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Dr. Andy Galpin is a renowned expert in exercise physiology and human performance. He has coached Olympians, world champions, and professional athletes across major sports. Dr. Galpin is a professor at the Center for Sport Performance at California State University, Fullerton, where he conducts research on muscle physiology, nutrition, and recovery. He is also a sought-after speaker and author, known for translating complex scientific concepts into practical advice for athletes and fitness enthusiasts.
Dr. Andy Galpin is a renowned expert in exercise physiology and human performance. He has coached Olympians, world champions, and professional athletes across major sports. Dr. Galpin is a professor at the Center for Sport Performance at California State University, Fullerton, where he conducts research on muscle physiology, nutrition, and recovery. He is also a sought-after speaker and author, known for translating complex scientific concepts into practical advice for athletes and fitness enthusiasts.
Dr. Darren Candow is a leading researcher in the field of exercise science and nutrition, with over 140 peer-reviewed publications. His work primarily focuses on the effects of dietary supplements, particularly creatine, on muscle strength, recovery, and cognitive health. Dr. Candow has contributed significantly to understanding how creatine can enhance physical performance and its potential therapeutic effects on various health conditions, including cognitive decline and mental health issues.
Dr. Darren Candow is a leading researcher in the field of exercise science and nutrition, with over 140 peer-reviewed publications. His work primarily focuses on the effects of dietary supplements, particularly creatine, on muscle strength, recovery, and cognitive health. Dr. Candow has contributed significantly to understanding how creatine can enhance physical performance and its potential therapeutic effects on various health conditions, including cognitive decline and mental health issues.
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Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers).
Timestamps:
(00:00) Can vitamin D supplements reduce dementia risk?
(00:46) How common is vitamin D deficiency?
(03:31) What studies reveal about genes, vitamin D, and dementia
(05:44) Does deficiency accelerate brain aging?
(06:45) Can vitamin D supplementation enhance cognitive function?
(08:15) Dementia risk reduction insights from 12,388 adults
(09:58) Why women may benefit most
(10:49) Normal vs. impaired cognition—who benefits more from vitamin D?
(11:21) Do ApoE4 carriers get dementia protection from vitamin D?
(13:00) How mild cognitive impairment affects dementia risk
(13:41) Does the form of vitamin D matter?
(14:11) What are the optimal vitamin D blood levels?
(15:07) What dose corrects deficiency?
(15:33) How vitamin D directly supports brain function
Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. In this episode, I explore compelling new evidence from a study involving over 12,000 participants, demonstrating that vitamin D supplementation can reduce dementia risk by an impressive 40%, protecting even adults with genetic Alzheimer's risk (ApoE4 carriers).
Timestamps:
(00:00) Can vitamin D supplements reduce dementia risk?
(00:46) How common is vitamin D deficiency?
(03:31) What studies reveal about genes, vitamin D, and dementia
(05:44) Does deficiency accelerate brain aging?
(06:45) Can vitamin D supplementation enhance cognitive function?
(08:15) Dementia risk reduction insights from 12,388 adults
(09:58) Why women may benefit most
(10:49) Normal vs. impaired cognition—who benefits more from vitamin D?
(11:21) Do ApoE4 carriers get dementia protection from vitamin D?
(13:00) How mild cognitive impairment affects dementia risk
(13:41) Does the form of vitamin D matter?
(14:11) What are the optimal vitamin D blood levels?
(15:07) What dose corrects deficiency?
(15:33) How vitamin D directly supports brain function
Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results.
Timestamps:
(00:00) Introduction
(05:01) Eating to perform vs. eating to live longer—do you have to choose?
(08:20) Training fasted—are the mitochondrial benefits worth it?
(14:53) What should you eat before early-morning strength training?
(16:52) Why nutrient timing isn't critical for the average exerciser
(18:44) Is intermittent fasting killing your gains?
(29:24) Carbs before resistance training—fuel or fluff?
Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results.
Timestamps:
(00:00) Introduction
(05:01) Eating to perform vs. eating to live longer—do you have to choose?
(08:20) Training fasted—are the mitochondrial benefits worth it?
(14:53) What should you eat before early-morning strength training?
(16:52) Why nutrient timing isn't critical for the average exerciser
(18:44) Is intermittent fasting killing your gains?
(29:24) Carbs before resistance training—fuel or fluff?
Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects.
Timestamps:
(00:00) Introduction
(04:34) What makes creatine effective for exercise performance?
(08:01) The loss of explosive power with aging
(09:36) How creatine speeds up recovery between sets
(12:13) Two ways creatine boosts muscle strength
(14:12) Why creatine might not speed typical weight-training recovery
(16:38) Anti-catabolic effects
(17:16) Why do men and women respond differently?
(18:50) Dietary creatine vs. supplementation
(19:36) Is creatine supplementation necessary—or optional?
(21:05) Why plant-based may benefit most
(22:15) Should creatine dosage change with age?
(23:01) Loading vs. daily dosing
(25:57) Why 5 grams might not be enough—other tissues
(27:48) Can creatine prevent bone loss—even without weight training?
Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects.
Timestamps:
(00:00) Introduction
(04:34) What makes creatine effective for exercise performance?
(08:01) The loss of explosive power with aging
(09:36) How creatine speeds up recovery between sets
(12:13) Two ways creatine boosts muscle strength
(14:12) Why creatine might not speed typical weight-training recovery
(16:38) Anti-catabolic effects
(17:16) Why do men and women respond differently?
(18:50) Dietary creatine vs. supplementation
(19:36) Is creatine supplementation necessary—or optional?
(21:05) Why plant-based may benefit most
(22:15) Should creatine dosage change with age?
(23:01) Loading vs. daily dosing
(25:57) Why 5 grams might not be enough—other tissues
(27:48) Can creatine prevent bone loss—even without weight training?
