Andy Galpin, PhD

New Perform with Dr. Andy Galpin episode: How to Get Faster (Acceleration, Deceleration, Agility & Strength) | Les Spellman (@les7spellman) 0:00 Can You Make People Faster? 5:45 40-Yard Dash Benchmarks by Position 7:30 Sponsor: Momentous 8:57 Defining Speed & Whether a Fast 40 Translates to the Field 13:43 Engines, Brakes & Steering: How Sport Shapes Speed 20:05 Training Speed for Court vs. Field Sports 24:03 Lessons Learned: Speed, Capacity & Conditioning 28:03 Aerobic Work, Post-Game BFR & Recovery Basics 35:39 Linear Speed, Change of Direction & Agility 41:14 Agility Ladders, Deceleration & Injury Risk 50:04 Sponsor: David 51:26 Early vs. Late Deceleration & Cutting Angles 1:00:02 Agility vs. Change-of-Direction Drills; Drill Progressions 1:06:51 Youth Athletes, General Preparation & Free Play 1:10:22 Sponsor: Eight Sleep 1:11:54 Fast vs. Quick, False Steps & the “Stay Low” Myth 1:23:40 Stride Length vs. Frequency & Sprint Archetypes 1:34:49 Sponsor: LMNT 1:36:10 Lifting Weights for Speed: High, Fast & Slow Force 1:44:31 Plyometrics, Session Design & Rest Between Sprints 1:54:01 How Strong Is Strong Enough? 1:56:57 Sprinting Injury Risk & Max-Speed Dosing 2:01:39 Youth Speed Training: When to Start & What to Avoid 2:07:03 Speed Development in Girls vs. Boys 2:10:05 Getting Faster as an Adult or Endurance Athlete 2:14:09 Advice for Young Coaches Includes paid partnerships.

You've been told your testosterone drops 1 to 2 percent per year after 30. @drbenhouse problem isn't with the number. It's with the sample. Ben calls this the race to the bottom on social media. Every narrative gets flattened into one line you can repeat. Sometimes the science really is complex. This one isn't. The counter-narrative to andropause just doesn't make anybody any money, so the simple version never gets told. Look at the prospective longitudinal studies, and yes, it looks like testosterone decreases by 1 to 2 percent a year. But we need to ask an important question: How many of those studies were looking at healthy aging? Almost none of them.

Is testosterone actually going down, population-wise? My most recent guest, @drbenhouse, says it looks that way, but there are important limitations to consider. Assays have changed from the 1970s to the 2020s, so it's reasonable to think that some of the decline we are seeing in the data could be due to measurement error or advances in assay technologies. Over 50 years, you would expect some of that. But there is still a signal there. The interesting part is what’s driving this signal. The cause could be environmental, behavioral, or related to disease burden, but it’s likely a combination. For example, sleep apnea and obesity have both been shown to lower testosterone, and the two are often comorbid. As Ben puts it, obesity looks to be number one driver of low testosterone right now. Which leaves the chicken-or-egg question: does that person actually need to be put on testosterone?

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If you're going to take or recommend testosterone therapy of any kind, you should watch this. Hematocrit is the percentage of your blood that is red blood cells, essentially how thick and viscous your blood is. It costs a couple of dollars and it's on basically every blood panel ever run. When you go on testosterone, your red blood cell count will very likely increase and, consequently, your hematocrit. That sounds great, and it's part of why you feel physically different and might experience an increase in energy. But it can get out of control fast. Once you start getting north of 52 to 54 percent on hematocrit, you increase your risk of developing heart disease or suffering a serious cardiovascular event. This is the cost of doing business with testosterone therapy. Pay attention to it.

New Perform with Dr. Andy Galpin episode: Boosting Testosterone & Understanding Your Testosterone Levels (Aging, Muscle Growth & Nutrition) 0:00 Testosterone & Performance 6:37 Low Testosterone: Lab Results, Symptoms & Obesity 13:31 Underfueling, Calorie Deficits & Low Testosterone 23:05 Testosterone Recovery: Refeeding, Sleep & Stress 30:11 Testosterone & Aging: The Role of Metabolic Health 44:39 New Testosterone Guidelines & Accurate Testing 50:42 TRT: Safety, Fertility, Treatment Targets & Benefits 1:00:01 Daily Testosterone Rhythms & Testing Time 1:03:37 Total vs. Free Testosterone: Understanding SHBG 1:13:12 Does Higher Testosterone Mean More Muscle Growth? 1:21:46 Androgen Receptors & Individual Training Responses 1:25:12 Aging, Anabolic Resistance & How Much Protein You Need 1:34:53 Strength Training With Age & Final Takeaways Includes paid partnerships.

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Why are participant characteristics so important when interpreting data? It's because what the participant is doing outside of the lab could affect their response to the intervention which, in turn, could affect the results. I've run these studies. Some people enroll for monetary incentives and do the bare minimum. Others enroll because they get eight weeks of free training and lab access, and they dial everything in: eating, sleeping, training. Those are the ones who land way off the chart as hyper responders. And some refuse to give up their own program. They do the minimum with you in the lab, then go train on the side. That's the behind the curtain stuff nobody publishes. It gets labeled a physiological response to the intervention, but it's not the whole picture. None of that comes out in the wash when you only have 12 subjects. That's why it's so important to look at the conglomeration of the data.