Check out some of his TV, Podcasts, and other media appearances here!
I join Barbell Shrugged as Co-Host to talk with University of Minnesota Head Strength & Conditioning Coach Cal Dietz about his "Triphasic Training Method, Proper Bracing (may not the core?), and Developing Explosive Strength!
Listen to me "Debunk Muscle Myth's" on the Episode #31 of Alpha Movement Podcast Here!
Sorry to be a curmudgeon, but nothing on the planet typifies the issue ( @iamunscared explains below) of over consumption of "tech" then today. *
Be mindful of how many tech tools you see today that "solve problems...."....but do they really? Or do they create them? *
mirror or just another filter?
if a tool is developed that alters the performance/efficiency of an individual when that individual performs without that tool i am at attention. *
if a tool is developed that can only alter the performance/efficiency of an individual if that tool is used is it human or technology that makes the advancement?
@philwhitebooks #unplugged @unplugged_book
Do you ever wonder what happens to your muscle fibers after super damaging eccentric exercise? This. *
Great post by my friend and amazing muscle scientist @kevinmurachphd *
It’s called regeneration, studied in great detail after a bout of 200 forced lengthening contractions in young men. This is the most in depth study on regeneration in humans I’ve seen as most work has been done in animals, and it’s free to download. The images are insane. Satellite cells to the rescue! *
Mackey and Kjaer 2017, Skeletal Muscle. https://skeletalmusclejournal.biomedcentral.com/articles/10.1186/s13395-017-0142-x #exercisescience #musclescience #muscledamage #eccentric #regeneration #satellitecells #microscopy #exercisephysiology #eatyourwheaties
New video is up, and to honor the Thanksgiving week, it's all about FOOD! Learn the basic difference between your macronutrients so you can build a plate for whatever your goals are!
Actual plate & food examples provided!
www.patreon.com/andygalpin or link in bio
#health #thanksgiving #food #thebodyofknowledge #25MinPhys #protein #nutrition #carbs #thanksgiving
Setting a goal, doing something hard, having to perform in the face of distraction/discomfort, etc. (I still worked all day, had several theses defenses, important calls, critical decisions, media obligations, etc.), does however, transfer very well to ALL humans. However, it’s critical to understand, fasting is something I look forward to, it’s a 100% positive experience for me because of my perspective. Under ABSOLUTELY zero circumstances should it be done for any reason related to: punishment, self-hate, weight loss, embarrassment, etc. etc. DO NOT recommend FASTING if you think this is even remotely the case. * You can read more about my thoughts on FASTING (how to start, goals, how often, how long, etc.) in our ( @iamunscared @philwhitebooks ) book #unplugged @unplugged_book **Not my 1st time doing something like this. Individual results may vary, AND THAT IS THE EXACT POINT. Explore your own body, folks!
#food #hungry #fasting #IF #nutrition #health #fatloss #guru #science
If it’s a kcal, it’s a kcal (in this regard). This is not fasting. Again, there is major use in doing these types of “fasts” as well, but let’s not confuse the two. I’ve done both. If eating a normal day’s meals is 10, and water only is 0, I’d consider a “coffee-all-day-with-2k kcal-of-fat-FAST” about a 6.5-7.5. Therefore, it might be a great way to start somebody as they build towards a water fast. But, if the goal is to help the body “learn to produce consistent energy in the absence of FOOD”, then a “fast” with kcal & stimulants compromises that goal. *
4. Benefits: Most experts discuss things like fasting from their single silo (e.g. aesthetics, cancer prevention, eating disorder, adherence to 300 million people, youth athletes, etc. etc. etc.), which may or may not apply to you. That’s OK. Just understanding their perspective. Don’t get caught up on the “research” of fasting – it’s not nearly as impressive as you think, and in general, is GROSSSSSSSSSSLY misinterpreted. But the secondary/tertiary benefits are pretty cool. Not all benefits of a physical act can be measured with pipettes; and I’m a human exercise biochemist. Explore. Disagree. Do whatever the fuck you want here. There are no rules. 16/8, 6/1, 14 hr window…..blah, blah, blah….None of that bullshit matters. The “science” behind those are cripplingly weak. You REALLY think a daily 12 hr fast (e.g. eat dinner at 7pm and breaky at 7am) gives you cancer, but extending breaky to 10 am (a MEASELY 3-4 hr) makes fuck all of a difference in your living organisms health????? Come on now..… But that doesn’t mean is without merit (CLEARLY….), just don’t get locked into any rules or numbers. It’s body. Play. *
5. Perspective: I find fasting an amazing way to explore my relationship with food/eating. It works FOR ME because I’m doing it more than anything for a “physical challenge” – and the “health benefits” are way, way, way down the “purpose” list (we need more research in this area as the majority of is not impressive and/or in animals models that don’t seem to transfer into humans as much).
5 Thoughts After A 48 hr Fast (Part 1)
1. Performance & Function: Unlike what you might think, nothing really changes here. My peak exercise performance is down a touch, but not much. This time I trained 2x and was probably performing at ~90% or higher. My energy throughout the day during fasting is usually very stable, and this time was no different. See the sample pictures. My blood glucose stayed the same virtually the entire time, outside of post-exercise, where it actually jumps up nicely (this is normal, and a good thing). I wasn’t sleepy at all. In fact, fasting usually does the opposite for me, I feel uber refreshed and excellent energy consistently throughout the day. Thinking and cognition are not altered much, either. Towards the end, my face will start to get a little tired (if I’m speaking a lot, which I was during this fast), so I’ll have a hard time enunciating, but not much. If you really have energy crashes or feel awful after missing a single meal (#hangry), this is probably a bad thing. Most of us (except pregnant women, kids, etc.) should have more resiliency than that. Don’t be soft. If that’s you, go INTO it. The body is incredibly plastic, you can overcome it. *
2. Hunger: It doesn’t get exponentially worse as the hours tick by. In fact, it never usually changes from hours ~8-beyond…i.e. if you can handle a fast that goes >8hr past your normal eating schedule (not overnight, duh!), you can 100% handle 24, 36, 48, and even more. It doesn’t get worse. In fact, it often goes away almost entirely. Or comes in very small, not very difficult waves. Keep in mind, I’m typically a “eat super small meals all day” kind of eater. I feel BEST like this. But you shouldn’t always do things because they feel the best…. *
3. What is “Fasting”: Using stimulants (i.e. caffeine, etc.) vs. a true “water-only” fast is very, very, very different. Nothing wrong with the former, but let’s not fool ourselves into thinking it’s identical as the latter. Same thing for FAT. Why on earth people think consuming 4,000 kcal of fat still means you’re “fasting”, I’ll never know. Same thing with liquids. If it’s a kcal, it’s a kcal. This is not fasting.
More amazing stuff from @drjimmybagley and his lab @musclephyslab - This is a 3D rendering showing myonuclei and the mitochondrial matrix in a human muscle fiber (from pilot work using the new Leica SP8 super-resolution confocal microscope)! We can get some amazing morphology data using only DAPI staining. It even picks up the relatively small amount DNA in mitochondria! 🔬💪
@drandygalpin @drjimmybagley @cspfullerton #muscle #science
4 Excellent Career Tips by the legendary @robtrainsystems on @trainheroic 👏👏👏👏👏
Continue reading: blog.trainheroic.com/4-career-tips-for-the-aspiring-strength-coach
Fantastic job opportunity for anyone interested in S&C or coaching. PLAE and coach @rmckeefery
Are elite as coaches and people. -
from @rmckeefery - Job Opportunity: PLAE Perform is growing again, and is looking to fill Strength and Conditioning position(s) around the world. Positions will be full time through PLAE and assigned to various countries working with elite level athletes. Due to contract negotiations the locations will be told to coaches that make it through the first couple of rounds of interviews.
Minimum qualifications include a Bachelor’s degree and two years strength and conditioning experience, NSCA CSCS or CSCCA certification and current First Aid/CPR certification. Preferred qualifications include Master’s degree in an exercise science related field, three to five years of strength and conditioning experience, both NSCA CSCS and CSCCA SCCC certifications, and current First Aid/CPR certification.
Qualified candidates should submit a cover letter, resume, and three professional references electronically to Ron McKeefery at Ron.McKeefery@PLAE.Global
Back to civilization after a fantastic experience in the wilderness the last 12 days. Got to hang with my Dad and Brother @solo_adventurerr , which rarely happens anymore, without distractions. Froze our balls off in Sub-zero temps and 15+mph winds, saw some amazing country, and harvested 7 mule deer. Freezer is officially full.
#unplugged_book #UNPLUGGEDBOOK #hunting #winter #nature #muledeer #deer #elk #meat #unplugged