[00:00:00] Welcome back to another episode of superhuman radio. I did not say hey. Hey, how do you like that? Oh now I did damn it. I so welcome back to supremum radio. Today's Wednesday. We have a really great episode of science for humans. Today. We're going to talk about this article that's going viral.

It was originally started in Reader's Digest online 14 exercises to never do after age 50. We're going to examine them. I actually tried to reach out to. Of the office, but they can't be found which makes me question who they are. Okay, after that we're going to be joined by dr. Andy Galpin. We're going to talk about nutrition and training styles that have an influence on changing muscle fibers.

And this is going to be an interesting discussion. So that's a little bit later in the show. Of course. I have to thank all American pharmaceutical [00:01:00] and the effect sports for their generous contribution to the show as our title sponsor right now, you get six of the top-selling products absolutely free when you go to superhuman radio dotnet and click the FX Banner ad and put in your address and you will pay five dollars and change for shipping, but that truly the shipping charge and you'll get a box full of goodies.

That will convince you that these are the best sports Performance Products in the world and you can try it before you buy them because dr. Jeff golini believes that no one should buy anything before they try it. I hope you opens up a restaurant next because I want to go in and I want to have the tomahawk rib eye for free before I pay for.

And without further science for humans with dr. Jeff golini open up a restaurant dr. J. So I could come in and try everything one day a week. That's a good one man. I would probably just slice it up and you can come in and [00:02:00] get a little bite like like Costco, you know, they give samples. So here's a funny story real quick when I was about 17 years old.

I took this girl out to a French restaurant on a date. And I didn't know what state group Rob was right? I just figured it was steak. I didn't read that. It was smothered in peppercorn and cream sauce, but more importantly when they brought the Steak au poivre out. It was probably like the size of a deck of cards and I looked at the girl and I said is this for me to taste?

To tell you I've done well enough that you do have by real stake in the back and she laughed so hard like this. What's this? What's this that what's this? Oh, this is the sample. Oh, yeah, you can bring it out of taste. Good bring the whole steak out now. I got one better for you, man. Goddamn, I remember years ago taking a gal out and I didn't have a lot of money was bodybuilding.

So, [00:03:00] you know had a hundred bucks which was you know, a couple weeks worth of money figured more than enough. But you know, I could pull out a hundred dollar bill and impress her. Well, she takes me to this fancy Thai restaurant and I'm looking at the menu going. Oh my goodness what she ordered came to like 85 bucks.

And I had to fake like I wasn't that hungry. So I asked for like a little salad or a dill pickle and some water and you gotta go. Well, you might at least you had the excuse me. No, I'm dieting. Yes, so I don't have any calories left. Do you have like a salad or a dill pickle? I knew you were going to go that I'm dieting right now.

I can't eat any way science works out. Yeah, did he feel did you ever first of all did you ever go out on a date with her again? After that? No, that was it is such a great story, you know the pain the pain of being a [00:04:00] professional athlete in a in a sport that is not supported verily very heavily by industry, but that's funny.

Yeah. Funny so there's an article going around the internet. Everybody is reposting it reposting it started off in Reader's Digest online 14 exercises to never do after 50. I want to go through them, but I want to start out with the most absurd ones of all push-ups. Push-ups they're telling people over 50 not to do push-ups the classic move.

Maybe great way to build all over strength, but it puts a lot of stress on the shoulders and upper backs is dr. Bartel who's a doctor of Chiropractic. I tried to track him down before the show to get a comment from him. He recommends doing wall pushes instead. That's not even that's not that's nothing stand up and against the wall.

Angle your body towards the wall and do the push-ups this way, but the muscles will still be working but it takes the strain of the show. It takes all Progressive overload off the body to its [00:05:00] he defeats the purpose of doing push-ups. Yeah. I mean when you sent this over all I could say is there are some stupid people out there to put out stupid stuff.

What's he trying to sell because this makes no difference first of all. What is the deal with 50 years old? Yeah, I know like oh, I know exactly does your body. Just go the morning at you. Turn 50. Okay, we don't do that stuff anymore. But see this is why people start to have trouble as the age because if you listen to this idiot and let's say sorry.

I shouldn't use the I word but you know you listen to somebody like this and you've been on a healthy training plan and all of a sudden you go. Oh, well Jesus guy. I'm not going to do any of this anymore. And then you start getting fat and not a shape and you start having health issues and has this can I use the I word in your presence?

I go ahead it seem like this has [00:06:00] this idiot seen any of the research that's come out of the California veterans administration large-scale research on longevity disease and strength that the strongest men lived the longest and have the least diseases and you guess how they stay strong. They don't stay strong by avoiding push-ups guy.

Listen to this one. Dr. Jay. This one is the reason I tried to track the guy down because I realized that this moment. Oh, I see this guy doesn't know anything about Kinesiology. He's a doctor of Chiropractic, but he knows nothing about Kinesiology. He says don't do bench presses. They create a lot of tension and stress on your neck and your shoulders.

If you're doing bench presses that are putting stress on your neck and your on your neck you doing them wrong, but he says oh God, but listen to this guess what he picks as the replacement. Exercise for doing bench Preppers precious a rowing machine. Oh God how rowing machine is working your back and your biceps and your brake eels and a bench press is working [00:07:00] your shoulders and your pecs and your and your and your triceps like one isn't even a replacement for the other.

They are the actual antithesis of each other. Where'd this guy get his Chiropractic license online Guatemala Guatemala? Yeah, as an online course, you don't because part of being a chiropractor's you need to know anatomy and physiology, you know, and I'm all for chiropractic care because I believe in it it works.

It makes sense. This would be in a been more appropriate if he related this to injuries you have ruptured sternum. You know or you have some sternum issues or rib issues stay away from bench presses. Okay, you know your lower back your L5 is really degenerated. I recommend not doing deadlifts. Let me give you some Alternatives that would have made a little more sense well, and and he picks on the the leg press machine.

And instead of saying maintain a curve at the base of the spine. Make sure your lung Barnes. Your lumbar spine is still curved. Don't let it flattened out. He [00:08:00] says don't do the movement because it will flatten out the curve of the spine. Now keep in mind that dr. Williams seeds a world-renowned orthopedic surgeon said to me that doing my.

Doing my leg presses was probably a good thing given my lumbar spine issues from squatting and deadlifting because it actually by by flattening out that curvature it opens up the vertebrae. So that's the exact opposite of what this guy is saying. Well and look at this one under spin classes. He's he's basically saying everybody at 50 has joint Heart and Lung conditions.

Yeah, best base fast-paced spin classes are built on hit concept and they can be too intense for elderly people 50s elderly, especially if they have joint heart or lung conditions. Well, what do you what do you gonna try and pay? What are you gonna tell the 50 year old construction worker who still has to work in construction for another 15 years quit your job don't lift heavy stuff.

Don't go up the stairs while you're carrying stuff. And if you've [00:09:00] got a heart condition, you better get your metabolic rate up. Yes good for you. Yes, you want to revert a reverse a heart condition and start slowly but start using Progressive overload and cardio combine them and you will reverse your heart.

And you know, if you've got joint problems, you know, the bike is probably one of the easiest things to do versus, you know, trying to run or StairMaster. It's okay, you know, I understand if somebody has bad knees, you know, you've got to work around it, but don't just not join a spin class. I mean, you know.

No, I'm not a fan of those things because I like to do things at my own pace. But you know, that doesn't mean they're bad for you. You know what I find on the internet today is if you if you find anything that is completely contrary to the popular wisdom. It becomes clickbait, you know, everybody is clicking on this right everybody's talking about this so.

It's getting done what they intended for it to get done [00:10:00] which is to get a lot of people to look at their website right whether they agree or disagree, but you made a point before we went on the air. The real problem is. That there are people who are going to literally believe this and it's going to justify their lack of exercise.

They're going to oh, it's a good thing. I don't do those things. I mean right now there is somebody reading this article out loud to their wife and their wife has been saying you got to start exercising you're getting fat and he's going to see I'm 56. I told you these were no good. You don't know what you're talking about.

This is the this is the sad part. About the internet today that information travels fast and stupid information travels faster. Yeah, and let's face it. There's more stupid information out there because I call them the internet experts and it started way back when the first online was American line.

There was no really internet and people started putting stuff out there. I mean, [00:11:00] it was like reading the National Enquirer, you know, I mean. Some things you know is fake. I mean how many people argued for years that professional wrestling wasn't fake? Yeah, right It's Entertainment. Well, that's what this is.

You know, they're It's Entertainment. They want you to go to their website. They're selling you something look at all the ads up and down the page, you know, click this click that I mean, they're selling stuff. You know, I can't imagine that somebody would really think this you know, and it's funny I got into a.

A woman reached out to me on Facebook Messenger wants me to promote this product on my show and it's an MLM product and it's a growth hormone. Gel homeopathic growth hormone. Gel and I was very polite at first and said I've already seen this information is no science behind it. And she keeps coming back and telling me but there's a million people selling it and they're making millions of dollars and it's a million people and I realized at that moment that [00:12:00] had Jimmy Jones had access to Facebook.

The number of people he could have gotten to drink Kool-Aid would have been literally millions of people. He could have killed millions of he could have had to mix the poison in the Kool-Aid in their own kitchens and then sit in front of a Facebook live and millions of people would have checked out.

Same time because there are that many gullible people in the world today. It's just really shocking to me. There's no critical thinking left anymore. Well and look at all the you know, the stupid kids who ate the The Tide Pods and all the sudden everybody's doing that. I mean again, you have to be careful.

Anybody can call themselves an expert, you know, as you said this guy says, he's a doctor or chiropractor. We couldn't even find. So is he really a doctor or you know, but whether it's weight training diet fad diets TV commercials. Most of it is fake. I mean at the end of the day, you know, you have to learn your [00:13:00] body and I tell people over and over and over again.

It's like your car, you know when something's not right, you know, you take your hand off the wheel and it pulls to the right. You better go get in line moment. Your body is the same way, you know, if you are 50 years old and you are healthy and you enjoy squatting and deadlifting and bench-pressing.

Why would you stop yes because somebody like this tells you oh, it's not good for you. Well, where's the science and in here? He doesn't really say why? No, it's really just his opinion and like you said earlier at least if he would have come at it from and said, The number one two and three injuries.

I treat our guys who bench press and deadlift and squat right then you go. Okay, I get it. But that doesn't mean don't do it. And I want to I want to take a quick commercial break a little early because I want to come back and spend some time on what [00:14:00] I believe the court problem is that we're dealing with and it's not just in this article.

It's completely widespread. It's promoted by our government. It's promoted by businesses and it's the real issue at the core of this discussion. Stay tuned. We'll be right back.

Welcome back. Dr. Jeff. There is a bigger problem of foot here and I want to want to bring you back six years ago for a second. So six years ago the. Food and Drug Administration and the department the CDC they issued a warning to people to stop washing chicken before cooking it. And the reason they did that was because what was happening was people were washing their chicken and it was splashing on their countertop.

And then they were preparing food on the countertop and they were trance contaminating what splashed off of the fit of the chicken onto the countertop on to other food and they were they were experiencing Salmonella poisoning. This happened enough times for them to see a trend where they then issued a warning don't wash your chicken.

[00:15:00] Now if there's salmonella on your chicken, you should wash it before you cook it. That's a logical thing. But why did the government tell people to stop washing their chicken? Because they would they believed that people were too stupid to understand after you wash your chicken make sure you use a disinfecting wipes and wipe everything up first before you put other food there.

They thought oh, that's too much for people understand. Just tell him not to wash the chicken in the problem. And that is the core of the problem today even in this article, right? See everybody wants it as one sentence answer for everything just tell me what to do. But instead of saying to people you can do push-ups you can do pull-ups.

You can even do squats with weight, but you have to build up to it slowly you have to condition yourself that's too hard of a message. It's just easy to tell people not to do it because. Everybody today in the mainstream thinks that we are too stupid to take care [00:16:00] of ourselves. Well, that's exactly it.

And you know, this is an interesting thing. I was listening to marketing expert and they were talking about the trend in health and fitness is no longer advertise. Like people lifting weights or powerlifters because that's too much work for people. They just want to see a healthy lifestyle. They drink this energy drink, they're going to look like these young girls.

No work involved and you look at the obesity rate right now. It's the highest it's ever been in our country and you wonder why. Because too many people are reading articles like this or they're listening to something on TV and they're looking for the easy way out. They want somebody to justify remember years ago when that whole movement went on just be happy with yourself, you know, don't worry about how you look.

Yeah. Don't improve just take except. Yeah. It's okay to be a plus size. You know, it's okay. But it's an interesting Lee enough the medical office doxy. Does it say that because if they did you'd [00:17:00] walk in and they go man your blood sugar is really creeping up at don't worry about it. Just be happy with it.

Just accept it. No, they go. No, we got to put you on medication. Yep. So the reality is that. People are not too stupid to care for themselves. Just give them the correct information wipe your countertops down after you wash your chicken. That's the right information and and and be and they all of these things should have been over 50 before you start doing these make sure to work with a personal trainer and make sure your condition then ready to be doing these things, but that doesn't make people click links and go to Reader's Digest online.

No, and you know again if you want health and fitness advice don't go to Reader's Digest. What should have been said is if you are 50 and you've never exercised in your life and you would like to start exercising don't start out. Being a powerlifter, you know again giving some practical advice helping them get [00:18:00] into a program.

But again, this is the problem is this is this is giving somebody the easy way out and as a chiropractor, I've never heard a chiropractor that I've known ever tell somebody to stop lifting. Even when I was competing and if I got an injury, I went to a chiropractor and I was back in the gym a couple days later.

You know, they gave me advice on what to do after the gym, but they didn't tell me. Oh just don't work out for six months that that wasn't their job their job was to get me fixed and back at it. Yeah, and let's not forget that this is confirmation reinforce. This is this is a bias reinforcement.

So. I have friends who don't exercise. They tell me about people that they know who exercise that died. And that is their justification for not exercising. Not tomorrow. We're actually going to have someone, you know, Eric browser on the show. As soon as I started talking about having a wreck on the show, I got emails [00:19:00] and messages from people.

Oh, well, you know, he must have been on drugs and and I would say why well, he's a bodybuilder. So let me get this straight if I average person has a heart attack at 40. It's no big thing. But if a body builder has a heart attack at 40, it's got to be drugs. Well, let me let me give everybody a news flash.

There's two things that you have to do pay taxes and die. Yeah. I mean, I'm sorry, everybody's going to die. You know, there is no guarantee, you know, your car is eventually going to run. Out of life. It's going to break the motor is going to blow up but how you take care of it is going to be dependent.

Now, one of the things you'll find out about Eric is it was genetic but yeah, everybody says jeez, I wonder you know, and I mean I'm not going to lie, you know, I've known Eric for a long time. He's been all natural but that was the something that [00:20:00] went through my mind is oh my gosh. I hope that because he's training all of these athletes.

Somebody didn't force him over to the dark side and he did something. Stupid well, thank goodness. It wasn't but you know and I do get tired of that going. Well, you know, there's people, you know died at 50 and they exercise so why should I do it? I my grandma smoke till she was 95 years old.

Yeah. I love that. I love that. I have naturally. Yeah, they suck. They cite an outlier and go well that that's okay so he could this one person lived. And you know and there are that one person who exercised and lived to be a hundred. So again, you can always find an outlier. But if you want to play Russian Roulette go right ahead.

I mean, you know, it doesn't say on the cigarette packing package Smoking may cause cancer says it causes cancer, right? Right, and if you want to be the one that it doesn't then that's Russian Roulette to me. [00:21:00] Yeah, take your chances. I like that. I like that a lot. So in summary the day follow it people who have reputable reputations.

Yeah, you know to get advice from and and that's what was going to be my summary in summary if you're over 50 and you've never ever in that was a great point you made if you're over 50, and you've never exercised before don't be a dumb. Oh, yes. Yes go find the personal trainer start slow. You'll be able to do all these things but 50 is just a number.

In fact, it's a goal because you should keep getting older. That should be your goal not to Die Young and and there's nothing you can't do it 50 that you didn't do a 20 that's nonsense. If you work at it you train for it you sleep you eat you breathe it you can do it. The thing that you should be at 50 as you should be smarter than when you were 16 years old, you know, so that's what I always tell [00:22:00] people is, you know, I've gotten a little smarter when I was younger I train I overtrained, you know, there's certain things that you know, you don't eat McDonald's hamburgers, you know every day when you're.

You know you can get away with a little bit of that. But what you got to remember is you are building those fat cells when you're young and never leave you you don't build those when you're adults. So again, you know, you have to be a little bit smarter training, you know, I always tell people if you're going to do a spin class or you know, one of these boot camp classes don't jump into the advanced class.

If you've never worked out you're going to get hurt find a starting class work your way up. You know, I mean you and I when we take time off to the gym, do you just jump right back in there? No, you start slowly and you ease your way back into our you know, right right be sensible be smart. Yes, you know, it's [00:23:00] a long it's a distance race.

Not a Sprint life exists life is a decision. If anybody listens anything, that's probably the best advice that I've ever heard is it's a long distance, you know, not a Sprint. All right, brother. We got it covered. I think huh we do. Okay. I awesome. I'll talk to you later, man. All right. Hi.

Thank you to dr. Jeff, of course for coming on and we're going to take a quick commercial break and when we come back we're going to talk about transitioning muscle fibers. There are things you can do to affect that stay tuned.

Welcome back whenever we read studies about hypertrophy strength acquisition. We always hear discussions about muscle fiber types and many of us. We just kind of glean over it. You know, we know oh, you know type 1 type 2 fast twitch slow twitch, and then there's subfractions and. But we really don't understand the contribution to Performance that these specific fiber types actually provide and if we did.

Maybe we would do things differently for our [00:24:00] given sport to predispose our muscles to a greater ability to provide us with the ranges of performance that we're looking for and there are few people who know more about this than dr. Andy gallop and how you doing it. Fantastic, man. I didn't realize I was going to be on live radio today.

Oh, yeah, baby. This is real stuff here man. This is this is I'm the only one that still does live radio. I've been doing it for 13 years. There's just something a lot sexier about it and I'll tell you part of what that I've discovered just kind of as a tangential discussion. I find that people realize that this isn't highly polished highly edited.

We remove the bad stuff and only leave the good stuff. So they. This show a lot more for their information as a result of that. I've learned that over the years. But yeah, it's it's look it's just a phone call between you and I that's all it really is. That's all it is. No worries, man. I'm just used [00:25:00] to doing, you know podcast after podcast and I got to be honest man out of times it just sort of check out because I'm like, okay.

This is a podcast. I release it a month or something. But now we're going live I will live and I got to be yeah. Yeah be a game. Yeah, you got to be on baby. And and not only is this going out live internet radio stream right now people listening live, but this will be. The in the podcast directories by tomorrow morning.

So we move fast. I know I just did I just I've actually been doing other people shows for the first time in 13 years and it's like, oh great we did this show. So when will it be released six weeks? I'm like what six weeks? Yeah. We got we got a lot. We had a wave a lot of magic wands over before we release it like, okay not my head happens man.

Anyway Andy talk a little bit. You mind if I just call you and. Yeah, [00:26:00] of course. I had a really interesting question that I came up with last night as I was dozing off to sleep. So as far as muscle fibers go we tend to have a mix right if you're not if you're not trained if you're just an average walking around person.

We have a mix of slow and fast twitch fiber types, right? Well, actually it's quite different for every muscle. So depending on which muscle you're you're talking about and it and it sort of follows function. So like the Soleus. Which is the back of your calf is meant to keep you upright. All day is going to be primarily slow twitch where the other muscle right next to it.

The gastroc is no help there to make you jump and Sprint and explode is going to be primarily slow or fast foods, but having said that in humans. We don't necessarily have any muscles that are fully 1/5 or type. And so you're actually right basically every Mall. Well, some of our muscles are hedged more towards low [00:27:00] or fat all the muscles have a combination of both of them at the very surface level anyways, and actually gets quite a bit more complicated than that as you alluded to earlier, but just to stop right there.

Yeah, you're sort of correct. So when we're born. Are we born with a predominance of one type of muscle fiber than the other since we're not ambulatory yet? We're not really loading muscles yet. That's a great question. And we also don't know because we can't do biopsies the people under 18. So it's a bit of a mystery.

We know that there are actually different fiber types is one called neonatal. That people that have when your baby so that's pretty well documented from autopsy and stuff story, but I don't really know what it looks like. Of course the plasticity that happens in people with everything you do changes in physical activity or inactivity change your fiber type so quickly I have to imagine that the profile is quite different when you're a baby, but specifically we don't know exactly [00:28:00] what it is.

I've started that new Nato one is there before we get into the discussion about. How to actually affect fiber chopped fiber type transitions is there a is there any advantage to actually or I guess that's what I'm looking for is Dave Palumbo used to be a long distance Runner and in high school and early college Years and then he became a bodybuilder.

And he had ridiculously freakish legs back then at when bodybuilders back in the day were competing against him and he wants told me that he thought it was because of all the long-distance running he did and then the radical remodeling of muscle fibers through bodybuilding. Is there any slingshot effect when you do influence muscle fibers to change from.

To slower from slow to fast that we see as opposed to just they stay that way indefinitely and and they only go to a certain point of growth or I can't really speak to that case. I think it's probably more of retroactively explaining that I was actually causation there. So I [00:29:00] don't really know what his favorite type.

That's an interesting case but no the amount of plasticity or the amount of change from Fast to slow or slow to fast as virtually unlimited given enough exposure. You got exposure simply time and and volume if you will, so if you do a lot of work over a short period of time or a little bit of work over a long period of time then we basically see unlimited change and of course just like strength or weight loss or anything.

It's always the rate of increase or change decreases with time. So you're not just going to keep getting 5% change every month for the rest your life that's local change but to give you one example, we just recently published a study on monozygous twins. So tomorrow's I guess meaning they have the exact same DNA so effectively what that means we control for genetics and the twins had about 30 to 35 years of different exercises are different training.

So one instead of the twins the control ones did basically [00:30:00] no exercise outside of daily living the other ones were straight endurance athletes. So marathoners triathletes things like this. So no intervals, no strength training really other than. Like a day a week of upper body kind of through 210 lat raises a lot of raisins and pulled out some stuff and what we saw was in the untrained folks.

They were about forty percent. So twitch about 40% faster, which I'll just actually foreknowledge make easier there about 50/50 vessel, but the trained ones so again remember exact same DNA. We're about 90 to 95% slow twitch. So I think it really really high really highlights the fact that they'll continue don't go as far as you want.

You keep giving him the same stimulus or keep getting a stimulus. They will continue to change now in this case. You got to remember they got 30 35 years of this type of training. So you're not going to see a change from 50% fast wish to 90% fast-twitch and good six-week training camp or anything like that, but.

I mean [00:31:00] fundamentally the really is no limit to how far they will go to be specific to the demands placed upon them interesting. Are there any advantages? You know, I've I started saying on this show 13 years ago when I was first doing the show with Clear Channel every day when I close the show, I would say muscle is metabolic currency.

So get into the gym and make a deposit today and as muscle being metabolic currency what I meant by that was. Muscle is something that produce it what it uses energy. It uses calories. Is there is there an advantage too fast or slow twitch muscle fibers when we're looking at it from that standpoint the energy utilization, you know, a higher metabolic rate do fast-twitch predominance versus slow twitch provide them a higher metabolic rate for a.

That's a really good question. So the answer is yes. I think we have to go. I think it's a bit deceiving because I'll put it this way. You're bigger Point your global point of what you're trying to get people [00:32:00] to do is correct. The detail is a little off but it's going to be the net result is the right thing.

And so that's the important thing to understand is so to unpack that just a little bit. They're all pros and cons to slow and fast which. The metabolic rate is different. The energetic demands are different no doubt and it's not that one is better than the other but what I can tell you is that the average person particularly Aging for those people that are trying to age as accessible as possible to live as long as what was what we call Crush agent.

All right, so I guess I want to live tonight. Do you want P90 and the extremely high? It's important to have both slow twitch and fast as fibers. But what happens for the most part is people take care of their slow twitch fibers by just doing activities of daily living are moving because those are innervated with low health of those.

Well threshold neurons are innervated with low Force movements walking sitting [00:33:00] moving. The problem is the preservation of the fast twitch fibers to visit the term and aging called sarcopenia. This is the. Accelerated loss of muscle mass with aging so we know that there's going to be some loss of muscle with aging but this is an abnormal accelerated loss.

Well that is actually synonymous with the loss of fast-twitch fibers and faster each fiber side. So the primary problem with aging at period is loss of muscle. This is the single biggest most detrimental most common issue people have the Aging Blossom out. And within that the primary cause of that is lost in the fast twitch fibers, so it's not that they're more important per se but they are more important for you to Target in your training and your workouts and in your life because those are the ones are going to lose and the reason is the only way to activate fast-twitch muscle fibers is activate fast-twitch motor neurons and what our neurons are only activated under high Force situations.

And so again, you can take care of [00:34:00] the slow twitch neurons by doing gardening and whole host or whatever physical activity parking your car a few steps farther all those failure or even tradition or even traditional cardio training like walking on a treadmill stationary cycling and stuff like that.

Right? Look at that works as well. Yeah, I mean it's basically all the stuff that we've been kind of cool told to do know right selectivity. Right? Right, but what that won't do is Target those fastest fighter and that's the real thing it can if you want to preserve aging jeopardize your health you want to go back to function.

This is why people like you and I emphasize the strength training this heavy stuff this gym stuff so much is because you just can't get that any other way because there will not be activated without forcing. Once you've done activate those things they die and what specific about those fibers is once they die and they're gone.

They're gone forever. Now are they gone because the innervation disappears or they gone because there's something [00:35:00] that happens to the actual muscle fiber itself. The actual muscle fiber will start by shrinking so atrophy and then eventually that fiber will die and then what happens is since you have a motor neuron, which is a nerve and got a whole bunch of anywhere between like five and five hundred.

Muscle fibers that are being controlled by a single nerve. Well, when those fibers start to die out other neighboring nerves will grow new extensions attach that fiber and then take it over. Well, the problem is the ones that are typically dying on the fastest fibers. And so the ones that are reaching out and growing new ends and attaching all the search ones and so you end up getting what's called fiber type grouping which is instead of having so your bicep that has a mix of fast and slow kind of spread out throughout the muscle fiber.

Advantages that gives you kind of smooth contraction. Well, if you have this fiber type grouping have these big huge chunks of pure fast which and big huge sounds [00:36:00] as though to it and eventually learn more the fast twitch fibers die out more them die and they get smaller and smaller you get even spastic movement and you get low Force movement not also causes high fatigue and this is one thing people don't understand if you're weak that makes you fatigued.

So you could have a ton of slow-twitch fibers. You could be in great car dealership. But anytime you have to do something heavy or explosive to get very tired because you have to use a lot more motor neurons and a lot more muscle fibers to get the same amount of force this year. This is scary to me what you're talking about right now actually is scaring me and I'll tell you why in 2016.

I crushed my foot and it's been a struggle for me. I have not been able to truly train legs. With any significant intensity since 2017 and my legs have my upper legs have really shrunk and my left Soleus and gastroc is so small now and I'm having surgery in [00:37:00] November and I'll be able to train again.

But what I've noticed over the past couple years is this. With my leg shrinking there is an amount of pain muscle pain that I can on. I keep thinking to myself. It's because something is the cell that there's fibers dying in my leg and it's painful to feel them die because there's so many of them and I'm worried that I'll never be able to reacquire the strength that I had my legs.

My legs were my bread and butter. I mean of all all my strength my legs were by far the strongest and so. Is there is it possible to bring them back? Is it possible to because you know we hear about like I use growth hormone five days a week. It's prescribed and and we hear about you know, the possibility of new stem cell satellite cells forming and new fibers forming.

Is it possible to bring them back or once they're dead? You're sunk that's it. Okay, really good stuff here. So what you're talking about is [00:38:00] the term called hyperplasia, right? And now actually probably the more correct scientific term is called fiber splitting. So it's not that you grow a new cell per se.

It's just that one of the cells you have splits in half. Can I have two things like that? Well for 50-plus years, they've been telling us that that stuff is impossible and that it doesn't happen in human. And now I think the evidence is so overwhelmingly clear that that does happen. We have to go back and rewrite all these textbooks.

The question on that stuff is I don't know exactly what it takes to do that. I can't give you a prescription. It probably is not just going to happen again in a few weeks of lifting. It probably takes a long time one piece of evidence that we do have is exoticness hormone therapies. Primarily testosterone has been shown several times to induce that process.

And so I'm very confident and again we need this. This is really preliminary so we're just kind of on the front of this [00:39:00] curve, but I'm very confident that if you put in a strength training routine that incorporated a lot of eccentric work. And your coupling that with exhaustion is hormoz. I'm confident you can rub really high, but I've been on testosterone since 2007.

I do remember and I would I would never use Trend below never again. I'm 60 years old, but I did I did use a lot of trend back in the day, you know when my goals were different than living longer. And and Trend there is a there is a study out there that shows that Trend blown can influence hyperplasia, but it's an it's but I've been on testosterone since 2007 on HRT.

I mean, you know, so it is in it's already in the mix. I guess what I really need to do. Is part of the reason I don't train my legs is because they're just not that strong anymore and I don't want to be reminded of that. But I guess I just need to follow my ego and get back in the [00:40:00] gym and do leg presses or whatever.

I can in the meantime. Yeah, that's exactly right. So the what I'll tell people is everyone's going to go to that at some point. Are you going to reach an injury or just going to reach an age where you want to go through that but I would just go back in and do some variations. So change the tempo change the range of motion change the style that you doing change the exercise, you know, if you can't squat try leg presses can try that maybe start at leg extension those are not all equal but something maintenance of what you currently have is pretty easy regrowing what you've lost.

It's far more difficult. Yeah, so if you just do something like just do something once a week it in there and just keep it alive. You're going to be fine for a couple of years. So if you do with an injury that takes you out for a year or two a little bit of Maintenance work goes a long ways you [00:41:00] take that year to off.

Now you're in trouble. I want to take a quick commercial break and when we come back, I want to start delving into what sports lend themselves to the different fiber type. The benefits of different fiber type predominance and then we'll also get into what nutritional approaches and exercise approaches can influence those fiber types.

We're talking right now with dr. Andy Galpin his website is Andy Galpin GA LPI n.com and you have a book you said, right? Yeah, it's called unplugged evolve from technology to upgrade your Fitness performance and Consciousness. And so it's a guide for how to and how to not misuse different training and exercise technology.

So it's actually if people have piqued their interest is piqued by this interview. They should buy the book you're saying absolutely it's on Barnes Noble Amazon all that stuff. Okay. So there you go. So stay tuned. We'll be right back with more superhuman radio.

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You will love it. We're talking with dr. Andy gal pal. So let's talk a little bit about this phenomenon of sports and the benefits of being more [00:44:00] predominantly fast. Twitch is slow twitch. Can you give me some examples? Yes, sir. So we've known for quite some time that if you look at any of the sports in these local steady state cardio or city-state endurance.

So this is your classic Marathon or anything that's of probably 20 minutes or longer and of the same pace. So non interval based things. It's generally more advantageous to have a lot of slow twitch fibers, but you have to be careful there because people often associate that. With also compromising fasters fibers and if you do that, you run slow you move slow and it's hard to run fast if you can't move fast and so studies were done in the 70s and 80s on that and we had a good idea that hey a lot of these marathoners for example are almost entirely so twitch, but we know now is the methods that those folks use 50 years ago or.

A little bit wrong and they're off and they kind of Miss calibrate them is categorize these fibers and to [00:45:00] be honest with you people haven't read done those studies. And so, you know, I look what happened a couple weeks ago and that guy, you know, Brenda marathon in two hours and a minute and you start breaking that down here and something like a for 20 mile pace for 26 miles.

That's a 60 to. Some second for her meter dash a hundred times in a row. Wow, you can't run a 400-meter Dash in 60 seconds. If you're slow, right, right, that's just blazingly fast. So I've always wondered if you start taking biopsies of these people now and you really look at them. I mean how much slopes which they really really really have because if you're 90% slow-twitch you can go for a long time, but.

You canceled for longtime fast, you know, you know what I think about slow twitch and fast twitch fibers the relationship if you've ever done bench presses and you've had a spotter, you know, that magic fingers we call them right like a spot will literally just touch the bottom of [00:46:00] the bar and it starts moving up.

I kind of feel like the slow twitch fibers are magic fingers to the fast twitch fibers like the fast twitch fibers are burning it up, but they get a little fatigued and so the slow twitch go. Hey brother shift your burden to me for a little while and you'll come right back and they do and then they come back and you go again, so I kind of feel like I've always thought that the slow twitch fibers were kind of like a a.

What's the word I'm like a baseline of strength for the fast twitch fibers to operate from. Yeah, that's very good way to think about it because as you insert increasing Force output, then you start increasing fast fiber Innovation. So basically when you start you pick up a pencil you're not going to be using any Fasteners fibers that will be entirely slow twitch.

And then if you pick up a pencil that has twice the weight and you'll start using more slow twitch and then if that [00:47:00] pencil turns to a dumbbell. And then I'll send us a little more fast which and if that dumbbell turn into a heavy barbell then also now you're activating faster twice, but at some point you can't go any further and the you guys start fatigue.

So the benefit of the slow twitch fibers is their fatigue resistant, right? We don't get tired, but that's how the downside is. They don't produce a lot of force and specifically they don't lose speed. That's why they call them fast twitch, right they push quickly and they don't quit strictly so fast twitch fibers have the other benefit where they switch very quickly.

They tend to produce a lot of power of force and power and if you look at a fast twitch first associate fiber when I quoted for size, so even if there's exact same size fast-twitch fibers produce a new routine, 2010 and 30 times more power. But there's a Teague a lot sooner as you're alluding to there.

So we still are trying to figure out a lot of [00:48:00] this what's optimal for what sport and in fact, I'm really working on this morning. And as soon as we're done chatting, although hopefully get a finished as we were able to biopsy a lot of the people from the United States of America Olympic weightlifting team.

So these are Olympians and Rio and some of them will be around comes in Tokyo and stuff like that because we've actually never biopsied. Is true strength or power outlet we did in the early 80s friend of mine pair test Scandinavian guy. But again, as I mentioned it was like three bodybuilders for weightlifters.

So the sample size is really really tiny and the methods they use we just we now know or wrong. And so we just finished up this state action, and we're now starting to figure out. Well, you know, I take a swell like weightlifting where it's one rep, right? There's no endurance factor of all to it.

Right? How much do they have and turns out a lot of these folks are 70 80 percent faster, which well [00:49:00] that makes them great at that sport, but ask them to do anything with more than two or three reps in a row and very tired very fast, right? So every one of these individuals, I mean we haven't gotten to little call interval they Sports so soccer or anything or basketball.

I don't know. What was that the ratio between slow and fast, honestly, we haven't done any of this research people just since they've been talking about fiber types for 50 years people just assume this has been done but it really really haven't so we just don't know how do you even separate fast twitch and slow twitch?

The effects of the predominance of these fibers with Innovation because you know, it's almost like if you find that somebody has to a biopsy they have 20% slow-twitch and and and 80% fast-twitch and then you have somebody else who can do exactly the same work that they can. That has because you know, we see this all the time like back in the day people would say to me, [00:50:00] you know, it's really funny.

You really don't look that strong like I'm not really big and beefy like a bodybuilder, but I you was always able to move a lot of weight and I always attributed that to a more efficient neural muscular connection later nerve innervation into the muscle where one guy is maybe only firing 70% of his muscle.

I'm firing 90. How do you even separate out? The influence of fiber types with with improved nerve innervation. That's a really great question. When we think of human movement. I like to put it together in three parts. So part number one there has to be some sort of neural activation part. Number two that nerve has to make Muscle contract and part number three is the muscle actually doesn't connect to Bone and make you move muscle connects to connective tissue connective tissue comes together and forms a tendon and attendant polls in the bone.

And so yeah, you're exactly right. No one factor like fiber type is going to explain all the performance. And so what can [00:51:00] happen is let's say you are compare you to somebody else and you have 80% fast which they have 50% faster which and you're both going to do a deadlift Max the maybe you pulled said lift 700 pounds because you have more fast which so you produce your file your power from your muscle, but the other person.

Maybe has a little bit better lovers long their femur is relative of their spine or something. And so they get their big through biomechanics. Well, they're better at transferring Force Through the connective tissue because that attachments more streamlined or it could be a technique issue could be all of these factors that influence human performances.

So yeah, I mean you nailed it if I were type is a big component, but it is certainly not the only. So and actually that person has more human potential because if you can then switch a greater degree of fibers over to fast twitch fiber given their Kinesiology and their leverages they will then be stronger where I may be at the max at [00:52:00] that point what with my Kinesiology and leverages and my my fiber concentration.

Yeah, I mean in theory there's other issues too though, because we have what's called penetration angle. So the angle at which muscles go into the bone the tendon rather. This is biomechanics so that changes and when you optimize it for power or strength rather what it does is it compromises range of motion and speed?

So if you optimize for range of motion speed you compromised strength and so you have to be careful when you talk about optimization like this because every what I say is no free passes and Physiology and there was nothing is always just good. Nothing's always bad if you optimize one thing you probably compromise something else and so you just have to make that decision on my willing to compromise that thing over there for my.

Oh, that's that's where it gets tricky because the erotic theoretically then then then orthopedic surgeons could start moving the insertion points of tendons and make a guy stronger just by changing the [00:53:00] leverages that his muscles apply to those joints. They do it all the time already. There are they're doing it now, very real.

Yeah, not not consciously not for the sake of sport performance, but you know your head somebody had Tommy John surgery and her elbow. Oh, I've heard about that. Yeah ACL surgeries, right every time they do a tendon surgery. They're putting it probably in a slightly different spot. And so there were this and they're trying to pay attention.

Like are you a professional athlete? Are you just an everyday person? If you're an everyday person. They're probably going to move the tendon little bit further down so that you keep better range of motion. That's the speed if your professional athlete you can't sacrifice this ring. I might move it and they might place in a flight later Edition.

So the surgeons already very well aware of this interesting interesting. So now let's talk about modalities of training for a second that influence fiber types. So if I was somebody who wanted to have more slow twitch [00:54:00] fibers, but I just simply stay away from the explosive. High Resistance high intensity training and just focus on doing like everything with a lot of reps and and long duration exercises.

Okay. So really really good stuff here. Let's tackle this in two parts. So part number one is changing the fiber types of converting a slow to a faster effect as well. But the other part of this is simply changing the former function of the individual fiber itself. So translation. You can take a slow twitch fiber and it can stay afloat Rich fiber that I can get bigger stronger.

And so that's a slightly different adaptation. We have different prescriptions for either one of those things. So if you say I don't want to change my profile, but I want to make my soldiers fasters fibers bigger or faster with the opposite. I want to make my fast-twitch fibers specifically bigger, but I don't want to lose my soul twitch fibers because I don't want to lose my endurance.

Well, we can have different prescriptions for all of [00:55:00] us up and we can definitely go through the details of each one of those out of station, but that's the two different things. We want to change the actual type or do I just change how the ones you have perform? So I'll let you decide which one you want start with.

Well you pick you start with the one that makes most logic to start out with that Old Bridge into the next. Okay. So let's go with changing the fiber type. All right, because I think that's probably less important. If you have a problem, it's important, but you actually sort of answer this question, which is it is very specific.

I wouldn't say if you want a more soldiers fibers do not avoid the fast and explosive stuff. Just make sure you add the additional volume stuff. So it's not going to hurt you. You're not going to lose those fibers. You see what see the difference there? Yeah, and that's actually how you know, I learned that I train.

The way Brad schoenfeld seems to favor over [00:56:00] the years and I've just instinctively adopted this because of my freshness and my level of energy at the beginning of my work out versus the end of my workout. So, you know, I always do the really heavy more explosive and obviously ultimately lower rep stuff early in my workout.

But then as I as I go on I start to do a lot more. Of the higher rep and I do High Reps 25 to 30 reps with significant weight. I don't I don't lighten it up. I mean II struggle and I still fail at 30 reps, but I do that at the end of my workout and I kind of believe that I'm I'm I'm activating and I'm still activating fast-twitch fibers.

When I do the latter work, they just fail a lot sooner. So is that what you're saying? Like, you know, you just kind of. Don't ignore one or the other blend them into the same workout. You can bend them in the same workout. They could be in separate work out. But yeah, the [00:57:00] anytime you like you really want to increase the amount of slow twitch fibers you have so you want to convert your fast foods to your slow twitch, then yeah in the weight room higher sets even sets of a hundred you can also start adding in.

Did he study State conditioning to so, you know, you're 30 minutes 40 minutes an hour plus a steady-state movement. So you can still get into a quick lift, you know do 15 20 minutes from heavy and then do your 45 minutes of cardio or whatever you're going to do. You could add just an extra session throughout the week to just going to add an extra half a day where you just going to do steady state.

Well, whatever happens to me could be at the end of the workout. Any of those combinations are going to work just fine. So for your upper body, would you use like an upper body or gamma turf or that like if you you did you train shoulders triceps that day you go grab the upper [00:58:00] body or gamma and work it for 30 minutes.

Yeah. Sure. You can do that. You can do boxing. Uh-huh. You can do. I mean there's a hundred million things. You did go swimming right music use fins and a kickboard. All right so that it's easier on your legs and you know focus more on your upper body. Give me two circuits. This is a lot of different things.

You could do that way, but let me boxing is my favorite for that just throw ones and twos on the bag for 20 minutes straight. I like that. Yeah, I wish they had a bag. I wish they'd I boxed for PL when I was a kid. I wish they had a heavy bag and speed bag at my gym. They don't the shuttle box. If you can't you'll just keep your legs.

Make sure you're not burning your legs out. If you're trying to tackle your upper body, right? You know, just make sure your. Doing what you're not supposed to be boxing which is making all upper body and [00:59:00] the lower body. Right? Right, but all those things would be great in push-ups, depending on if you do a lot of push-ups planks hold a plank and he supported lots of hanging through lots of hanging stuff.

It's all that stuff would be good for okay, depending on how the a long as you could do it for ya and how heavy you are, right. Exactly. Yeah. I mean if you don't do it if you want to hang out the pull-up bar for 20 seconds, and it's not going to work for this but we know about 10 minutes we know about the phenomenon of cross education like in the kid in the case of you've got an injured left leg and it's immobilized in a cast.

So they say hey train your right leg and your left leg will experience some of the growth. Impetus and maintain more muscle lose less muscle as a result of being immobilized. Is there a is that cross education process body-wide? So in other words like for me where I'm not really training [01:00:00] my legs very much.

At all right now, but I'm training my upper body really hard and at 60 years old. I've put on considerable amount of muscle in my upper body, which is supposed to be impossible right now. But as my lower body experiencing any benefits of my upper body workout from a muscle fiber retention Factor very unlikely.

Yeah. It's got to be direct that's got to be direct on the muscles got to be. Yeah, so maintaining nerve innervation. If it's Central like that is possible. There will be some trickle-down effect, but not much but the actual muscle itself needs to be challenged if you want to maintain the muscle stuff.

And yeah, I was just there and I was hoping you were going to I was hoping you were gonna go very good question. Yes, we felt no not that way. I got to get in the gym. I gotta start training legs. Yes, you buys and tries all day and your legs will blow up. Yeah. There you go. Well, you know when I [01:01:00] first started squatting my upper body got stronger, but that's because there is direct effect on the upper body of having that bar across your traps.

It's a lot different now, so the crossover between leg stuff to Upper bodies a lot better than upper body. To the Lakes it is huh interest. Oh way better for those reasons. You just mentioned muscle mass neural all kinds of stuff. So that crossover is a lot better. So you're more you're better off doing actually a squat in an extra that let one less day of tries and buys to keep your eyes alive.

But your hamstrings won't stay alive. Your quads won't stay alive includes or die. One of the things that I love to do when when I was squatting was at the end of a set. I would walk up to the rack but I wouldn't react the bar. I would breathe and wait for my heart to come down before I drag the bar and I used to call it wearing the weight and when I started doing that [01:02:00] my lats used to be sort.

After the SWAT session and I've always done ever since then and I will do it again. But whenever I squat I don't look to get the bar off my back right away. I keep it there I breathe I monitor my heart. I feel my heart rate coming down. And once my heart rate is down. Then I wrapped the bar. I like to wear the weight.

I feel that there's a secondary benefit that my body is getting from holding that weight and expanding my rib cage to breathe under that way. Oh, man, if you want to save some time in the gym you do that you don't have to do your abs and you're not going to believe what will happen. Especially if you focus on breathing through your belly and pushing your belly button in and out really controlling that stuff.

Oh man. That's the best cool workout. You'll just about ever do that's that's what's a large part of what the core muscles are designed to do is not necessarily [01:03:00] just. For watching of your waist back and forth. But yeah, an intra-abdominal pressure stabilization of the spine, especially under load of fatigue.

That is perfect for your core. Yeah. I used to love doing I just love I started I started doing it at 55 because one day Iraq the bar to like like I did this set really fast Iraq the bar got out from under the bar really quick and I had to grab onto the uprights because all of a sudden I kind of started to sink hole.

I was like, whoa, you know because I got like orthostatic hypertension my blood pressure dropped really fast, but it came right back up. So I thought to myself. You know, what? From now on I'm not going to wreck the bar right away. I was when the weight is, uh, non you your body is is firing. Its when the weight goes away that your body goes.

Oh we can relax now and then relaxes too far. So I thought you know, I'm just going to leave the weight [01:04:00] on my back and I'm going to breathe until my heart rate stabilizes and then I'm going to get out from under it and I did that as a way not to get that light headedness feeling and I never did get the lightheadedness feeling again, but God knows my traps used to.

For my neck used to be so all from wearing the weight at the end of the set. It was amazing. Yeah, I mean you would not be the first person to pass out after racking the squad. Yeah. I know that's a good way to get around it. I looked I want how I want to take a break and when we come back, I want to talk a little bit about nutrition.

So there are nutritional approaches that can influence fiber type transference as well, right? Absolutely. Okay. So let's talk about that when we get back with the more of dr. Andy Galpin stay tuned

don't miss tomorrow's show Eric browser suffered a heart attack his doctor told him that most people would have died within [01:05:00] an hour of the complication he had and he held on for 10 hours before even getting to the hospital tomorrow's show is titled. How do you survive a heart attack? You start out with a really really strong heart and the way you get a really really strong heart is too heavy resistance training the remodeling that takes place in the heart up regulates the strength of the heart makes the pump bigger and stronger.

This is very different than the pathological changes that occur when a heart gets bigger from sitting on the sofa all day long and eating popcorn. There are really a lot of benefits protective benefits to heavy resistance training that go unnoticed by the medical author doxy. We're going to talk about some of those tomorrow we're talking right now with dr.

Andy Galpin were talking about muscle fiber. Influences through nutrition. So at that sounds hard for me to believe that food. You can eat can actually influence muscle fiber talk about that. Yeah, so we don't have any human data yet, but from [01:06:00] a molecular perspective. There are a ton of studies we have identified exactly.

How this works from say their perspective and so everything from Arginine to polyphenols and apples was very tall and even high fat high sugar diets have all been shown quite clearly in various animal and social models because different changes from fastest lower slow to fast. There's also been some stuff in primates, which you're not exactly human but pretty close and that is actually showing very similar thing as well.

So I think it's pretty obvious at this point that tradition has some effect. I don't know exactly how much I don't know exact circumstances. I don't think it's as important as your physical training. So that's going to override a lot of these things. But the point is I think at this point with the science we can say that isn't Rishon clearly has a rule.

We know the molecular league and exactly how it's working the context the details we still need to flush out but it's there and so everything you do I said [01:07:00] earlier in the program here on the show that there's no free passes and Physiology. This is another example everything you do matters on some level.

It's having an effect. It's just whether or not. You realize it. So the first 2 things that come to my mind is a book by dr. Melinda wafi called of doves diplomats and diabetes where he out lays out our evolutionary gifts that lead us to building muscle burning fat and also becoming diabetic and and and nutrient timing plays a role.

In building muscle more so than the bodybuilding Community understands. We should be from an evolutionary perspective. We should be training fasted and then having a meal after that because that is the evolutionary signature. That we evolved into familiars of years. We went out and we work hard to find food and then we ate it and when we ate it our body was more prone to turning it into muscle than fat if we if we and risk actually plays a role in this because of hormones in the brain that [01:08:00] that squelch fear are the hormones that are related to.

So, you know, we were afraid to go out of the cave and become food until we got so hungry. We said the hell with it. I have no choice. I have to go get food. And when you eat after the risk plus the energy expenditure your body. Super compensates by rewarding you with more tools to be a better Hunter, which a lot of that has to do with strength and endurance.

Anyway, okay. So that's the first thing that comes to mind when you say that the second thing that comes to mind is a show that we did last year with Patrick Dolan that they looked at 26 different foods and Beverages and found. The only one that increase telomere length was beef and I got to believe that Beef plays a role.

In this phenomenon, and then and the other thing that I have is a question to his anybody have a biopsied untrained obese diabetic men to see where their muscle fibers are. Oh, yeah, that's [01:09:00] been done quite extensively. What do we know about them? So we've been talking I'll show by fast wishes slow twitch fibers.

Well, it's actually a lot more complicated than that. What you have also are what are called hybrid fiber. So these are fibers that are within one muscle cell one fiber that is half fast and half slow. So you would think hey, this is exactly what I would want right because then I have properties of both but actually the only people that have significant amounts of those hybrids whether it be how fast how slow hybrid or there's actually another type of hybrid which is half fast and half Mega fast.

The people that have the highest concentration of those are the people who are the least fit most 6 the hot in the high half fast most super fast that they're the least fit. Yep. They have the most of the hybrids whatever either kind of hybrid they have a ton of these people. So they see what you just described obese diabetic heart failure kidney [01:10:00] failure and of these it doesn't really matter all of these populations that are that are sick have very high concentrations of these hi, Anyone has physically active and healthy have a low concentration of those thing interesting now.

I just thought of something in 2011. I interviewed or ehof meckler. Do you know who he is? No, okay. Well then then you've never read his book or we hochstoff meckler wrote a book called unlock your muscle Gene where he points to that hybrid fiber as a desirable fiber to acquire. No, no. No, that's that's that's clearly shown.

That's that's completely off cock. There's there's never been any evidence to show that and there's been okay hundreds of paper showing that quite the opposite of the case. Okay? Okay, and I may be wrong. Maybe it wasn't a hybrid one. Maybe it was some other fiber that he pointed at so I don't want to I don't want to say something off couple.

Yeah be wrong. But anyway, so let's so so in summary. How do you train? Oh, okay. [01:11:00] So that's good based on all this stuff. It depends on my goal specifically and my goals rotate because I still try to compete and and different sports as much as I can. But the basic point is I try to look at all the different types of physical exposure and then do something that gets into all of those and so I do on the farm the Spectrum I'll do some long duration steady-state stuff.

So. I might go for a couple of hours of a hike I might do a 45-minute steady-state piece where I'm breathing through my nose only on the aerodyne bike some days. I'll do hard cardio hardest circuit training stuff maybe where it's really hard high rates heart rates extremely high for 30 45 minutes coming down the Spectrum.

There will be certain days while do like you said. Strength training but sets of 20 to 30 maybe 50. I'll come all the way down another days and do such more of like 8 to 12. Of course. All the call complete that by also then [01:12:00] doing some days that are very very heavy. So heavy singles heavy doubles triples and some speed work some true Sweden works, you know, it's long rest recovery not fatigue and not conditioning when I'm moving as fast and explosive as I possibly can.

So I try to do a combination of all the different things that I need my body to do to perform at its highest ability and I can't do all of that every week. That's just a lot although some weeds. I am right but I try to I honestly look at it throughout kind of them. I try to have a reasonable balance between all those things throughout the month unless I have a specific competition or something I'm training for and then I'll head towards specificity for that for six weeks.

But then I always make sure I reset and I think like oh, you know what's been a while since I've done anything that's been on our steady state. So when we get back into that a little bit or it's been someone kind since [01:13:00] I've done anything that's really heavy but really slow. All right, so I'll do that now because slow and heavy is just really good for your connective tissue and ligament.

All right, so I'll make sure I'm pepper messed up back in especially by doing start to such a chatter a little bit and I'll okay. Maybe I got to go back and clean up my joints and get them healthy. So that might be 15 20 30 second contraction. Real slow but that's not very good for making me fast and right is important for health, right?

But I'll make sure that that was some speed work. So well, I don't know. What why did you why did you make a point to say breathe through your nose a moment ago. So half a whole separate conversation would get there. But I've found I've recently discovered. Look. I've always been a nose breather when I exercise and when I run but what I've learned about nose breathing, you know, the nose is actually the is like the O2 sensor carburetor of [01:14:00] the brain and the body.

And breathing through your nose is critical especially for performance. So that is that what you are espousing here onto because we're short on time. The quick answer is yeah. It's very very, okay. So we'll have you back on so I'll book you. I'll have Kirkland reach out to you and let's get you back on a talk specifically about nose breathing.

Yeah. I'm not giving the name of some other guys Brian Mackenzie, okay. Thanks art of breath and power speed endurance. Those guys are the experts in this area. So, okay, I'll put it to those guys. Yeah, but I'll have Kirkland reach out to you and we'll get them on the show because that's important.

I want to just plug your book again. I want to plug your website. The website is Andy Galpin.com. You can go there and learn more about him and also his book is available at amazon.com and Barnes Noble and the book is called unplugged correct. Yep, unclog the subtitle is evolved from technology.

To upgrade your [01:15:00] Fitness performance and Consciousness. And remember I said this because by the time you're 60, I may not still be on the planet. But when you get older, you can't not do this stuff every week. Remember how you said, you know, it's a lot of stuff. I can't do it every week because as you gauge, The the the walk back up the hill is much slower than the fall back down the hill like it when I take off for any length of time of a particular movement coming back to strength isn't just they're automatically I have to keep doing this stuff every week or it starts to dissipate it really disappear.

It really does. I believe it man. I believe it. Yeah. So anyway, that's the that's the sucky part of getting older. There you go Andy. Thanks for being on the show brother. Hope you enjoyed it. My pleasure. Take care. And we are going to say goodbye because that's all I got for today. And we have a great show planned tomorrow.

Don't miss it. When [01:16:00] we have Eric browser on talking about his recent heart attack. I'm going to ask him some tough questions because you expect that from me. So I hope you can tune in live and if you can't there's always the podcast and by the way share a show once in awhile be. Help people learn about superhuman radio because we can help a lot of people, you know that the show has helped you.

Let's reach out and help other people. See you tomorrow. Thanks for listening.