Welcome to episode 79 of The Optimal Body Podcast
The Truth Behind Fat Loss with Dr. Andy Galpin
Find yourself in a vicious diet-binge cycle? Overwhelmed with all the fat loss advice out there? We are all exposed to a multitude of fad and short-term diet hacks and training programs that are band-aid and unsustainable approaches to weight loss. Dr. Andy Galpin uncovers the truth of fat loss through a biochemical lens. Using analogies that compare cooks to bakers, Dr. Andy uses a personalized approach, debunking common and generalized myths around the “best” diet and exercise methods for fat loss. He hones in on the importance of defining your priorities, identifying how you can align yourself and commit to a system compatible with your personality. He speaks to how you can optimize your goals through a realistic time frame and consistency, taking into account your work, family, relationships, physical training, and recovery. Through his expertise in biomechanics, he uses the foundational phenomenon of CO2 tolerance to explain methods to sustainable fat loss, as well as how CO2 tolerance relates to recovery, overtraining, and trait state anxiety. Get ready to listen in on how Dr. Andy simplifies the truth about fat loss.
We also mention the Coba Board throughout the episode. To get your next at-home resistance set up for a discount using code ‘DOCJENFIT’ at checkout, click here: https://cobaboard.com/
Don’t forget it’s the LAST WEEK before the new #Move2Improve Challenge begins March 1st!! Don’t miss out! Sign up here: https://docjenfit.com/move/
What You Will Learn In This Interview with Dr. Andy Galpin :
6:53– Dr Andy’s global approach with his clients.
10:45– The 4 Quadrant System.
14:25– Approach.
16:07– The truth about fat loss.
20:37– The exercise portion of fat loss.
26:17– The 10% guide to exercise intensity.
28:29– Recovery & Breathwork.
36:08– CO2 tolerance, trait state anxiety, and VO2 Max.
39:49– Determining Overtraining.
43:40– What else Dr Andy has to offer.
About Dr. Andy Galpin:
Andy is a tenured Professor in the Center for Sport Performance at CSU Fullerton. He was born and raised in beautiful Rochester, WA and is a die-hard Seahawks, Huskies, & Mariner fan. RIP Sonics. As a youth, Andy played every sport at his disposal, excelling at Football, Basketball, Baseball, and Track & Field. While not playing, he worked at grocery stores, gas stations, hay fields, blueberry farms, and in the road construction business. It was during this time he discovered Strength & Conditioning.
Andy took his limited talents to Linfield College to join their Football team and pursue a degree in Exercise Science. While he experienced great success in both (2004 National Championship and 2x Captain and immediate inductee into the “All Ugly” Team), the true reward of this time was the meeting of lifelong friend (Doug Larson). The two fed each other’s pursuit of knowledge of human performance and led them to attend the University of Memphis for the Masters degrees in Human Movement Sciences. A bit of luck and excellent faculty mentoring led Doug and Andy to meet Mike Bledsoe and the man formally known as “Barbell Buddha” Chris Moore – all of which later led to the creation of the #1 Health & Fitness Podcast in the world Barbell Shrugged. It also marked the start of Andy’s competitive Weightlifting (culminating in his 7th Place finish in the 2007 National Championships), Mixed Martial Arts, and Brazilian Jiu-Jitsu careers.
Needing to know more about muscle, Andy spent 4 years studying the structure and function of human skeletal muscle at the single cell level, a feat which earned him a PhD in Human Bioenergetics in 2011. This also resulted in the friendship with frequent collaborator Dr. Jimmy Bagley and the ability to open up his own “Biochemistry and Molecular Exercise Physiology Laboratory” at CSU Fullerton.
He now focuses his attention on teaching classes (Sports Nutrition, Exercise Physiology, Designing Exercise Programs, Applied Strength and Conditioning, Athlete Assessment and Measurement, etc.) and running the BMEP lab (which studies the acute responses and chronic adaptations of human skeletal muscle in response to high force/velocity/power and fatiguing exercise from the whole body, down to the individual muscle fiber and even into the individual DNA. The team does this by taking muscle biopsies from non-athletes and elite athletes from different backgrounds (e.g. normal college student, MMA fighter, Boxer, Weightlifter, etc.) and use highly sophisticated laboratory techniques and equipment to address questions about single fiber “type”, size, function, protein quantity, diameter, mitochondria, and myonuclear function. You can get all of our published research here.
At heart, Andy is simply a story-teller and teacher.
Items mentioned in this episode include:
Dr. Andy Galpin’s Instagram: https://www.instagram.com/drandygalpin
Dr. Andy Galpin’s Youtube (Physiology for fat loss): https://www.youtube.com/channel
Dr. Andy Galpin’s Website: http://www.andygalpin.com/
Bryan McKenzie’s CO2 Tolerance Calculator: https://shiftadapt.com/breath-test-calculator/
We Think You’ll Love:
Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!
