89- Dr. Andy Galpin- Muscle Fiber Type Training, Research Bias, Adaptation vs. Recovery and much more

Coming to you from the Fitness Business Summit in San Diego we have Dr. Andy Galpin. Dr. Galpin is a researcher at Cal State Fullerton who is leading the conversation on muscle fiber type training as well as a cohost of the Barbell Shrugged Podcast. His lab is biopsying and analyzing muscle fibers one at a time. Today on the Muscle Expert Podcast Dr. Galpin gives us a crash course on influencing your muscle fiber type, how muscle fiber nuclei influence your gains, bias in research and MUCH more! 4:00- How Dr. Galpin’s research is changing the way that we think about fiber types. 8:00- Training your muscle fiber types. How you can change your training regimen to influence your dominant fiber type. 12:10- Testosterone use and how it influences your muscle’s nuclei. 14:30- How Dr. Galpin’s research is changing the way we think about muscle building. 17:10- The difference between how muscle fiber types react to stimulus. 21:30- How Dr. Galpin is challenging the paradigm in fiber type research. 24:00- An example of the bias of research. How group findings can be skewed by outliers. 29:00- Dr. Galpin’s philosophy on influencing the fitness industry and coaching. 31:00- A crash course on AMPK and MTOR. How each of those proteins influence muscle growth and fat loss. 38:50- Dr. Galpin’s book Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance and Consciousness. His “Nothing Mindless” philosophy on on your goals. 40:00- Adaptation vs Recovery. How optimizing recovery prohibits adaptation and which to pursue for your goals. 46:00- How much time do you need to recover from really hard training? 48:00- Embracing the suffering. Andy’s advice on adaptation, don't over optimize, take some days to struggle through as your not peak self. 50:45- What is lactate and how does it influence your training? Is it responsible for fatigue and soreness? 56:35- Does Carnitine supplementation work?