Exercise Scientist: How to Optimise Strength, Recovery & Muscle Growth | Dr. Andy Galpin (E002)

Dr. Andy Galpin, human performance scientist and coach to some of the world’s top athletes, joins the show to dismantle the overcomplicated, overhyped narratives around health and training.

While social media floods us with extremes, Andy brings it back to fundamentals: strength, muscle, and cardio are all non-negotiables, and your plan should match your actual goals – not your ego.

He shares what most people get wrong about recovery, why testing before guessing matters, and how to cut through the noise with clear thinking.

Timestamps:
00:00 Introduction
01:00 How science evolves but doesn't replace real-world experience
04:48 Muscle growth rates between men and women re-examined
10:55 Mind-muscle connection also boosts strength and power
13:42 Mental preparation techniques before training sessions
16:07 Compete vs Survive vs Improve technique
21:32 Optimal training frequency and splitting muscle groups
24:09 Why recovery strategies must be highly individualised
27:01 Even elite athletes still need to deload
29:15 DNA tests are often unhelpful and overhyped
34:31 The truth about saunas, cold plunges and hormones
40:20 Muscle-building rules that actually matter
43:24 Cardio timing and its effect on leg growth
50:19 Should you do cardio before or after weights?
52:00 Optimising training and recovery

Disclaimer
Nothing shared on this podcast is a substitute for professional medical guidance. Please consult a healthcare professional before making any health or lifestyle changes.

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