Andy Galpin 3 sources tracked
Exercise scientist and professor of kinesiology specializing in skeletal muscle physiology, strength, and human performance for elite athletes.
About Andy Galpin →
Andy Galpin is an exercise scientist with a Ph.D. in Human Bioenergetics from Ball State University and an M.S. in Human Movement Sciences from the University of Memphis. He spent over a decade as a professor of kinesiology at California State University, Fullerton, where he co-directed the Center for Sport Performance and ran the Biochemistry & Molecular Exercise Physiology (BMEP) Lab, before becoming Executive Director of the Human Performance Center at Parker University in 2024. His research focuses on skeletal muscle adaptation, muscle fiber typing, strength, hypertrophy, and power. He co-authored the book "Unplugged," hosts the podcast "Perform with Dr. Andy Galpin," and works as a performance coach and consultant to professional athletes across MMA, boxing, MLB, NFL, and other sports.
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In a protocol Alternative
Ab wheel rollouts are a recommended anti-extension exercise that heavily activates rectus abdominis with minimal spinal compression.
PW▶ 1:15:40Certaintyexplicitrecommendation -
Endorsement Alternative
Galpin's company offers a wireless in-home clinical sleep lab device measuring at 150Hz, FDA-approved for diagnosing sleep disorders.
“wireless...measuring 150 times per second
TT▶ 38:50Dosagein-home, multi-nightCaveatsGalpin is co-founderCertaintyexplicitstrong endorsement -
For people whose sleep waking events occur on their back, wearing a fanny-pack-style pouch reversed onto the low back prevents supine sleep and can dramatically reduce nighttime waking.
“backpack costs like 22 bucks on Amazon
TT▶ 12:50Dosageworn during sleep until habit formedCaveatsUncomfortable for a few daysCertaintyexplicitstrong endorsement -
Organic (prompted) In a protocol
Ashwagandha is a cortisol-modulating adaptogen with reasonable evidence for sleep and supporting testosterone; quality and dosing standardization is hard.
“Decent data on...adaptogen
TT▶ 3:31:40CaveatsHard to standardize; check NSF/Informed Sport certification (e.g., Klean brand)Certaintyhedgedrecommendation -
Organic (prompted) In a protocol
At altitude, beetroot/arginine precursors are a low-risk option that may help via nasal dilation and red blood cell delivery.
“arginine or precursor Beetroot
TT▶ 3:37:50Certaintyspeculativeoffhand mention -
Use the Biering-Sorensen test (hold upper body parallel to ground off table edge) to assess back extensor endurance and low back pain risk.
“a Baring-Sorensen trunk extension test
PW▶ 34:10Dosagehold position; <178s = elevated LBP risk; >200s = lower LBP risk; cutoff ~4 minutesCertaintyexplicitrecommendation -
In a protocol
Cable crunches allow heavy concentric loading of the rectus abdominis without spinal compression, useful for both aesthetics and progression.
PW▶ 1:18:10Dosage6-12 heavy repsCertaintyexplicitrecommendation -
In a protocol
During light exercise, intentionally cap inhale/exhale to ~3 seconds each to retrain a lower breath rate.
“3 second inhale, 3 second exhale
TT▶ 53:00Dosage3s in / 3s outCertaintyexplicitrecommendation -
Include carbohydrates in the evening meal (e.g., ~40g) to support sleep quality and hormonal balance (lowers SHBG via insulin, supports free testosterone).
“carbohydrates at night are highly beneficial for sleep quality
TT▶ 3:25:50Dosage~40g carbohydrate at evening mealCaveatsAvoid huge meals right before bedCertaintyexplicitrecommendation -
Use the color of foods (varied fruits/vegetables) as a proxy to ensure micronutrient breadth; frozen produce is acceptable.
“we're still getting colors in your food
TT▶ 3:28:30Certaintyexplicitrecommendation -
For aesthetics, Galpin recommends roughly a 50/50 split between big compound movements and core isolation exercises; for performance ~75/25 toward compound; for back pain/feel ~75-80/20-25 toward isolation.
PW▶ 1:15:00Dosagesplit ratios depend on primary goalCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
Take creatine daily rather than intermittently for chronic effects; consider higher doses (10–20g) for brain health benefits.
“Just make it daily
TT▶ 3:29:10Dosage5g/day standard; 10–20g/day for brain health researchCertaintyexplicitrecommendation -
Sponsor read
Galpin recommends David protein bars (28g protein, 150 cal, 0g sugar) as a convenient way to hit daily protein targets.
“the best tasting bar I've ever had in my life by a mile
PW▶ 59:00Dosageeats one almost dailyCaveatssponsor readCertaintypersonal onlystrong endorsement -
In a protocol
Andy personally has a David protein bar before bed as his nightly pre-sleep protein.
“I absolutely smash a David bar before bed all the time
PW▶ 1:07:52DosageOne bar before bedCertaintypersonal onlypersonal use -
In a protocol
Dead bugs (optionally loaded with kettlebell, ankle weights, or bands) are recommended as anti-extension exercise that loads the core without spinal compression.
PW▶ 1:16:10Dosage6-12 reps with added load (e.g., 50-60lb kettlebell)Certaintyexplicitrecommendation -
Sponsor read
Smart mattress cover with cooling/heating and sleep tracking to help body temperature drop at night.
PW▶ 9:00Certaintyexplicitstrong endorsement -
Sponsor read
Galpin endorses the Eight Sleep Pod 5 mattress cover for cooling, heating, and sleep tracking; he's used it for over three years.
“I've personally been sleeping on an Eight Sleep mattress for more than three years
PW▶ 32:00Caveatssponsor readCertaintypersonal onlystrong endorsement -
Organic (prompted)
For rehydration plus recovery, an isotonic solution with sodium, electrolytes and ~5–9% glucose maximizes uptake; add fructose during acute exercise to use both gut transporters.
“5 to 9 is typically the sweet spot
TT▶ 1:58:00Dosage5–9% glucose concentration; add fructose for acute high-carb needsCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
For chronic low-back guarding, isolate glutes and hamstrings on machines (leg curl, banded glute work) to retrain firing without recruiting spinal erectors.
“leg extension on a leg extension machine leg curl
TT▶ 5:12:30Certaintyexplicitrecommendation -
In a protocol
Klean is the third-party-certified pure ashwagandha brand Galpin knows of.
“clean the kids K L E A N
TT▶ 3:32:40Certaintyexplicitrecommendation -
In a protocol
Galpin speculatively suggests lactate (gel or topical) may help at altitude as a brain/heart fuel and acid buffer; cites use in TBI research.
“a lactate supplement could be potentially beneficial
TT▶ 3:38:50Dosageoral or gel topicalCaveatsLimited research; speculativeCertaintyspeculativeoffhand mention -
Sponsor read
Galpin endorses LMNT electrolyte mix (1000mg sodium, 200mg potassium, 60mg magnesium, no sugar) for hydration, especially during heavy training/sweating.
“I use Element on nearly a daily basis
PW▶ 1:11:30Dosageper stick: 1000mg Na, 200mg K, 60mg MgCaveatssponsor readCertaintypersonal onlystrong endorsement -
Sponsor read
Electrolyte drink mix with 1000 mg sodium, 200 mg potassium, 60 mg magnesium, no sugar, for hydration.
PW▶ 7:36Dosage1000 mg Na, 200 mg K, 60 mg Mg per packetCertaintyexplicitstrong endorsement -
Sponsor read
Galpin promotes Momentous Fiber Plus Prebiotic, mixing a scoop in water nightly to cover gaps in daily fiber intake.
“I personally simply mix a scoop of their cinnamon flavor in some water every night
PW▶ 3:08Dosageone scoop in water nightlyCaveatssponsor readCertaintypersonal onlypersonal use -
Endorsement In a protocol
Galpin specifically uses Momentous's rhodiola because it is third-party tested.
“got Jeff from Momentous to make it
TT▶ 3:36:50CaveatsGalpin influenced its creationCertaintypersonal onlypersonal use -
Sponsor read
Third-party tested supplements; Andy recommends their omega-3, creatine, and whey protein as his big three.
PW▶ 37:36Certaintyexplicitstrong endorsement -
Alternative
Nasal-only breathing during moderate exercise effectively trains respiratory muscles by restricting airflow, mimicking altitude.
“nasal breathing alone...is a fantastic way
TT▶ 4:07:40Dosageclose mouth at low/moderate intensities onlyCaveatsDo NOT use at maximum heart rateCertaintyexplicitrecommendation -
Organic (prompted)
Respiratory muscle training device that restricts airflow on inhalation to strengthen intercostals and diaphragm; helpful for altitude prep.
“strength training your intercostals and your diaphragm
TT▶ 4:06:30Certaintyexplicitrecommendation -
In a protocol
Omega-3 fish oil is a standard recommendation alongside vitamin D for general supplementation.
“And fish oil
TT▶ 3:31:10Certaintyexplicitrecommendation -
Sponsor read
Omega-3 fish oil supports brain health as one of Andy's core supplements.
PW▶ 38:20Certaintyexplicitrecommendation -
In a protocol
When doing flexion-based ab work, curl up and down one vertebra at a time to reduce risk of aggravating low back pain.
“move one vertebrae at a time
PW▶ 1:08:10Dosagesegmented curl on the way up and downCaveatslimited published research, based on personal experienceCertaintypersonal onlyrecommendation -
In a protocol
Galpin recommends measuring respiratory rate overnight as a sensitive, low-cost indicator of stress and overall physiology; targets ~10–11 breaths/min, action above 13, problematic above 15.
“Respiratory rate is a phenomenal insight into everything that's happening in your body
TT▶ 38:00Dosagetarget 10–11 bpm; take action above 13; problematic >15CaveatsReference ranges of 12-20 are 'common' not optimalCertaintyexplicitstrong endorsement -
Pallof presses/holds are recommended as anti-rotation and anti-flexion exercises to train core stability.
PW▶ 1:00:40Certaintyexplicitrecommendation -
In a protocol
Use planks as the first step in core progression: an isometric hold to develop position control and fatigue resistance before progressing to loaded/dynamic work.
PW▶ 1:30:30Dosagehold 45-90 seconds depending on age/fitnessCaveatsdon't rely solely on planks for full core developmentCertaintyexplicitrecommendation -
In a protocol
After high-intensity training, lie down in dark and quiet for 2–7 minutes of breathwork to consciously downregulate; can use box breathing or extended exhale (4s in/8s out).
“two to seven minutes of just quiet dark
TT▶ 50:30Dosage2–7 minutes, dark/quiet, optional 4s inhale/8s exhaleCertaintyexplicitrecommendation -
In a protocol
~4-minute warmup: diaphragm breathing supine, glute bridges with chin tuck, single-leg bridge, split-stance lunges with rotation watching rib-to-ASIS distance, bird dog, low-level stiff-leg hops.
“a specific warmup that you do every day
TT▶ 5:09:30Dosage~4 minutes; few breaths per positionCaveatsMaintain intention or stopCertaintyexplicitstrong endorsement -
In a protocol
Galpin's 5-step core progression: (1) isometric control to fatigue, (2) anti-movement/eccentric to fatigue, (3) anti/eccentric with heavy load, (4) concentric to fatigue, (5) concentric with heavy load.
PW▶ 1:30:00Dosage5 sequential phases as describedCaveatspersonal opinion, not strictly research-derivedCertaintypersonal onlystrong endorsement -
Organic (prompted)
For Tim's frame and recovery needs, target at least 150–200g protein per day, distributed across the day including 40–50g at breakfast.
“minimum of, I don't know, 200 grams of protein a day
TT▶ 3:20:00Dosage≥150–200 g/day; 40–50g per feedingCertaintyexplicitstrong endorsement -
In a protocol
For people with elevated respiratory rate / sympathetic dominance, do walks and low-intensity sessions without headphones/podcasts to learn to read and regulate physiology.
“no longer get headphones when we exercise
TT▶ 49:00Certaintyexplicitrecommendation -
Reverse hyperextensions are listed as an extension-based core exercise option.
PW▶ 1:01:30Certaintyexplicitoffhand mention -
Organic (prompted) In a protocol
Galpin has used rhodiola for over a decade as a cortisol modulator with anecdotal benefits for testosterone and growing evidence for muscular endurance.
“a lot of benefit of elevating testosterone with rhodiola
TT▶ 3:36:00CaveatsMixed study resultsCertaintyhedgedpersonal use -
Alternative
Russian twists are listed as a more advanced rotational core exercise.
PW▶ 1:05:20Certaintyexplicitoffhand mention -
Galpin recommends the Sahrmann 5 progression as a pass/fail core stability assessment; failing at level 3 or below is highly problematic.
“the SARMA 5
PW▶ 37:20Dosagepass/fail at each level; aim for level 5Certaintyexplicitrecommendation -
Heavy sweaters and altitude athletes should generously salt food and/or use electrolyte packs to replace sweat sodium losses.
“adequately salting your food
TT▶ 3:28:50Dosagesalt to taste; supplement if sweating multiple pounds/dayCertaintyexplicitrecommendation -
Side planks (including variations with rows or suspended on TRX) are recommended for lateral core training.
PW▶ 1:01:40Certaintyexplicitrecommendation -
Organic (prompted) In a protocol
For people with low-back compression sensitivity, replace bilateral squats/deadlifts with single-leg movements: leg press, step-ups, rear-foot-elevated split squats, sled push.
“split stance tend to be better
TT▶ 4:50:40Certaintyexplicitrecommendation -
Endorsement In a protocol
Galpin recommends Emily Hightower's Skill of Stress course on reading and regulating physiological stress states.
“Skill of Stress. It is fantastic
TT▶ 49:20Certaintyexplicitstrong endorsement -
Heavy sled pushes are recommended for safely loading the core with high force demand for performance-oriented core training.
PW▶ 57:40Dosagehundreds of pounds safely loadableCertaintyexplicitrecommendation -
Before periods of intensified training or sleep restriction (e.g., training camps, travel), increase sleep duration to up to 10 hours/night to build a buffer; data shows 45 min–2 hrs extra sleep improves athletic performance.
“we need to bank ahead of time...10 hours
TT▶ 59:00Dosageadd 45 min to 2 hrs nightly; target up to 10 hrsCertaintyexplicitstrong endorsement -
In a protocol
Sodium bicarbonate (baking soda) as an alkaline buffer can support performance at altitude; topical lotion form (PR Lotion) avoids GI distress.
“PR lotion. This is what they make
TT▶ 3:41:30Dosageoral or topical lotionCaveatsOral can cause GI/intestinal issues at high dosesCertaintyhedgedrecommendation -
Galpin's favorite rotation exercise: wide stance, cable at mid-rib height, rotate upper body to pull rope across body while feet stay forward.
“My favorite rotation exercise currently
PW▶ 1:05:00Dosagerotate concentrically, slow eccentric backCaveatsno specific research behind this exerciseCertaintypersonal onlypersonal use -
Stir-the-pot on a stability ball (forearms on ball, circling) trains the transverse abdominis through anti-movement under dynamic conditions.
PW▶ 1:07:40Certaintyexplicitrecommendation -
In a protocol
Heavy single-side suitcase carries are recommended as an anti-lateral-flexion and anti-rotation exercise that allows very heavy loading of the core safely.
PW▶ 1:17:50Dosage6-12 reps walking with heavy unilateral loadCertaintyexplicitrecommendation -
Test individual sweat rate and composition (Gatorade patch ~$12 up to Nix ~$150) to personalize electrolyte and fluid replacement.
“why don't we test how much you're actually sweating
TT▶ 1:36:00Certaintyexplicitrecommendation -
In a protocol
In-season strength maintenance: 3–5 days/week, 3–5 exercises, 3–5 sets of 3–5 reps with 3–5 minutes rest, at ~85% 1RM but never to failure.
“three to five days per week...three to five reps
TT▶ 5:00:30Dosage3–5 x 3–5 x 3–5 at ~85% 1RMCaveatsDon't drift to medium intensityCertaintyexplicitstrong endorsement -
For ab hypertrophy, train sets to 1-2 reps in reserve (close to failure) with 10-20 working sets per muscle per week.
“one to two reps in reserve
PW▶ 1:11:30Dosage10-20 working sets/week, 1-2 RIRCertaintyexplicitrecommendation -
In a protocol
Pair collagen with vitamin C as a co-factor to support absorption/utilization.
“we didn't even mix it with vitamin C which is probably... the recommended way
PW▶ 1:23:10Dosage~50 mg vitamin C with collagen, taken pre-exerciseCertaintyhedgedrecommendation -
Organic (prompted)
Galpin generally avoids caffeine; even small amounts tend to harm sleep architecture; use judiciously for performance with awareness of sleep cost.
“caffeine is problematic for sleep
TT▶ 1:13:20Dosageprefers half-caff espressoCaveatsIndividual variation; high physical activity may mitigateCertaintyhedgedmild caution -
Galpin cautions against the common practice of training abs every day for aesthetic/strength goals; 2-4x per week is sufficient for hypertrophy.
“you probably don't want to train these muscles every single day
PW▶ 1:09:10Dosage2-4 sessions per muscle per weekCaveatsdaily training is OK if goal is feel/movement correctionCertaintyexplicitmild caution -
Galpin cautions against relying solely on endless high-rep crunches/planks; progressive load is essential for ab development.
“fatigue and burning are not the same as force production
PW▶ 55:20Certaintyexplicitmild caution -
Don't reflexively guzzle water — over-hydration causes headaches, brain fog, nocturia, and can induce dangerous hyponatremia. Reduce water if peeing more than once nightly.
“hyperhydration...You can die
TT▶ 1:27:40Dosageroughly half body weight in ounces/day; taper evening fluidsCertaintyexplicitstrong warning -
Galpin is skeptical of standard polysomnography for performance sleep assessment, calling it borderline useless due to subjective scoring and 30-second epochs.
“absolute disaster and borderline useless
TT▶ 56:30CaveatsUseful only for clinical disorder diagnosisCertaintyexplicitstrong warning -
Don't fixate on the daily sleep score; it can cause orthosomnia (tracker-induced insomnia) and anticipatory wake patterns.
“Do not pay attention to that
TT▶ 1:05:40Certaintyexplicitmild caution -
Galpin notes cross-country skiing imposes extreme cardiovascular demand and 95% glycogen depletion in deltoid muscles — illustrating upper body fueling for ski sports.
TT▶ 3:54:40Certaintyexplicitoffhand mention -
Crunches can effectively train the rectus abdominis if done with proper technique (one vertebra at a time), but may aggravate low back pain in susceptible people.
PW▶ 29:10Dosagecurl up and down one vertebra at a time; can be weightedCaveatsmay aggravate low back pain; avoid if doing high-rep loaded lumbar flexion repeatedlyCertaintyhedgedrecommendation -
Alternative
For lab-grade rotational power testing, Galpin mentions the Proteus machine which measures power, velocity, and force in rotational movements.
“a Proteus machine
PW▶ 38:20CaveatsGalpin discloses past involvement with the company; hard to findCertaintyhedgedoffhand mention -
Alternative
For measuring individual core muscle size and fat infiltration, Galpin mentions Springbok MRI technology via his Optima Muscle program.
“a Springbok MRI technology
PW▶ 39:40Dosagepre/post scans, e.g. 6 months apartCaveatsGalpin discloses financial conflict of interestCertaintypersonal onlyoffhand mention -
Use a snug (not maximally cinched) belt for tactile feedback during learning; use a tight belt for heavy lifts ≥85% 1RM; train without a belt at lighter loads to build genuine core strength.
PW▶ 1:39:40Dosagesnug for feedback when learning; tight for ≥85% lifts; remove below 85-90% to develop coreCaveatsCinching maximally tight can reduce core muscle activationCertaintyexplicitrecommendation