• Misbah Haque

Hypertrophy, Muscle Science, and Eliciting Different Forms Of Stress w/ Dr. Andy Galpin

Dr. Andy Galpin joins us today to talk SCIENCE. He is a Professor of Kinesiology at the Center for Sports Performance at California State University, Fullerton. He has a Ph.D. in Human Bioenergetics and is the founder and director of the Biochemistry and Molecular Exercise Laboratory.

Why do certain types of training programs work better than others? Why do certain people respond to certain types of training better than others?

Andy is a muscle scientist who studies muscle at the single-cell level all the way up to the performance to try to determine what happens in response to high intensity, high power, high velocity, high force exercise acutely and chronically.

He is best known for studying "human thriving". What do we do to not just avoid being sick but how do we optimize? How do we thrive? He spends time examining those that do that so that we really understand what we're shooting for in terms of optimal health and performance.

In this episode, we chat about things like why we think of science the wrong way, why hypertrophy training is so critical for long-term development, the diabetes of dopamine, what happens when we eliminate all stress, and so much more.

I admire his skill for communicating such complex topics in laymen's terms. His new book Unplugged is taking the best seller's list by storm. Make sure you support the message by grabbing a copy and leaving a review on Amazon!

Show Notes:

  • (5:10) - Studying "human thriving"

  • (10:43) - Why we think of science the wrong way

  • (13:57) - Satellite cells and their correlation to recovery

  • (24:53) - Hypertrophy training

  • (30:24) - Exogenous testosterone

  • (33:15) - Value of bodybuilding styled training

  • (39:24) - Using hypertrophy to break plateaus

  • (43:40) - What happens when you eliminate all stress

  • (48:53) - Different ways to elicit stress

  • (57:50) - Diabetes of dopamine

  • (1:06:41) - Importance of communication skills

Resources we may have talked about:

  • Unplugged

  • Skeletal Muscle Hypertrophy with Concurrent Exercise Training

  • The Body Of Knowledge

  • Sapiens

How you can connect with Andy:

  • http://www.andygalpin.com

  • Instagram: @drandygalpin


Hey, this is Dr. Andy Galpin, and you're listening to the airborne mind show.


Hello everyone. This is Misbah Haque. Thank you so much for joining me today and welcome back to the show, whether this is your first, second, 10th, or 30th episode. I appreciate you tuning in your time, your energy, your attention, and your ears mean the world. To me, without you listening, this show would not be where it is today. So once again, thank you. Before we get started, the biggest compliment that you can give is by leaving a review on iTunes, you have no idea how much that helps in terms of rankings, bringing more awareness to the show, and bringing on more interesting guests. So if you could take two or three minutes, not while you're driving, but take two or three minutes, go ahead, leave a review. It would be greatly appreciated. Also be sure to head over to airborne mind.com, where you can check out some free resources and the full show notes there as well.


Today's podcast episode is brought to you by audible.com. If you enjoy books and you are looking for something new to read something that is relevant to problems that you're trying to solve. I made a list for you@theairbornemine.com for slash reading list. You can see a compilation compile. Did I say that right? Compilation of all the books that previous guests have recommended on the show, and if you decide you want to go for it, you can grab a free audiobook and 30-day free trial there as well. Once again, that is the airborne mind.com forward slash or reading list. So today my guest is Dr. Andy Galpin. He is a professor of kinesiology at the center for sports performance at Cal State Fullerton. He's got a Ph.D. in human bioenergetics and he's the founder and director of the biochemistry and molecular exercise laboratory.


Chances are that you have seen his work before. He is making regular appearances on the barbell shrug podcast. He hosted his own series of podcasts called the body of knowledge. And he's also been on the Joe Rogan Experience, which is a pretty big deal. But yeah, his work has been featured in so many places, you know, on the side he's helped and the many fighters, Olympic athletes, you name it, but at heart, he is a muscle scientist who studies muscle at the single-cell level all the way up to the performance to try to determine what happens in response to high intensity, high power, high velocity, high force exercise, both acutely and chronically. Why do certain types of training programs work better than others? Why do certain people respond to certain types of training better than others? He is kind of best known for studying human thriving, right?


Like what do we do to not just avoid being sick, but how do we optimize? How do we thrive? He spends time examining those that do that. So we can really understand what we're shooting for in terms of optimal health and performance. In this episode, we chat about things like why we think of science, the wrong way, why her purchase of retraining is so critical for long-term development, the diabetes of dopamine, what happens when we eliminate all stress and so much more, his book recently came out unplug, which is taking the bestsellers list by storm. He co-wrote that with Brian McKenzie, who will have coming on in a couple of months again. But the best thing that you can do to support his book is, first of all, get it and read it because it's a paradigm-shifting book and head over to Amazon and leave a review.


You have no idea how much that would help spread his message. So if you resonate with some of the things that we talk about regarding unplugged and some of the concepts around it, you want the message to reach more people, make sure you go ahead and do that. I hope you enjoyed this conversation as much as I did. And more importantly, hope you do something with it. Dr. Galvin, welcome to the show. A pleasure to be here, man. Yeah. I'm excited to have you on because I've been following your work for quite some time. And recently I had a chance to attend the talk that you did at Invictus, where he talked about, you know, genetics versus training. And I found some points there. Super interesting. And I just find your, your gift, or actually let's say skillset really fascinating. You're able to take these complex scientific principles and concepts and then bring them down to a level where you can communicate it with the average person and you know, bring it outside of the scientific community and allow coaches, practitioners, and athletes to make use of it as well. So I'm excited to have you on.


Well, I appreciate you saying that you know, that's it's actually a very good microcosm for the talk and in and of itself. So we kind of just went to like inception there. Yeah.


Let us know a little bit about your background and kind of, you know, how you got to where you are today, where some of your time, energy, and attention are focused on at the moment.


Sure. so my, my current job, I'm a professor and the director of what's called the center for sports performance at Cal State Fullerton. And I also run a founder and director of a separate laboratory called the biochemistry and exercise physiology laboratory. So basically what that means is, is, you know, I'm a muscle scientist. So my job is to do research. And we examine and everything from the whole muscle all the way down to the, to the genetic level and everything in between. So we take muscle biopsies and we study human muscle at the single-cell level and all the way up to the performance to try to determine what happens in response to high intensity, high power, high velocity, high force exercise acutely and chronically which is all kind of a fancy way of saying, you know, I'm an athlete.


I played, I played college football. I played every sport. I could get my hands on as a kid. And I always just wanted to know, you know, what are the training questions? You know, what, why do certain types of training programs work better than others? Why some people respond to certain types of training better than others. And so for me, the way to answer that question, because so many people were doing it from what we would call the practical side, which is, you know, coaches on the floor getting these numbers with their athletes. So I wanted to look at it from another perspective, which is okay, well, what are the cellular mechanisms and explanations for why that happens? And then can we actually use that information to help each other? So in other words, if I can identify, Hey, somebody that has more of these certain types of muscle fibers may respond to this type of training.


And I can maybe have that as a theory, and I can send that out to a coach, and then they can actually put that into practice for a few months and come back and say, Nah, it didn't line up in your lab, but it didn't really work in the field. Well, then I know maybe I didn't get the right answer yet. But if it does work, then maybe we fall learned something. So the gist of what I do as a scientist and as a teacher is really to, you know, continue to help understand human performance and do what we call study human thriving. So I'm not interested in disease prevention, although that stuff is clearly important, a lot of people do that. I hit the other end of the spectrum, which is, you know, what do we do, not to just avoid being sick, but how do we optimize? How do we thrive? And let's spend our time examining those that do that so that we really understand what we're, what we're shooting for in terms of optimal health and performance.


Yeah. And I mean, when we look at maybe the last few decades, the shift in our culture as to, you know, the type of training that we're doing and what we're really seeking for in fitness and in performance has kind of slowly started to shift and change. And so would you say that the way that you are studying performance is it's something that really hasn't been done too much in the past, on this level?


Yeah, no. Yeah, exactly. Right. we have the luxury now, or we had the luxury in our past, basically focusing all of our, what we'll call exercise on the sake of sports performance. So in other words, you know, when we exercise in the 1970s, it was because we were trying to get better at sport ABC or Dwell, now we've, we've evolved or devolved. And we're about to really cross the threshold where the reason we do exercise is completely different. There are some that are still there for the sake of sports performance, but the vast majority of exercise research or exercise science is really focused on reclaiming basic human physiology through exercise, right. Which is a fancy way, I guess, of saying it's, it's there to help us overcome the negative things that we have had in our life as a result of technology and abundance, and like becoming generally physically far easier.


We really still have this huge gap in science from the performance side of it, with anything besides your very standard 30 minutes or 45 minutes of steady-state, you know, what we'll call cardio jogging, things like that. The other of the spectrum is your very classic hypertrophic, three sets of 10 leg extensions, you know, the last decade or so in large part because of Marty Gibala and his team high-intensity intervals have started to jump in and that's fantastic, but this is something I noticed at the very, very beginning of my college career, that there are so many other types of train and there's so many integrations and iterations of this. Like we don't have any research on any of these combination training modes, which is actually far more realistic to any athlete. And this is far before CrossFit ever did it, I mean, I didn't know, a single athlete in the 1980s that only lifted three sets of 10 or only did intervals or did accommodate no one has done that. I mean, decades, if not longer. So yeah, you're right, man. We just have a huge gap in terms of understanding anything from the performance side of science, outside of the very standard. And, and there's a good reason for that. Very, very, very good reason. So I don't blame them, but the hole is there, nonetheless. Yeah.


Something that stuck out to me that you mentioned in your talk, and I've repeated this a couple of times when Irene came onto the show and Calvin came on the show and you said that our understanding is limited by the technology that we have to measure it. Right. It's, it's one of those things like we need to remain open-minded really in all aspects because certain things we may have believed that was deemed impossible, such as that hyperplasia concept that you talked about now that we have that technology to measure it. We've, you've clearly shown that it is possible. And that just leaves us to think like, what else is there out there that we haven't tapped into yet solely because the technology isn't available to measure.


Yeah. I mean, you can pick your, your example, whatever you want, especially any of you at home that has an exercise science degree or an undergraduate degree next visit or something like that. I mean, pick, pick the thing that you got taught in school that was the absolute truth, or this never happens. This always happens. And you can basically trace a direct line between improvements and technology and changing of that understanding. So pick your poison. It really doesn't matter. It's very, very clear lactate is another very popular one, right? So for decades, we thought this is actually what causes fatigue. Then as we improve our ability to accurately and improve the fidelity of the measurements, we realize that not only is that not right, but it's completely wrong, it's the exact opposite. And then you have really innovative people like George Brooks come along and start saying actually when we start integrating our applying lactate directly to people after traumatic brain injury, they get far better.


And the brain actually selects lactate over glucose, a lot of the time preferentially. So, we couldn't get to those understandings though in 1920s AB Hill couldn't figure that stuff out because he didn't have the chemistry to be able to titrate these things out. So we, I mean, I actually I'll go back to that wonderful book I'm blanking on the author's name, but sapiens that's made a lot of ways. He makes a very good point in that book about the word ignoramus, which has basically Latin for, we don't know and in his argument. And I tend to agree with him that the single purpose that the scientific revolution occurred is because of the fact that we finally acknowledged ignoramus, which is a way of saying we acknowledge that we don't know things because what's the point of doing research if you know it.


Yeah. So we have to keep in mind that science does not work. People, people have to think of science, the exact wrong way. People think of science as proof and idiots, actually by definition the exact opposite. It doesn't prove anything. It does reduce uncertainty. But we are always hamstrung by our inability to measure things at the deepest level possible. And that's getting better of course, but it'd be pretty foolish for you to think, you know, everyone in the history mankind was wrong and we're the generation, we're the smart ones that got it all figured out. So yeah, we, we constantly see this and you can go back as far as you want, where we believe something for decades or a hundred years until we got the more accurate technology and realize we were totally wrong or partially wrong or wrong at some level.


All right. Now I would love to dig into one of the concepts that you touched on in your talk which was about my own nuclei and satellite cells. Right. And having these more, more, my nuclei and satellite cells would equal bigger muscles. And they, there was a co-relation there to recovery as well. Right. Could you dig into that a little bit?


Sure. The way that it basically works is you have to realize that all of your individual muscles are actually comprised of millions, if not more, probably more of individual muscle fibers or muscle cells. So the way that a muscle function is it's the collective expression of those individual parts. So if you dive down into those individual parts, what you find is they are in fact regulated by thousands, if not millions of little organelle called the nuclei. So if you remember from your middle school or high school biology class, they are the part of the cell that controls regulation tells it to grow, shrink, die repair, et cetera. It also is what holds your DNA. So it's really the master regulator of any cell type. And so it's no different than human muscle or microfibers as we call it. So one of the things that we have started to examine and that was, will be the collective, we, myself filling a very small part, but a lot of researchers around the world for a long time have been studying how many of these nuclear you have cause most folks don't realize that human muscle fibers are some of, if not the largest cells by volume in all of biology.


Hmm. I mean, they're huge. I, you can see this, there's a video I did for a TV show. While I've got it, I think it's up on my YouTube page, but it's up on YouTube somewhere where you can see just with the naked eye, I take a bunch of muscle fibers that I took from a biopsy. So those from somebody's quad, and I can pick up one individual muscle fiber with just a set of tweezers with my naked eye. And you could see it on that camera, on the end of the tweezer. So there, they're huge, huge, huge, huge, huge cells, which means that again, very on like any other cells in biology, human fibrous are what are called multinucleate. So most cells and biology have one cell one nucleus. Well, because we're so large, we have to have thousands, if not millions of nuclei per cell, and the easy analogy there.


If you ran a company and you had three employees have one nucleus, right? You could have one boss or one manager, but as you expand and you open up another office across the country and you open up another one and another country, and as you get larger and larger and larger, if you still only have that one manager, it's very, very difficult when a doorknob breaks at one of your offices in Guatemala. And if you have to be there to be the one to approve it, it's very, very difficult. So it's easier for you to expand and grow and shrink and repair and increase the rate of turnover, right. Which is a way of saying when there's slight damage, can you fix it and repair it really quickly? The only way to do that is to increase the amount of these managers of these mononuclear you have.


So that's one of the major focuses in this area of science is what's the role exactly. Of these nuclei. And one of the things that we're fairly sure of is that STEM cells that are late dormant around the cell when the need comes to add more, they can actually kind of, for lack of a better term, go into the fiber, turn into a nucleus, so you can increase the nuclear count and therefore it can enhance your control of the muscle. Again, the easy example is to think, why is it that your friend recovers faster from this exact same workout, even though you both sleep the same, you get the same hormones, nutrition, et cetera. Well, potentially that person has more nuclei in their fibers. And so it's just easier for them to tell the fiber exactly what to do in terms of repair.


And my friend, Kevin Mirik just published a really nice paper. I think I threw it up on my Instagram a few days ago. But a really nice paper when he examined this in a very interesting model. Now it was a rat, I think and it's not perfect, but it does provide us some detailed mechanism of the exact relationship between these satellite cells and how they turn into the nuclei. And in fact, his work has actually made me start to question and I'll probably have to now go back on some of the things I said on podcasts, like just a year ago. Cause I think I was wrong on some of this stuff and this happens all the time because Kevin does such nice work. So you know, Kevin's actually would be a fantastic guest for the show if he's actually done a tremendous amount in the whole idea of concurrent training and love to bring him on.


At some point, there were a lot of myths in that area that adding a robotic exercise actually compromises or kills your gain. So he's got a very nice publication. If you're interested, it's fairly easy to read actually Mirik M U R a C H as well as Bagley Jimmy Bagley, B a G L E Y, their paper on the con what's scientifically called concurrent training. It's very, very nice. But nonetheless, I mean that's kind of what we're identifying is the relationship between these things and the fact that counterintuitively a lot of really high-levelallows athletes actually have very small muscle fibers, and that allow them to have more nuclei that allow them to have more control and more turnover and regulation of the fibers, which we think, and we're guessing a little bit, we think that allows them to enhance their recovery so that they can train multiple times a day and more often than the rest of us.


Well, I guess at this point, the question then becomes, you know, let's say me and you are doing the exact same workout and you're recovering much faster. Is this something that we were born with? Is it genetics or is this something that can be trained a little bit? And is there a way to, I guess, increase the number of my nuclei?


Yeah. So the amount of nuclear number can increase because, you know, satellite cells can be differentiated and proliferate into an amount of nuclear. But so the real question is actually is the satellite cell number limited. And I would have to defer to Kevin or some other experts in that area because we don't exactly know a certain portion of that number is genetically determined, but whether or not you can augment that number through training as such it's a little bit left to be determined and it's most likely thought to be not confounding or confusing the factor a little bit more is the fact that it looks like now we have potential to increase nucleation without necessarily having to have more satellites. And so we don't know what's going on there. And so that could totally change what we're looking at. And we'll get in the future.


Having said that you mean back to your original question that could be one of the examples of why you recover better than I do. It could be other factors too. A lot of the molecular factors that are outside of genetics and those other factors are very, very transient. Well, I just published a paper literally yesterday that got accepted where we looked at a particular set of proteins that are called the map kinase or map care. So that's a family of proteins. So here's what they do. And this is not exactly how they work, but I'm going to translate a little bit. So it's easier to understand for non-scientific folks. So these are basically proteins that are inside of yourself and then what we call signaling proteins. So let's say you stretch the muscle fiber. The muscle cell gets stretched. It gets damaged which activates this protein because it's on the cell wall.


It talks to another protein, it talks to another protein, but stocks, another one kind of goes down the chain and eventually one of them, one of those proteins talk to the nucleus and tells the nucleus we've been damaged. This is what we think you should do about it. Express the genes that you have that code for the protein, say muscle to repair the muscle damage. Well, we found in endurance training and we've actually found this before in a spectrum of people from those that are sedentary. Those that are recreationally active, those that do like circuit training were what we would call a scientifically. So some combination of low-level weights plus conditioning, plus a lot of movement, you know, somewhat of a CrossFit workout all the way up to very high-level powerlifters and all the way through very high-level weightlifters. Now we just published our paper again yesterday on the other of the spectrum, which is the endurance side of the spectrum.


So good runners, moderate runners, all we have to very good runners and found a couple of things. So these proteins are activated through a process called phosphorylation, right, but we can just think of it as are they turned on or are they turned off. So what we see happen in both of those studies is differential responses based on your training load, which is a way of saying, you can either turn up or turn down the amount of that protein that's activated translation. That means it's more sensitive or less sensitive. So you and I may have exact same amount of these signaling proteins, but you are more hypersensitive. More of yours is turned on or turned off. So when we get the same exact stimulus, because your sensitivity is different, you get a different message communicated to the nucleus. The other thing that was very interesting, we found is the total amount of that protein.


So not just whether or not it's turned on or off, but how much of it's actually present is extremely responsive in terms of the training. So you may increase or decrease up-regulate or down-regulate the amount of that protein that's around and available, which also plays into your sensitivity. So you have multiple routes. For example, if you increase the amount of the protein and you have all of the turned on, you are extremely sensitive, and I could do the opposite, which is downregulate or get rid of a bunch of the proteins and have the ones that are available turned off. Now it's going to take a lot more activation for them to really get stimulated. And so what we saw happen through the continuum of training is that actually, it's a combination. So those of us that really turned down the amount of protein tend to turn on the ones we have more often and vice versa.


So that's stuff we're teasing out, but that would be another explanation independent of the nuclei as to why some people respond more or less than others because they have either more or less of these signaling proteins of which there are hundreds of thousands. We just looked at three of them or, you know, they're more sensitive. So a lot of potential explanations. Now, none of those are going to ever represent the entire equation because physiology is very complex and you have multiple systems that are integrated simultaneously. But at least from our perspective, from the muscles perspective, we're getting closer to some answers we think.


I want to dig a little bit into it, and I approached you about this afterward. And it was hypertrophy-based training. And I was at, at the, at the time I was thinking, okay, how does this kind of apply to maybe a master's athlete? And I, I would love for you to dig into, and I think in our space, I feel like we're, we're past the point where we're scoffing at, you know, bodybuilding style training. We realized that it has some value. Yeah, it, could you dig into maybe how that correlates to some of these satellite cells and even the concept of hyperplasia that you touched on?


Yeah. So a couple of things, the older we get it doesn't appear to really inhibit our ability to grow muscle mass except maybe really closer to terminal age. So 80, 90 plus maybe you lose that, but mechanisms appear to be the same. Now, as you get older, though, you become less sensitive from every layer, from the hormone layer to the cell level, to the molecular level, to the genetic level all the way down. So what that means is you probably need more of a stimulus to grow at that age. Like for example, we know very clearly it looks like older folks need more protein than younger folks. They become what we call protein insensitive. So we have to take that into consideration nutritionally as we start to train these individuals now making it no matter how complicated is the fact that they probably need more of a stimulus than younger folks, but they also can't handle as much work.


And so that's, that's your real conundrum is how do you balance not getting them so sore and trash that they can't work out for three weeks knowing that they need more of a stimulus. The mechanisms, the satellite cells do appear to be finite. So that is a as well, but again, Kevin's paper that he just published this week, last week, maybe suggested that the older individuals have an ability to overcome that given enough statements, but his stimulus was, was this thing called synergistic ablation. And it's not possible in humans. So we have to take that with a bit of a grain of salt, but we just don't know. And then alluding to your, to your hyperplasia comment.


The way that you grow muscle.


You know, you basically have two options, either all those muscle fibers that you have to get larger, therefore the whole muscle gets larger. So by larger, I mean, diameter, right? They get thicker, right? Hyperplasia should guess though the opposite, which is, well, maybe you just add muscle fibers. So hypertrophy, which is your muscle getting bigger could be either each individual fiber getting thicker could be you're adding more muscle fibers.


Or it could be a combination. And in


Kevin's model showed very good evidence that it's very, very likely that hyperplasia happened in his synergistic ablation model. And we've seen that a lot before animals. So I think it's pretty silly to think that it's not happening or it's not possible. The real question that we don't have an answer for is what does it actually take for it to happen in humans? I am of the belief that it happens a lot.


In humans, you can ask


For the scientific data, but it's one of those things, technologically will almost never be able to show it because we would have to take out a muscle fiber measure it, put it back in your muscle, assume that nothing changed train. You take that exact same fiber back out and then look at it again. And then that's just physically feasibly impossible right now. I mean, we're probably talking decades if ever, but we have so much in the mechanism understood. We know what happens in virtually every other mammal or at least as possible. So it's pretty difficult for me to believe the fact that it's not Kering. The real question becomes what's the actual mechanism. And I was literally having a long talk with Brad Schoenfeld. Who's the muscle hypertrophy guy. If you don't know his work, he's done more work in the area of muscle hypertrophy than any human on the planet, human muscle wiper tree. And, you know, the mechanisms that we could come up with are, it's either going to have to take one of two things, either tremendous


Insult. So picture


A ton of East-centric work in a really short timeframe or exposure over a very, very long period. So probably decades or more now, the second model, the decades, or more again, because of, you know, logistics timeline. I can't do a study that takes 30 years. I hope I'm not still doing science and 30 years. Well, I probably will, but those are just not possible, right? And the other one is also really, really difficult to pull off in humans because of the obvious reasons. It's hard to do so much damage to a person and make that ethical. So we're kind of left at this position where I don't know really how much farther we can go in that in terms of getting strong evidence in humans, but as the evidence continues to mountain animals, and we start to understand more about the mechanisms. I think we have to at least acknowledge that hyperplasia is not totally impossible. In fact, it's probable, but how much it actually contributes to normal human hypertrophies, it's probably minimal, but it's probably possible. And that's really, as far as I just want to see the conversation go tos, we gotta stop talking about it as if it's physically impossible and it never happens and says, yeah, it's probably minimal, but it's probably going on.


Okay. And then now you are the guy who is like the anti biohacking. Right. But then I remember during the talk you mentioned like there is this one hack, this one hack two, I believe it was more satellite cells.


Well, sure. Yeah. I mean, there, there's certainly a hypertrophy hack and, and it's not to add increased satellite cells that we really know of, although I'm standing to be proven wrong on that one. That's fine. But what we do think happens and this has been shown in a number of papers now that those that use exoticness testosterone have a dramatic increase in mom nuclear account. And it looks like that mouse nuclei are preserved even after the testosterone for years probably. And the, you know, the IOC and you saw it on Masada caught wind of this a couple of years ago. And a lot of people started making the argument though that, okay, so then what happens if I just do one cycle or if I've been caught one time for exotic testosterone? Well, you're suspended for six months. That's great, but you're gonna have this benefit at least for five years, maybe. So is that really fair? And so that's when you saw them actually really up there depending on the sport you're in, but they really up their probation or their punishment period from being caught with PDs. So that's an easy way around it, but you know, that's nothing new at all. We've known for a very long time. Anxiety, testosterone is very effective for muscle growth. We just have a bit more mechanistic understanding of it.


Okay, so that, that was the one hack was taking steroids or performance-enhancing drugs.


No, like you, you can't say steroids not all steroids do that. And some steroids or anabolic, meaning they make you grow. And some of them are catabolic, meaning they actually break down muscle tissue. So the collective term steroids are actually unhelpful in this case and fairly confusing because anyone that's done any steroids or been around that culture can tell you a lot of detail about, you know, now what does this, this one doesn't do that? This one doesn't do that. This one does this because there are a lot of steroids that actually are good for muscle strength, but don't necessarily add muscle mass. So in this particular, the only one that we know of specifically is testosterone. Now I can't guarantee you other ones don't do it. They just haven't been tested yet. So they may do it. Some others may do may not. We just don't know. Testosterone is the only one we're aware of because it's very hard to get one, a bunch of group of people together that have taken steroids for a long time and our training and then healthy. So, and then they're also gonna let you publish this data on them and take biopsies on and do things like that. So that's the best we know of right now.


Gotcha. Okay. Now, if we, part of what you had answered when I asked you about that master's question was that, you know, hypertrophy training should be applicable for any age range. It's the, it's just the dosage that varies. And you know, of course, that's dependent on maybe the goal and the function of that human, you know, what sport are you competing in? Is this just for fitness and things of that nature? Maybe, and we know that in terms of performance, there, there are some benefits, right? We can use hypertrophy based training to train certain types of contractions and involve different planes of motion and tempo training, but physiologically from your perspective how does this kind of work in a way where, you know, maybe the person just starting out can make use out of this type of training and help with like their long-term development.


Yeah. And that's all really good points. You know, we covered this story in my little podcast called the body of knowledge which is not like a true podcast. It was just a short series. So nine little episodes where I covered the history of the field in some of the episodes and how it got here. And in my mind, it's very clear that there's this German philosopher and I'll spare you his name. But he has a very interesting point about thesis antithesis and then synthesis. And I think more to your point, this is another example of that happening. So the thesis came about, which was an idea, Hey, we should bodybuilding as everything and machines and isolation and split routines. Okay. That was the thesis. Well, then the Antifa thesis came up swung on years later saying, well, this doesn't really improve my athletic ability.


And here all the holes, basically if I only use machines and if I only isolate muscles well, the problem was that swung to its own end of the spectrum, which is then to say, okay, so then, therefore, because bodybuilding in this sense is perfect, therefore it must all be terrible and useless and not needed. And thankfully that most of the communities now have acknowledged, well, that's equally as stupid. That's just as short-sighted. And so now we're back, I think, closer to the synthesis of both of those ideas and say, okay, well, maybe we should focus most of our time on the bigger complex movements, but then use the bodybuilding concepts to fix all of our injuries to fix asymmetries, to shore up weak spots, because they're the best of that area. Like they, they've already figured out from 30 years of how to isolate a muscle and fix it really quickly.


So, yeah, I think you're, you're dead on there. This is something very, very, very important for the developmental model. And one of the reasons why you see so many people break when they first start with one of these high-intensity training programs or a combination of high-intensity circuit training call across if you want. But again, for a hundred years, we've been calling it circuit training. It's no different CrossFit too, of a company. It's not a style of workout stuff, right? So that stuff will smash you if your joints and ligaments and tendons are not ready for that volume at that intensity, you're going to get crushed three months in six months in, at some point you're going to break. And so you do need to invest some time at the beginning of your training age to building up sufficient ability to handle.


Volume. This need means you need to be able to control position.


All right. So I love Cal deets is a triphasic system where it's phase one is build the ability to handle things. Essentially.


Phase two


Is be able to handle things isometrically, and then phase three is to move on to concentrate. And I believe strongly if you invest in those first two phases, right, and you build up hypernatremia up position and you build up control, then you can have the freedom to really go into the fast. Centrics coupled the two concept tracks, plyometrics, or whatever you're going to do. Then you start adding volume and intensity and speed and all that stuff, and you're going to be much better off. And you're not going to have these injuries, these massive breakdowns later in life, you have to realize that, you know, if you go from zero to a hundred like that, I mean, come on, you've got to be silly to think you're not just going to be trashed. I mean, I know several gyms. I know we did this at faction in Memphis.


Doug and Mike, and those guys built in what a lot of CrossFit gyms will now call them like an on-ramp or fundamentals or a foundations program, or however you turn it where it's sort of like, you got to go six, eight weeks in this program before you can do a CrossFit class. And I think that's far, far, far, far too short. But I realized this is not realistic. Like, no, one's going to sign up for a gym, do a foundations class for the first year, the first year of class, like it's not going to happen, but I would also encourage you to look into what's called the LTA D which stands for long term athletic development. And now this is really focused on that question, but geared towards kids, high school kids and middle school kids, and even early college kids. And there are extensive people. Rhodri Lloyd, Pat, Colin, Carol, Larry matters all these people that have spent decades now investigating, how do we really achieve long-term athletic development so that people aren't broken and they're still not, they're not peaking at age 14. And their model is very, very consistent with what you just brought up, which is to suggest like we need to build this infrastructure and an age.


And we'll worry about maximizing speed later. And, you know, just quickly that model I think Vern, GAM better said this, but his progression was basically, you teach a kid to run, jump and throw, and then you teach that kid to hinge or, or pull press and squat. And then you teach the kid to clean jerk and snatch. And I think if you, I mean, there's not that that model's not perfect. Like don't get lost in the weeds there, but it is a really good understanding of let's deal with the basic movement patterns. First, let's do them properly, and let's build up a foundation, and then we can move on to other training. So I'm not sure if that's exactly what your question was, but that's the fires me up. So I kind of went off there.


Yeah, no, that was perfect. And I think, so the one point that you mentioned was this is a great way to avoid breakdowns, but the other end of that spectrum is also maybe plateaued, right? Where, Oh, you hit, you hit stagnancy in your development after maybe two, three years. And you're kind of running around in circles and maybe hypertrophy is a way to increase the capacity or the materials to be able to layer other things on top.


Yeah. And when you can take that from two perspectives perspective, number one is total, total mass right now. Yes, you can absolutely get stronger without getting any bigger muscle mass wise totally possible. Right? We've seen this thousands and thousands of times, but at some point, you will reach a critical mass where you just can't get much stronger within your size. And if you don't believe me, if you want to argue that, why are there weight classes in, in, in weight lifting power, lifting, wrestling, boxing, kickboxing, like there clearly is a relationship between size and strength. It's not perfect. No, it's not direct. No, but there is a very strong, significant relationship there. That's why we have weight classes, right? So yes, at some point you're going to peak out. Now having said that most people are not at that point. Most of us have very, very long ways we can get with strength before we really need to add muscle mass.


But the other end of the equation is if you're not doing any of that stuff, it looks like right now, preliminarily, some fibers are activated more with higher volumes of training. Some of them are activated with less volume. So what's possibly happening, in this case, is you're simply not challenging a whole subset of fibers because you're sticking too close to the same program. And you're not really doing these things. And certain muscle groups are never really getting challenged differently. So you may be thinking, well, I do CrossFit. It's constantly varied, but it's not. I mean, not that's a lie. It's, it's varied a decent amount within its own little sub sphere, but it never steps out of that sub sphere. So you're not really getting that much exposure to that many different things. I mean, let's be real like the vast, and I'm not trying to bag on CrossFit, but I got love for that training.


And I could talk all day about the good stuff that it's done, but I mean, let's be real. Almost every workout is some sort of a burpee or a box jump, some sort of squat and some sort of pull up, maybe some jump rope, but like, that's not that different. You have huge muscle groups that are being used. Very similar in a lot of those different ones. A lot of those different exercises. Now, a lot of them use the big muscle groups differently, but the small ones get the same exposure every single time. So it's those ones that need to be treated differently. And if you don't believe me again, I would challenge you go to a bodybuilding workout, isolate every muscle group and do four or five sets of 10 and wake up tomorrow. And you're going to be really sore in places that you're not normally sore.


And that's how you can tell that I'm not challenging these fibers in these certain muscle groups, as well as I thought I would, because some muscles aren't will be sore tomorrow. And some of them are just going to be trashed. There are multiple, like for example, the tricep has three muscles. It has multiple heads. The pecs have multiple heads, if you will, right. One sternum with one clinic, you know, so you can challenge it in different positions and get really, really sore and challenge the fibers differently. And so that would be my, my advice to those that are on a plateau. The saying like, are you really sure you've challenged all of your muscles in a bunch of different ways because a barbell and a dumbbell in certain ranges of motion I CrossFit in particular is terrible with rotation. It is terrible for, you know, lateral stuff for the most part like dumbbells aside, but you're not asking your arm to move in one direction while your other arm is moving in a totally opposite plane. Like that never happens in CrossFit. So we just have these big problems with, I would say problems, but if that is your problem, that's one potential explanation. So I, again, I'm not going to qualify it, but this is no way me taking a shot at CrossFit is a good workout system. Clearly,, those types of things are very effective for the vast majority of people, but you listed a problem and, I just listed a potential solution. We'll put it that way.


Yeah, no, and I love this. We could go down an entire rabbit hole just discussing this, but I definitely want to, that was insightful. And I want to touch on now unplugged. So could you tell me a little bit about maybe the origin of where this book idea came from? Because as soon as I started digging into it, I'm like, wow, this is, this is different. Like it's taking a stance, it's zooming out. It's like a 30,000-foot view of what technology has kind of done to us. And we're so in the trenches at the moment, I feel like as a society that we don't really, we don't realize it. Like we don't have that awareness at this point, or at least the vast majority of people maybe. But yeah. Tell me the origin story of how this came about.


So unplugged is just came out July 11th and it's a book that Brian McKenzie and I wrote, and you may know, Brian McKenzie, his last book, the unbreakable runner was New York Times bestseller. And he, you know, he's want to start a CrossFit endurance power speed endurance is his company. And he's very famous in the running world across the world. And those, those small spheres, but honestly what it came about was he and I had no intention of ever writing a book together. I'm a scientist, for the most part, he's a practitioner for the most part, but he was continually getting frustrated with the feedback he was getting from his athletes that were becoming so dependent upon tracking technologies, heart rates, HRVs, GPS, things like that. And I was getting extremely frustrated in the science world as well as athletes that I do work with for similar things.


And the, we, we saw central, what we thought was at least a partial central truth, or at least a central theme between all these things, which is to say like these we're only getting more and more and more dependent upon technology, both as a society and athletes. Now, a lot of people have covered the whole idea of technology, and this is not what we do, but no one has really taken it from a physical health and training perspective and provided ground rules for people, or at least made them aware of, Hey, here are the potential problems with these things. And here are some of the solutions we see so that you can develop what we call to be a healthy relationship with technology. We're not advocating that you ditch technology and go live in the woods. And I'm, I'm not, the book is absolutely not a Hey 10 steps to check your phone less. Like we all will need. We know that in that conversation, we need to get off Facebook. We need to stop being on social media. We need to get away from computers a little bit, but other people have covered that. But we wanted to do is talk about things like, Hey, what happens when in a month you see a news release that says we've got a new watch out, and this watch will tell you every time you need to take a drink of water.


Oh boy, that sounds great. Well, there's some benefit there and there's some insight and there's some data that you can get from that, especially if you're training athletes, but there are major problems with that. And, and eventually, it's more likely it's going to cause you more harm as a person or as a coach than it ever will help. And so we need to establish ground rules of how we'll use that water drinking technology and how we won't use that. And the bigger point of the book is really not that you use our ground rules. I don't give a crap if you use my ground rules, but you need to start developing them as the point cause this stuff is about to take over your life. It's not bad now it's manageable, but your whole life will be data before you know it. And we have to be able to make sense of all of that.


And, and if not, we're going to get swallowed up, and fortunately, or unfortunately, you know, we're going to be closer to that movie Wall-E than you ever realized. And it's gonna happen faster than you think. Then, the easiest example I can give you is I think I said this at the CrossFit Invictus talk, but you know, we spent, however long we are, have been around as homo-sapiens, you know, how do thousands of years doing everything we can to eliminate suffering and increase the abundance. And it wasn't until basically now that it actually worked all right. But the problem with all that is, is maybe we should have the forethought to think like, actually this is a good thing because yeah, you know what? My life is really, really easy right now, relative to our ancestors even a hundred years ago, even 50 years ago.


But now have we trapped ourselves into an option of either going, we have to completely eliminate our own selves as physical beings, or we have to completely change how we operate as humans because this is not sustainable. We a hundred percent evolved as molecules that were designed to handle stress. Our molecules, your cells are optimized when they are stressed. So if you eliminate that stress, you abandon your own physiology and that's going to have major physical consequences for you. So we have to step back and start to analyze these things and make decisions about how we're going to use technology and how we want and how we can do what we call re-introduce some suffering, because that's actually going to be paying off for you in the long run. So yeah, that, that, that's kind of how the book came about.


Yeah. And I think that's what you ended the talk with was the talk about stress and how we've worked so hard to eliminate it. And, but it's actually so vital to our being. And the other thing you mentioned was it's common to see us chasing, you know, one or two specific modalities to elicit that stress. But there are so many other ways that we can, we can do that. So like ice baths, sauna fasting and all these are other methods that we also want to expose ourselves to, and not just kind of living in the gym and using training methodologies to elicit that stress.


Yeah. I mean, that ties back into what we brought up at the very beginning of our conversation was the fact that we've got, we've got to explore this a little bit differently. And we have to open up the pallet to S to say, you know what we need more variety because we never had to use exercise as a survival technique. It was always for sport, right? But now we're going to have to, and again, it's not that bad now, but as automation and robotics continue to make your life so easier, I'm an envision. This, we are not that far away from being able to use robots to generate all of our food. Yeah. I mean, you're going to be at such a food abundance. It's going to be unbelievable if you don't develop the ability to work outside of that, everything that's done physically work-wise is going to be eliminated really quickly.


I mean, I'm not talking future, I'm talking about our lifetimes. There will be almost no physical exercise jobs. Everyone will be working on electronics. So you have eliminated all of the physical activity from all of mankind outside of the 30 minutes that you jog a day that ain't gonna cut it you're toast. So we've cut to be able to go back in and figure out problems. So these solutions are solutions to these problems and the exercise is one component, right? Where most of us are aware of, okay, there's a difference between physical activity and working out or exercise. So we're aware of the exercise piece. That's not a problem. Now, the ma American college of sports medicine, and a bunch of these national governing bodies have medicine aware of the physical activity piece, 10,000 steps a day, right? That's physical activity. That's not exercising. So even a young, healthy person like you, where I, I have had to in the last couple of years, I personally have had to dramatically increase the amount of walking I do.


I have had to go way up in general physical activity. I intentionally and mowing my lawn. I'm doing yard work every weekend because that's a basal level of physical activity because the rest of my day is standing in front of my computer for the most part. But that now that's good. That's a good start. But we also have to think about the other molecules, the other genes, the other cells in our body that demand stress. And we have to start thinking about what stresses have we evolved to deal with that we have now eliminated from our lives, hunger, thirst, fatigue, cold, real, true exhaustion, things like this. And I'm not saying we have to go suffer all the time, but we need to be able to establish some decent balance. Because you have, for example, the very easy one, that's been used a bunch, but it's very good.


You have proteins that respond specifically to heat and the species to cope. So they're not turned on unless you get really hot or really cold. Well, it's a by-product of the main turned on. They'll go through a process called autophagy, which basically means they clean out cellular debris, misfunctioning cells or proteins, dead things. This is the stuff that gives us a lot of physical problems. So we don't really go through or initiate those cascades of cleaning unless we stress those cold or hot heat shock proteins. So if we are in an air climate controlled, a seed plus a heated room and a car, and we're never getting even remotely cold or hot, those things go dormant. They go away. We never clean out ourselves. So we, we, we need to start exploring these areas. And we are far, far from really knowing how to best do this.


So I mean, take our prescription again, as just a starting place, like does a training program in the back of the book where we lay out all these things, how to get started. If you've never done anything like this, you know, easy ways to get in that are so drastic and crazy, like, like my coauthor Brian does. But you gotta, you gotta start building something to replace this, or, you know, you're leading yourself in for trouble. And we just want to make the Mark now that again, build those things now, because in 20 years it's going to be very, very hard. If you've never been uncomfortable in 35 years, it's going to be very hard to start.


Yeah. And something else that stood out to me was and I've heard Brian say this when he was on the show, as he stressed the importance of feeling, right? Like feeling is everything and we've doled. This is a line from the book we've doubled the awareness of what our bodies are trying to tell us through the use of technology. And I think there was this study that you guys cited in there where it talked about, you know, what we refer to as the rate of perceived effort is just as effective as trying to keep your heart rate in a certain zone for a predetermined length of time. So what that tells me is like having this awareness, mindfulness feeling, what, however, you want to label it's not just some woo stuff. It's like, it's, it's vital to kind of your existence. Because now if we were to take away that technology you have no baseline to kind of operate out of.


Yeah. It may exactly. In the book, we lay out basically how to go from using the technology to get you started to get you good information to understand what's going on, and then how to be able to mimic that back in sport Montessori technology because that's where true expertise comes. I just posted this, I think yesterday on my Instagram. But I was just in a talk with Bob Bowman, who is Michael Phelps, his coach, and last like 20 years since Phelps was a kid like eight or nine years old. Wow. And he told this great story about Beijing Olympics when Phelps won gold and broke the record for the 200-meter butterfly. And you see the video and Phelps hits the F the finish line. First, he wins. He gets up and he looks and he broke a world record.


And he grabs us like his his, you know, headpiece thing off whatever it's called his cap and throws it and throws his goggles. And you're like, what the hell? He just won gold broke world record. Why is he so about, well, I guess what happened is some way, or during the middle of the race, the goggles broke and started filling up with water. And he was like, I can't see. Well, you don't have time in an Olympic championship race to take off your cap and goggles like you're toast, right. Especially when you're trying to break a world record. So he had to finish the race and do I think the last a hundred meters or so without his goggles working now, if you don't anything about swimming, yes. You have to be the fastest in the world ever to break a world record.


Right. That's by definition, but you also cannot afford to, to waver and S and swim anything, but perfectly straight, like you can't avoid an extra meter because you went a little bit left a little bit. Right? Well, he was able to do that because all the time in practice, his coach, since he was a kid, will continually make them swim with their closed or do different things where they can't see so that he learns to feel the water. And he feels what straight feels like. And he felt and knew exactly how many strokes it takes him to get from one end when he has to start the turn, touch it. And when he has to reach for the wall, he knew all these things without being able to see. And so he had to do that the second half of the race to be able to finish.


And he was able to do it, but that's because he could feel the water. He felt what straight was. He felt distraught. He knew his body. And there was a classic story of, of his coach at one of the smaller meets after this intentionally like waiting until Michael was looking and stepping on his goggles and breaking them. And then when Michael went to put them on and he's like, what happened? Bone was like, I dunno, because I don't know what happened, but he made him swim that thing with broken goggles to, to, you know, even add this is after he'd won a bunch of world championships, had a bunch of gold medals, but he still wanted him to always be in control of how it felt and that's expertise. You will never, ever, ever be able to rely on technology sufficiently in the middle of a competition to correct. It. It's too much fatigue, too much conscious choice, too much thinking is going on. You have got to be able to internalize that and feel that, and then also be able to reproduce or correct the movement very quickly and have it stay there when you get tired or you're done. So the, these are problems that you can get with technology, even technology is simple as a mirror or goggles in this case.


Yeah. So I mean, that, that story is an example of how feel really it's everything. Yep. Now, this is another line from the book. So taking on a physical challenge that pushes your ability requires complete concentration and eliminates all outside distractions, not only leads to the physical performance leaps that flow makes possible, but also offers a deep and lasting sense of satisfaction. And what this brings up for me. And maybe you can highlight, is there any, you know, scientific or physiological validity to this, or is this just kind of me you know, making, making that connection, but it's like the same flow and the same satisfaction that I get from being in the gym and training. I get that same rush and that same satisfaction that from having this conversation, doing this podcast with you and other guests, and I have that same exact feeling when I'm doing an improv class where I'm learning and being uncomfortable and being stressed in ways that are outside my comfort zone. So of course, when we think about what we're doing in the gym, we are physically moving. But in terms of like a stress response and, you know, that flow that you're experiencing, is there a connection to that? Like the same thing that we're experiencing in the gym we can achieve in other areas doing completely unrelated activities?


Well, it's actually both sides of the equation. So w we can think of it simply as a dopamine response right now it's more complex than just dopamine, but in the book, I think we pretty much keep it at that and I'll do it now. Not because I didn't try to write a physiology book. So yes, I realized there's more of that going on in that, but we just try to keep it simple. I think you got that from either Tim Ferriss's chapter or Kotler's chapter.


I actually, I haven't read his book, but I heard him talk like on a podcast talking about it. And that's what rings for me. It was like, Whoa, this is all.


Tim Ferris wrote a chapter at the end for us about sort of his guides or his tips to do some of these things. And then Steven Kotler, who wrote the rise of Superman and his new book, stealing fire. But he's the one that really put this whole flow state, which was brought up by researcher chicks and Mihai decades ago. But you see, even as one of the popularized, this idea of flow or being in the zone. And so Stephen's a good friend and I helped him with his stealing fire book. And so he was like, I want to do a portion of this cause he loved our book. So in that chapter, he talked about that, but you can think of it this way. Yes. You can get that same feeling of euphoria from a bunch of different areas.


If the challenge sits in a sweet spot. So the challenge has to be enough to challenge you, but it can't be so much that it dissuades you. So if I said here, here's a challenge. I want you to lift five pounds more than the max that might put you into a nice state of being in the zone. But if I said, I want you to lift at 10% of your max, the challenge is too easy, right? Not going to get cited or focused about that as too easy. If I said, lift a hundred pounds more than your max, well, it's too difficult. You're not going to get excited about that either because you just know what's going to happen. No, it's not going to happen. So achieving flow is all about putting yourself in that optimal position. And again, this is fixing me highs work that Steven laid out beautifully in the rise of Superman.


But the way I started this answer off by saying, it goes both ways is yes, you can get that same feeling of euphoria from the breathing drills. We talk about from the ice, from fasting, from these other aspects, but it can also go the same way where you can Rob yourself of that feeling by overexposing yourself, to the dopamine bump. What I mean by that is we know of technology that causes massive addiction. I mean, I don't even need to say it. Facebook, Instagram likes checking your email. You, those are all activating the same or at least a portion of the same parts of your brain that are your reward center. So you constantly seek these things and you're checking your phone 155 times a day, which is somewhere in the neighborhood of the average. You're getting all these little drips of dopamine all day, which means what do you have left from when you actually go to do the physical exercise?


Nothing. Right. So we become desensitized. It's much like, I mean, this is, it's not the same thing, but you can think of it like the diabetes of dopamine. So when I abused sugar too much, my insulin becomes sensitized or sensitive or desensitized. And so now that system, same thing with dopamine, right? I continually hit it way more than I should have been able to hit it in our quote-unquote, natural state. So now I'm getting it, you know, hundreds of hundreds of times a day hundreds of times a minute, well, eventually that's going to get saturated. Now we're going to have all kinds of problems regulating and going up and down. So when we introduce something on the other end of the spectrum, which is a little bit of suffering, it can balance that stuff out.


Okay. That's what I was going to ask is like, how, how do you balance it out? And so you're saying the suffering, so could, could this addiction to that dopamine also kind of happen with something like training. It could because of something that comes to mind for me, right? It's like somebody who can't step out of the gym who likes, feels like, Oh my gosh.


Yeah. so I mean, Brian is a good example. I think he put it in the book. But with the breathing stuff he's working on, he was noticing just massive euphoria from the breathing. And he actually had to stop doing it because he realized like, Oh my gosh, I have just gone to the exact another end of the spectrum where my day now was all thrown into a conundrum. If I don't get my perfect breathing, cause it feels so good. That's not a healthy behavior side of healthy habits. So we had to reestablish why he's doing it and really question himself about his own breathing drills and breathing practices into him. Cause he's still with, with athletes, you know, the endurer Southeast who have chronically done exactly what you just mentioned. He's like, I just realized I was doing the exact same thing they were doing and I was criticizing them for it. So I have to step back and say, I need to form a better relationship with when I'm searching for pleasure and when I'm searching for suffering. And I'm not certainly saying it has to be equal, but if it is, it is pleasure. Pleasure, pleasure, pleasure, pleasure, pleasure. All pleasure. Pleasure. All pleasure. Even if the pleasure comes to the form of a hard workout, when am I balancing that out and what am I doing something that's going to really improve the quality of me and my relationship with that stress.


So for somebody who is already training hard, and that becomes a form of, let's say that addiction to dopamine, how, what would be suffering on the other end of that because to some people, and I'm sure this is now we have to look at it as a very individualized approach because some people look at that and be like, Oh, well that is suffering. Right. But to that person who is training and who's addicted to that dopamine rush that is their form of pleasure. So now on the other end, w what, what suffering is there to balance that out?


You're going to have to read the book to find that out.


Yeah. That's a great place to start to kind of wrap things up. This one part, I don't know, I think this was Ferris, but I want to get your thoughts on this line. It's pause occasionally to appreciate the little things like meaningless beauty that has nothing to do with any objective, nothing to do with any metric, and nothing to do with any plan. Yeah. What comes up for you?


Oh, like what do I do? Yeah.


What, what, what when you hear that what comes up for you? You know, what that line?


Yeah. So I think that was from Tim Ferriss and section if I'm not wrong, but you know, for me the first one that jumped out to me was the fact that I had realized I had been living in my house in my neighborhood for about two years or more. And I walk my dogs and we play around consistently. And I couldn't tell you a single street sign or a single name of a street around. And so for me, it was just saying like, let's be more present when I'm doing these things, either in the dogs themselves, as well as in the trees that are around, look at the houses, you know, look at the water. I have a little water kind of a river thing that runs by me. And now all of a sudden I found a ton of seals that run around this water.


There are turtles all up and down and they're jumping fish. And so these are just things that I have found centers me more because what I used to do when I walk them is continually have my headphones in. And I was either taking meetings or I was listening to podcasts, which I thought was a healthy behavior and it can be, but I had taken it to the extreme where I literally didn't even have my headphones in if I wasn't doing something else. And so I wasn't being any of those awareness there. And so just appreciating what's around me and appreciating, like taking a second to go, man, that warm breeze feels amazing on my skin. Let's do some breathing stuff where I'm walking. So that is what I have found was the quickest and easiest to implement in my life.


Awesome. is there something you feel like you don't get asked enough about something you wish maybe people would ask you more?


And what I mean


Is like types of questions, right? I'm sure you get a lot of scientific questions and things of that nature, but maybe in your mind, it's like, man, I just wish somebody would ask this question, right? Like this is the right type of question to ask.


I dunno. I think that's a tough one. I'm going to have to pass on anything jumping out of my mind right now is writing skills really. Okay. Ask me much about how to, I mean, I basically, I write for a living. So when I deal with scientists and I, I see that basic communication skills. So whether you're writing an email or writing a science paper, writing a blog it, it's very funny, but a very small investment and writing can dramatically enhance your productivity and, and your effectiveness. And an easy example of that would be Rupert Murdoch. And he said this in a, I think it was at Columbia in 2009, something like that, but he said, look, I'll give you 10 grand. He was at a class, a 10 grand right now, sorry, I'll give you a hundred grand for 10% stake in all of your future earnings.


And he says, if anyone's interested in that deal, see me after class, I'll give you a hundred grand right now. And if any of you invest any time and improving your communication and by the same at writing and public speaking your value goes up by 50%. Hmm. Wow. So in that, if that's the seeing me after class for 150 grand and you know, of course the class lasts, but yeah, like that's the stuff I don't think people, cause it's not sexy. It's not as interesting as muscle fibers and all this other stuff, but it's, it's very shocking. I would point you to Scott Dilbert, his blog is fantastic and it's very, very short for the comic strip. That's correct. Scott Adams, Gilbert. Yes, sir. Got it. It's got, Adams.


Okay. Very cool. Well Andy, thank you so much for coming on and thank you so much for putting this piece of work out there because I feel like it's, it's a piece of content that can help us expand our thinking and anybody or any piece of content that can do that. I'm always appreciative of that. So on that note, I hope people go check out this book. There's a Kindle version now available, which I have a, there's a hard cover. So support the book by going to go get that. Where can we point people to, where can we support your journey and kind of follow along with what you're doing?


Yeah. So you have a bunch of ways. The book is up on Amazon at the, again it's called unplugged. If you just search unplugged in Galpin, you'll, you'll find it. I would actually strongly encourage you to buy the hardback. I, it doesn't change my income, so it's not like a money thing. I think actually make less on it than the Kendall. But because the fact that we put a tremendous amount of time into the photographs into the quality, it's on sale right now sending his 25% off on Amazon. But it's not like the normal book that you get. At the same price point, the paper quality is very high. The photo quality is very, very high. So I would encourage you to, if you really want to get the true experience of the book, get the hardback version.


It's, it's, it's, it's quite different than just a normal book reading. It's a lot of pictures and things like that. But you know, the book is up there. You can visit the website and, you know, honestly the outside of buying it, the biggest thing that you can do is leave us a review on Amazon. It's funny, but a huge, huge, huge portion of the success of any book is a hundred percent determined by getting Amazon reviews. So it's really sad, but unfortunately, if, if that doesn't happen, the message doesn't get out and it's not about me making money. It's really about if you think the message is good and it's helpful, and this is something that you think people need to hear. No one's gonna see it if we don't get those Amazon reviews. So that's why we're pushing hard.


So you can check out my podcast if you want the body of knowledge, iTunes, all that stuff you know, rate it, review it it was great body knowledge.com. And again, that was just short, just nine episodes. Storytelling really quite different. It's not interviews it's you know, we filmed 10 hours, 11 hours, 12 hours, and condense that to 40 minutes kind of thing to tell some pretty interesting stories. And then you know, my social media Dr. Like doctor Dr. Andy Galpin that's probably where most of my stuff is, but.


Very cool. I get all that linked up in the show notes. And once again, Andy, thank you so much for doing this today.


I appreciate it, man. Thank you.


You so much for listening guys. Once again, I highly appreciate the time, energy, attention, and support that you give each and every week, listening to these episodes. I hope you were able to walk away with something useful from this one or at least entertained by it. One request I have for you is to head over to the airborne mind.com and take a couple minutes. Just believe a review with your thoughts. You have no idea how much that would mean to me next, please head over to be airborne, mind.com, check out the three-day sample programs. You can use this stuff as accessory work to supplement your existing training. Of course, each individual is a little bit different. And so we have ones that are specific to pull-ups. If that's something you're working on one that's specific to handstand pushups, one that's specific to pistols, shoulder stability. So go see if that is relevant to you. Once again, that is airborne, mind.com. If you ever have any questions, don't hesitate to reach out. I love hearing from you guys. But thank you so much for joining me once again until next time.

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