨🇦😄
Hey there from New Zealand can you tell me if Nexusbio Labs Complex Mens Drops are legit or a scam
After surgery and ADT, sex is no longer part of my life, but strength and endurance from training is really helping my quality of life.
Also, it is very interesting to see how much testosterone affects your thoughts. 🤔
Is this on spotify?
yep! open.spotify.com/episode/0Fqnhv1vnSgSGqUYDZf4Sc?si=ae6423c1824b4cbe
How do you work with someone who has had both ankles, hips, one shoulder and two knuckles in one hand replaced. I want to lose weight I think I’m roughly 55 lbs to heavy?Why are so many peopleafraid of science?
Dr Rena ❤
59min in he says that if you're 50 and have Vo2mx=35 and you lose 1% per year you won't live long before your Vo2 declines to the 18% limit. But I calculated it to be 40 years...
Fro m where does this doctor get so much time to do these long podcasts
She’s all over 😅
Stamps don’t match?
Even more fundamental and motivaring than not falling is living in a capable body is in itself pleasureable. in this case hedonism of a sort is a good thing.
Unfortunately, with diminishing strength gains at 30+ rep sets, striving for 50 push-ups per set seems to be of limited benefit.
Doctor an excellent video…..PLEASE KEEP DOING THE YOU TUBE VIDEOS
how we do dis darlinks ?
Some ppl work shifts days nights what about those ? It’s good if all of us can sleep at night and not to worry but unfortunately in life is not always that’s simple
I have a weird question maybe: is there a lot of female hormones in vaginal moisture? and is swallowing that moisture/juice during oral sex means i will get female hormones and it will impact me somehow? like losing muscle mass because i get too much female hormones? thanks.
No.
Many track sprinters have resting heart rates in the low 30's. Many endurance athletes in the high 50's. Does sprinting induced low heart rate mean high VO2max?
Sprinting (60, 100 and 200 m) does not require high VO2max - mid distances (above 1 km) run maxed out do. At very long distances (above 10 km) there are other factors that limit performance.
I do not know my true VO2max - if I had to guess it is above average but no where near advanced or elite. Nevertheless my hr is mid 40's at rest. I do advanced level strength training, occasional power training (explosive str that gets me to HRmax) and once or twice a week light runs.
Resting hr is combination of size (bigger animals have lower), VO2max fitness and genetic traits. Getting hr to max every once in a while probably contributes as well.
There is something I consider university course level content in Huberman Lab, where they did a 6 episodes, each 3 hours covering all things physical performance.
They talked the heart at length in one of those, but I can't recall in which.
You cannot learn your way into better shape
Are you cutting the Video after every Sentence? Something feels a little off and its irritating.
This has to be an AI editing this?? . first time watching something ive noticed the pauses and little second intervals are removed so his dialog is smoother.
Flexibility, mobility, cardiovascular, strength, and balance, if you don’t use it you lose it.
I always wear gloves. My hands sweat. The bar/grip feels 'better', more solid. I've been wearing fingerless gloves for lifting & shooting since long before this guy's birth.
Listening to any 'expert', they all have biases. Need to separate the wheat from the chaff. 🤔
I prefer no gloves unless the lift is super heavy to build better grip strength.
🔥
Very informative, than you. But I wish you had even a brief mention of the importance of proper diet in longevity and health span. I'm 57 and have completely resolved my ED and Carpal Tunnel by reducing my inflammation and blood pressure. Basically, you can't outrun a bad diet.
VO2 + longevity = decent cardio but lose 30% of excess body wieght... jack up VO2 max... live till 300
When Andy Galpin provides information based on valid scientific evidence I respect him and it is really useful. When he gives his personal opinion about things, not based on any scientific evidence he sounds weird and it’s easy to lose respect for him. Please Dr Galpin, stick to the science!
He is also a coach with great experience package, which I truly appreciate. Science is great, but it is also game of averages, mechanisms and a lot of areas still not researched.
There is this saying: applying science to your personal life is like fixing your wristwatch with a slegehammer. I find it funny and half way accurate.
Not unlike your personal doctor. Doctors relay on pure science half of the time, the other half is their experience, 200 years of medical knowhow - that is mostly not scientific, more like collection of anecdotes and their gut feeling. You probably trust your doctor to some degree, huh?
You cut the whole interview to a anoing expierence. The content is good so please give the interview its respect.
Hey doc! I'm getting Bone marrow stem cells for my Peen from a urologist near me who is experienced with stem cell treatments...
However, I wanna tell you something about his protocol that spooked me!!!
So i had penile injury due to rolling over in sleep (no significant fracture) but pain in left side base of penis...
To treat it, he advised autologous Bone marrow stem cells.
So here's what spooked me;
He said that on the day of treatment... He will inject me with papaverine to induce erection and then when i am erect, he will inject my preparation of stem cells into relevant areas of the penis!!
So... I was afraid that is injecting stem cells into an already fully engorged erect penis right? Please respond ASAP.
BTW LOVE ALL YOUR CONTENT! ❤❤
(On a different note... I was also concerned about priapism due to papaverine as I'm 18 years old and have read that it can happen in young guys! Please share your thoughts on this also❤!)
Again in view of laws... I am in no sense asking for medical advice! Just educational opinions of an expert (YOU) 😉
Dr. Rena, you are so beautiful! 💖💖💖💖😍😍
Does Galpin even lift, bro?
He was a competitive power lifter. Very strong
Beautiful
I work in corporate gyms in Australia. I would estimate at least 50% of the workforce have some form of metabolic syndrome and 90% have the strength of a hamster.
The workers at your Gym your mean?
@@neonomad1939 Total workers. 500+
All these influencers beat the dead horse but what have any of these ppl done to raise awareness abt the lack of gyms? every gym is overcrowded now thanks to all this hyping, and these ppl have their 200k home gyms, but what they have done is sensationalized working out to the point where gyms have become flea markets. no one can have a productive workout these days thanks to overcrowding.
It only cost about $2,000 to build a sick home gym.
At your practice do you take Medicare insurance?
Thank you! 🙏
This is very informative, I LIKE him 😘
Happy to hear about his current project- I’ve been researching the subject matter too 🤫🥰😎
I have to laugh at a lot of this. Kids now days think that life is over at 65. I’m 79 and a normal brain forgets that it’s getting older. Riding my motorcycle 150 miles after lunch or driving a car over 500 miles in a day seems normal to me. I exercise at least 3 times a week or walk when I can’t. Pay attention to no one particular thing and just keep moving .
Loving the interview. But how does one explain Prof Stephen Hawking? Very little muscles, but incredible brain functioning.
There are human and then there are freaks of nature.
Also uber IQ and advanced symbolic thinking are not the same as fully functioning brain. He did not speak by himself.
This guy talks about sleep like it's something anyone can control. I dismiss anyone like this immediately because NO SHIT sleep helps everything, but if it were that easy for everyone, even when doing everything right, it would be a non issue.
Look in the use of organic castor oil, hexane free in amber glass bottle
So I can just work on my grip strength and forearms and I’ll live longer? Come on. There must be some serious correlation here. You can’t cheat lifespan but building up your forearms. He should have provided more context on this. And yes I listened at 1.05
Grip strength is just one marker of health. Improving Vo2max and strength are the best for longevity.
@@RenaMalikMD but why specifically call out grip strength? It’s a byproduct of so many other strength types surely
Raw garlic , solves everything 🎉
Rena you need to LEARN to allow such a guest to follow and develop his own train of thought. I am a Physical Educationist with more than 50 years personal and specialized training experience. Consequently I am just getting ABSORBED in what is he trying to say.... then comes an untimely correction. Frustrating!!!!!
Now I know there are so many variables at play here for you. But honestly just let the man run the show and allow him unhindered to give his best. Best practise is to take notes and ask questions afterwards for the sake of the general public.
Even the most knowledgeable and gifted speakers get distracted by ill timed distractions in the form of questions.
I am writing a lot on Quora about these things and with more than 3.8 million views I would like to give you a more in depth review on something like this.
No ill intended.
Your views will increase by attending to this.
Good luck, you are doing great work otherwise.
People like this has GOLD ... let it come out.
I started lifting weights everyday since I turned 50! I’ll be 56 in June! Still lifting everyday! Pushing myself! With doing push-ups! Given up fatty food! Eating fruit everyday! Fruit smoothie! Oatmeal! It’s not helping my erectien! I just bought and trying horny goat weed!