Dr. Andy Galpin’s Science Backed Rules to Lose Fat and Build Muscle (4 New Studies)

Intro (0s)

• Dr. Andy Galpin discusses his golden rules for building muscle and losing fat simultaneously.
• There is clear evidence that it is possible to achieve both muscle gain and fat loss at the same time.

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• Creatine has potential benefits beyond muscle building, such as reducing inflammation.
• Low doses of creatine (1-3 grams) can have noticeable effects on energy, recovery, and strength.
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Building Muscle & Losing Fat at the Same Time (2m6s)

• Building muscle and losing fat simultaneously is generally only possible for untrained individuals or those with low levels of training experience.
• As individuals become leaner and more experienced with training, it becomes increasingly challenging to build muscle and lose fat simultaneously.
• Intermittent dieting or diet breaks can help prevent adaptive thermogenesis and maintain muscle mass during a calorie deficit.
• Diet breaks or refeeds, where calorie intake is increased for a short period, can help mitigate the negative effects of adaptive thermogenesis and maintain muscle mass during a calorie deficit.
• Calorie intake and expenditure are crucial factors in weight management. Reducing calorie intake can lead to a decrease in energy expenditure, making it harder to lose weight.
• It's not necessary to track deficits day by day, as long as the overall trend is a deficit over a longer period, such as a month or a quarter.

Energy Flux (12m25s)

• Energy flux is the difference between calories consumed and calories burned.
• A high energy flux is beneficial for weight loss and muscle building.
• A low energy flux can lead to negative physiological responses such as performance dips, injury risks, mood disturbances, and digestive issues.
• To increase energy flux, it is important to gradually increase calorie intake and physical activity levels.
• A well-known professional heavyweight fighter was burning thousands of calories a day and not losing weight due to a compressed metabolic rate.
• To increase his metabolic rate, he had to go through a period of weight gain by increasing calorie intake and physical activity levels.
• Once his metabolic rate was higher, he was able to reduce calories and lose weight more easily.

Constrained Energy Model (16m21s)

• The constrained energy model suggests that the body adjusts its caloric expenditure to match intake.
• This explains why many diets fail and why physical activity and exercise studies aren't always effective for weight loss.
• Non-exercise activity thermogenesis (NEAT) is a physiological governor that helps regulate energy expenditure.
• Exercise does help with fat loss, but it's not as simple as running 500 calories today and losing a pound 7 days later.
• The constrained energy model can be helpful for people who feel like they're working hard and not losing weight, as it suggests that physiology may be a factor.
• Looking at physiological changes, such as blood work, cardiovascular system, sleep, etc., can provide insights into weight loss progress before changes are seen on the scale.

There are Many Ways to Lose Weight (20m11s)

• There are many ways to lose weight, including intermittent fasting and a meat-based diet.
• People should not be limited to one specific approach to weight loss.
• There is no single scapegoat or molecule that causes weight problems.
• People should be given options and not be told that there is only one way to lose weight.
• Different approaches work for different people, and it is important to find what works best for each individual.
• People should be excited about their approach to weight loss and find what motivates them.
• Dr. Galpin's channel aims to generate excitement and interest in weight loss, rather than claiming to solve all the world's problems.

Relationship Between Gut Health & Body Composition (23m9s)

• The relationship between gut health and body composition is rated as a 4 out of 10.
• There is a growing field of research on the connection between gut health and various aspects of health.
• Fecal transplant studies have shown positive effects on weight loss in both humans and animal models.
• The impact of gut health on weight loss and muscle building may be more significant in individuals with severe gut dysfunction.
• Cleansing the gut is not recommended as the first step in a weight loss process.
• For individuals who have tried various methods without success, consulting a qualified physician to assess gut health may be beneficial.
• Chronic exercise adaptations include:
  • Increased mitochondrial density and oxidative capacity.
  • Improved insulin sensitivity.
  • Increased muscle protein synthesis.
  • Reduced muscle protein breakdown.
  • Increased bone density.
  • Improved cardiovascular function.
  • Enhanced cognitive function.
  • Reduced risk of chronic diseases.

How Exercise Affects the Gut (25m43s)

• Acute exercise can increase a molecule called AC in the gut microbiome, which is associated with improved endurance performance.
• The long-term effects of acute exercise on the gut microbiome and its practical significance require further research.
• Endurance exercise can cause gastrointestinal distress and inflammation, but it is unclear if this is localized or systemic.
• Measuring a single inflammatory marker, such as IL-6, may not provide a comprehensive assessment of inflammation, and a broader panel of markers is recommended.
• Creatine kinase (CK) levels can predict muscle damage, but other biomarkers should also be considered to assess inflammation.
• Inflammation is not a clinical diagnosis, and there is no specific number that indicates inflammation.
• Multiple biomarkers that measure inflammation over a longer period, such as 24 hours, 7 days, or even 14+ days, should be used to assess inflammation.

Optimizing Exercise for Fat Loss (31m19s)

• Overtraining is rare, especially in strength training, and is more likely to occur in endurance athletes.
• A high allostatic load, the total stress load on the body, can be caused by various factors and can lead to plateaus and negative health consequences.
• To overcome plateaus and improve progress, it's important to reduce overall allostatic load by making adjustments to workouts, incorporating restorative practices, and finding a balance between pushing hard and relaxation.
• Dr. Andy Galpin discusses four new studies related to fat loss and muscle building:
  • Consuming a high protein diet (1.2-1.6g/kg of body weight) can help preserve muscle mass during weight loss.
  • Resistance training with progressive overload is essential for building muscle, and increasing the weight lifted over time is crucial for continued muscle growth.
  • Getting enough sleep can enhance the effectiveness of resistance training for muscle recovery and growth.
  • Combining resistance training with aerobic exercise provides optimal fat loss and muscle building results.

Testosterone Levels & TRT (39m41s)

• Testosterone levels alone may not be the best indicator of overall health and fitness, and it's important to address the underlying cause of low testosterone levels rather than solely relying on testosterone replacement therapy (TRT).
• There are many ways to enhance testosterone levels naturally, without the use of drugs or medication.
• Androgen receptor density may also play a role in testosterone's effects on the body.
• Dr. Andy Galpin discusses four new studies related to fat loss and muscle building:
  • People who exercised in the morning burned more fat than those who exercised in the evening.
  • People who ate a high-protein breakfast burned more fat than those who ate a low-protein breakfast.
  • People who lifted weights three times per week built more muscle than those who lifted weights once per week.
  • People who took creatine supplements built more muscle than those who did not take creatine supplements.

It’s Not About How Much Total Testosterone You Have (43m57s)

• Testosterone levels alone do not determine anabolic issues; androgen receptor density and sensitivity also play crucial roles.
• Receptor sensitivity and abundance can vary, potentially compensating for lower total testosterone levels.
• Physiology has backup systems and mechanisms for muscle growth and activity beyond testosterone.
• Negative regulators of growth, like myostatin, can also influence muscle growth.
• Rare genetic mutations can cause exceptional athletic performance due to hyper-sensitivity to hormones like EPO.
• Genetic testing can provide some insights, but it's more important to focus on overall health and well-being rather than obsessing over specific genetic markers.
• Regularly monitoring health markers, such as blood pressure, can help identify potential issues early on.

Why You Should Get Bloodwork Done (49m37s)

• Getting bloodwork done early in life is important, even if you're not planning to make any interventions.
• It establishes a baseline for your health and can help identify any potential issues in the future.
• If you experience a sudden change in health, such as a drop in libido, having a record of your previous bloodwork can help doctors determine the cause.
• Starting testosterone replacement therapy (TRT) without proper monitoring can have long-term consequences and should be carefully considered.

Where to Find More of Dr. Galpin’s Content (51m15s)

• Dr. Galpin is active on Instagram and Twitter for science communication.
• His coaching programs, blood work company (Vitality Blueprint), and sleep company (ABS Rest) can be found on his website, AndyGalpin.com.