How to Improve Your VO2 Max & Build Endurance | Perform with Dr. Andy Galpin

[@shreyam1008]

I repeat again. Best science educator on any platform. Really glad you decided to step into podcast. I feel your podcast of more as a lecture series for me. Gonna tell i take weekly lectures from a Dr named Andy Galpin.

[@artemkarnaukh]

Top fucking content, no hype, no bullshit, based on actual science, very well conveyed to the listener. This channel should be 10 million subscribers not 124k,

[@drandygalpin]

With incredible friends like you, we'll get there!

[@qtlinh]

Have to disagree. Too much beating around the bush, get to the point why don't ya.

[@hecsalgado3459]

I agree, and it will probably me 10M in a few years :-)

[@CP-jv4xt]

Absolutely agree!🙌🏼

[@jackwhit2]

Thanks

[@masterchief2622]

Let's go! You starting a podcast and talking about science based fitness and performance is a dream come true for me!

[@ClaireLouiseHay]

me too

[@drandygalpin]

Me tooooooooooooooooo

[@kenzierenea]

I can’t seem to find the program in the show notes- I only see access to the 8 week program site

[@adamnelson1015]

PLEASE continue to breakdown example programs like this. IMO this is the best way to learn. Please continue explaining concepts by showing us how they play out in real world examples/programs. Not enough educators/coaches explain concepts with real world examples. More of this please!

[@urichjr]

First heard you on Dr Huberman's podcast. Then Cam's. Your ability to put complex info into a simple explanation is 2nd to none. Love your podcast! Thank you from Onalaska, WA! Life changing stuff! You're going to help so many people!

[@seankiley8731]

Im blown away with this program..I've been listening to many podcasts, some have included Andy, as a complete novice in my forties I now can understand a routine for myself

[@robertportersr7825]

Awesome- thank you for your valuable added factual information…at 71 and I’m seeking all possibilities to enhance my personal body - mind capabilities!

[@drandygalpin]

Wonderful!

[@islamzogheib]

I never comment on youtube videos, but I seriously need to show my appreciation for your incredible content and help spread it further. Thank you for always being a great educator and a constant source of quality information Dr Galpin! I have a question though: Why is the Metamorphosis program document provided in the description just the detailed plan for weeks 1-4 and missing weeks 4-8 entirely?

[@carissah.6219]

I’m trying to figure that out too…

[@sajadmoradi9459]

Thanks, Andy! Great content as always.

[@StephenMarkTurner]

I remember giggling at the term "Fartlek" when introduced to it in grade 9 around 1971. We were taught that it meant "speed-play". Thanks for the great info.

[@GreenLit3]

I Haven't had any affirmations lately from Dr.Andy or an of the other few I follow . So that made my whole day Thank You for your time and Ability to teach people like me, :-)

[@DanielF-sw2px]

Thanks for the great content! Another little thing people should keep in mind when optimizing endurance performance and VO2 max is, that you have to be in an optimal state of hydration (physiologically: if preload drops, your cardiac output and subsequently your oxygen transport capacity will deteriorate). Same goes for making sure, that you are not anemic (especially of interest in premenopausal women). Again, thanx for your very informative podcast!

[@temirlanzhussupov8188]

Nice, loved your episodes on Hubermanlab podcast. Glad you started your own podcast and wish you luck!

[@drandygalpin]

Much love!

[@fahada1921]

What a time to be alive. Truly thankful for you and your work Dr Galpin.

[@craigmessenger1513]

So grateful this info is articulated so well, and FREE?!! Insane and incredibly educational and helpful 👍🏼👍🏼

[@nicolehubert7308]

Such a generous use of you guys time to share these insights for free. It is deeply appreciated! ❤

[@drandygalpin]

Your support is deeply appreciated by me!

[@fyretyger844]

Great content, clearly explained. I've been following this guy for a while because he's so knowledgeable and no BS. Glad to see you setting up your own podcast Andy. I almost never comment, so consider this as high praise;)

[@lasvegas1234]

Hei! You changed my Life with your series with Huberman! When I saw that series I had been a year and a half trying to fix my back problems. That series was the one thing that made the impact that saved me. Fysiotherapy back camps hundreds if not thousend off dollars on spesialist couldnt do what you teached me. Been waiting for this series sins you anounced it😊 From te botom off my heart. Thank you❤

[@SaraRada-u5n]

Thank you for your existence!

[@albertoomar819]

You changed my life Dr Andy 💪 ❤️

[@Justo777]

Hi Andy, this is awesome as I have been struggling to improve my VO2Max even though my strength and muscle are growing. Your show notes stopped at Week 4. Would you update that to include all 8 weeks?

[@sallyadly9826]

Best educator out there...I'm studying for cscs and I'm not sure what I would've done if I didn't find dr Galpin's channel...thank you

[@karldouglas9839]

So glad to see Andy with a podcast. Natural communicator with top notch experience and information. World is a better place with this podcast. Best of luck Andy!

[@mdlane1]

Excellent content, great information, science- and fact-based. Thanks!

[@drandygalpin]

Glad it was helpful!

[@jamescarroll5979]

Thanks for your content Andy! In reference to the warmup / conditioning prior to the aerobic session, I have found that 10min of rebounding on a small trampoline to be of high value for ankle strengthening, and lymphatic system to prime the entire cardiovascular system and capillaries etc. Fartlek is “speed play”. Thanks Andy!

[@LanceArmsWeak]

Your content is excellent. Making the world a better place.

[@Ford363Stroker]

Great content!

[@robwilson3634]

Nice work here my friend.

[@tanyawalker1673]

I feel like all my Christmas's have come. So excited that you have started this podcast. Thank you so much for making this information so accessible. Your delivery is so clear and precise and I trust the info. I take notes, watch and re-watch and take action.

[@toddstuder7388]

I've watched to all of your podcasts on KZbin, many of them several times. I also purchased your course on BioMoecular Athlete, which is beyond fantastic. Best of luck with the podcast - you are the single best presenter on KZbin for science based health and fitness, and no matter how much content you post here, many of us will still be eager for more.

[@mairavp]

Challenge Accepted!!! 😊😊😊 Thank You, Prof. Galpin!

[@simontwiss5757]

You said a few times the full program for Metamorphosis is in the show notes. But I can only see weeks 1-4, is that right? Love this podcast. 💪🏼💨

[@maxinereed7667]

I found that too. I also don't really know what some of the exercises are 😂. Is there any direction for these?

[@federicod4035]

Same

[@Grazedx]

I think its because its a paid program from Joel's site. Probably didnt want the full program out.

[@ppalom2245]

Like most podcasts, it's just a teaser for you to buy one of the sponsored products. That said - it's a pretty reasonable price for the full program, which looks like it shows. you how to do each exercise. I'm still not buying it.

[@mischievouscat296]

@@ppalom224597 dollars currently.... hmmm. I'd maybe pay 25 personally, because like with any program there is high chance I wouldn't even follow through

[@DiBundschuh]

Thanks for the information. I absolutely appreciate and try to include it in my training. I had a problem with downloading the 50 days program from your website.

[@CosmicSpin10]

Just found you had a podcast. Thank God you started this...

[@drandygalpin]

Thankful to have you on the team!

[@matheusfrota95]

Thanks for everything Andy !!!

[@bethanyd2506]

Hey, I'm interested in this 8 week VO2 max program - did I mishear you, I thought I heard you say you could download it for free, I'm seeing it for $97. Thanks for any clarification on this. Great podcast!

[@LTSlothrope]

It’s on the podcast website. I’ve tried to link it here a few times but i think KZbin is deleting them. Anyways, the first 4 weeks of the 8 week metamorphosis program are linked there.

[@MikeL1970z]

@@LTSlothrope So what about the second eight weeks?

[@karldouglas9839]

Yes would love to get the second half on pdf if possible, however it's largely covered in the podcast. Will be re listening tonight with a notepad and building the program for my wife and I to start next week.

[@4plum]

Easiest way is to cheat and lose some weight (fat) :-)

[@carissah.6219]

@@karldouglas9839smart, I felt a little annoyed he said the whole program was free and yet it was just to get me to spend $100

[@ByanGwok]

Thanks for your content. It will help me train smarter in the future!

[@roshanstha4113]

Thank you for this great episode. Only 4weeks of program is available instate of 8weeks.

[@kedar522]

The best content out there and hard to believe that its for free. Love and respect from India, Dr Galpin🙏

[@Spyrosskss]

Here we go again!!!💪 coffee and let's go! Once again 🙏 thank you Andy!!!!

[@drandygalpin]

Get someeeeeee

[@jeffersonamoridarocha1061]

Amazing as always. Thanks for your interest in science.

[@zoeazarcon4858]

Review and discussion of a specific program really helped me understand the general concepts more so that I can modify or create a program suited better for my needs. Good pod!

[@drandygalpin]

Yes!

[@Hvuntokrul]

Thank you Dr.Galpin🙏

[@ПареньизПонедельника]

Amazing content, is there a possibility to make an episode for jiu jitsu specific strength and conditioning for hobbyist?

[@Snoop_Dugg]

This is really high quality, I wish there was some visuals or a chart to explain the basics or a reference to what you're explaining

[@jvm-tv]

I really enjoyed all the graphs and exercise demonstrations.

[@bayonictx8305]

I went from no running to marathon in a year… my vo2 max is 43 not changing any time soon

[@mirceapurcaru8150]

This is a great podcast. I’ve listened to the Huberman podcasts with you and this one and it’s a great pleasure to find such useful informations. I am a swimming coach and I would be very happy to show us in a new episode how to develop speed, power and strength in swimming. Thank you!

[@williamchase5698]

Awesome. First introduced to Dr. Galpin on Peter Attia drive podcast

[@kshitijnaveedkaul8630]

Starting the Metamorphosis training plan. Just finished Week 1 day 1, ran with nasal breathing only, tracked my HR with WHOOP and was steady at 145 BPM, is that okay I heard Dr. Galpin say that it should be near 120. Looking forward to sharing notes here as the training goes on!

[@ssjgold]

how's the training been going?

[@kshitijnaveedkaul8630]

@@ssjgold Really good. Feeling much more energetic throughout the day. Resting HR is Lower by 2 BPM and HRV is up. Recovery in between sessions is good. Every session I have increased the time running by 2 mins. Started out at 20 mins currently at 34 mins. Feel free to ask any more questions!

[@Nidarru]

Can you share weeks 4-12?

[@kshitijnaveedkaul8630]

⁠@@Nidarru I did the program for 8 weeks. And repeated the 4 weeks twice. But increased the duration of of the runs by two minutes every session.

[@Nidarru]

@ and how was results? Would you recommend to try same approach?

[@giuseppesimone177]

Thank you so much for all the high quality information you shared with the world! As a basketball player I have always struggled to build up endurance. This will help me a lot.

[@drandygalpin]

Keep us posted, we want to hear about your progress!

[@breathe.move.perform.health]

I would ❤ more content - concept training! Like this. Very thorough (I missed the explanation of Phase 2 - Day 4 on what Shorter Higher Intensity Fartleks..from your perspective. You went into the Day 5 & 6 that I followed. Thanks Andy!

[@drandygalpin]

You got it!

[@SteveMunguia]

Nice, the topics I've been waiting for 💯, thank you Dr. Galpin!

[@killarsharma8123]

this man is gem love from India Dr Andy ,I was not able to lift 40 kg now I lift 70 kg overhead

[@MisterHui]

Top quality content. Thanks.

[@denisea.9033]

Yes! Been waiting for this one! Thank you, from Okinawa 🌺

[@drandygalpin]

Amazing city. Loved it!

[@DidGTakeOutTheTras]

😅I'm recovering, but this workout needs to hit the streets and the mainstream. Love the weekly increases and excited to roll out this routine with this next wave in workout and physical therapy. Thank you! Shoot Yowana an email and get him in for an interview, or any hobbyist whose KZbin is buzzing

[@L7weenie562]

I would love if some visuals examples could accompany the exercise recommendations.

[@djshott8721]

Absolutely stellar episode. Thanks for this content!

[@HobieJ]

Listened to each one so far. Permanently at the top of my queue. Enjoyed the sample training plans. IM please.

[@kevbcn]

this is what we need, practical examples! theory only is good but not enough

[@drandygalpin]

That's what we were thinking, glad we hit the mark for you!

[@kevbcn]

As a recommendation I would display it written next to you like a presentation (Renaissance Periodization style)

[@dancorolevschi5244]

coo thank you very much

[@lukasu.9153]

Wonderful that Dr. Galpin decide to create sport-science content! But one question: everyone's talking about running, cycling, rucking, swimming etc. to get your cardio. But what if I'm into a sport like tennis or soccer. Will just practicing these (with bit of attention to intensity) also strengthen my heart, building mitochondria etc. as good as an repetitive exercise like running?? If you hear to guys like Peter Attia you always have to hit the bike or stuff like that whick personally fir me is pretty boring and costs my additional time. would appreciate bitt more context to my question😊

[@rick-yo]

Visuals like color coded schedules would be helpful to see as you explain. It’s difficult to keep track of too much information! Great content!

[@GP_Frog]

This episode was so good and very easy to digest 😅,thank you for your help ❤

[@MjahedTV]

what´s your opinion on Dr. Yessis` approach on training?

[@jacklauren9359]

It’s for tendon health. High reps low weight instead of low reps high weight. Try the latter and you go snap tendon city

[@drandygalpin]

He's great! Spend many years walking the same halls as me at CSUF.

[@safdardahriwal7503]

One of the best prof of my life thanks sir love you

[@miguelpuente8292]

only weeks 1-4 in the notes?

[@DarthDrengr]

Thank you for including a program specific to a larger runner.

[@Danyasa]

Thanks for the great content. I have a question - what is the recommendation for those of us that have very active occupations, where we are effectively working out every day already? How could we integrate the VO2 training program? Correct me if I'm wrong, but it seems the program is designed to be done by itself, without other workouts, which isn't possible for me.

[@francisbertolini2538]

Great! Lots of homework to do here.

[@AboodCohen]

This is amazing, thank you Dr Andy!!

[@capeflatterytrail]

Would unilateral strength exercises be even better, especially for someone who is running?

[@jakubchrobry3701]

Is there any value to doing a Cooper's 12-minute test once per week as part of training to increase VO2 max?

[@nikhilbhat402]

Welcome Back, Dr Galpin. Can you Do a podcast on Body types and training protocols for different body types, i am an ectomorph and I adapt to growth slowly, but if I skip workout i lose muscle/size faster than I gain, not significant difference in stamina or endurance. there is not much content on this

[@markispink]

Love it a lot!

[@alibohm9333]

I'd like to hear what you think of Dr Sim's work on avoiding moderate intensity if you are perimenopausal, and focusing on high intensity and lower intensity. Indeed, regardless of menopause are there sex differences in how women's cardio training should be done?

[@Ssjgnolan]

Anything you do I am interested In. Doctor.In your opinion is it a waste of time to only the three types of endurance training once a week? Ie , 1 anaerobic 1 aerobic and one long distance ? I have been trying to work on my endurance in general , after watching the vo2 max video and listening to you talk for awhile about it on other podcasts, I am trying it. Thank you for all you do for us for free!

[@jean-pierretornai4546]

I am 82, go to the gym almost daily and use strength training machines. Could you please take a moment to advise me and my old friends on how to exercise efficiently but safely ( cardio and strength training )? It's extremely difficult to find advice for people 80 and older. I thank you in advance.

[@fabelo4]

Get the book "The Barbell Prescription: Strength Training for Life after 40" by Jonathon M. Sullivan/Andy Baker

[@matthewhall6121]

Just to make 100% I understand - for the 50-day marathon program, the days where lifting and running are combined. This is done right after each other to be the most effective? One shouldn't say do the lift in the morning and the running in the evening? Thanks appreciate all the info and guidance.

[@VizzyTargaryen]

Hey Dr. Galpin, would love if you could talk about 1. Type 1 diabetes related to performance.. I just became a type 1 a few years ago after a lifetime of being a competitive ice hockey goalie. Finding it quite difficult to manage with my gym performance and conditioning, ect.. 2. Muscle memory, and “cardio memory” if that even exists.. what someone would do if they were a former athlete who wanted to make a comeback for example like myself. Thx and love the podcast so far.

[@tomasvalenziano9752]

Underrated GOAT.

[@drandygalpin]

Awwwww, thanks!!

[@kman777FW]

This is gold! thank you

[@carissah.6219]

Does anyone know where I find weeks 5-8 for metamorphosis? I looked at the show website and it has weeks 1-4. I really wanted to try the whole program.

[@almuslax]

Hi Andy, I'm really sold to pick Faster 50 as my program for my marathon next 3 months. Just need 2 additional infos: - at what level of perceived speed recovery run should be done? - at what level should then the race should be done?

[@ricewinja]

30 year old active male here. EF rate of 12% in 2020 and told I needed a transplant. Few miracles later I am back to a “normal” baseline and actively training (BJJ, strength training, calisthenics) Is my vo2 max forever stunted due to the trauma my heart went through? Additionally I take a small dosage of a cardioselective beta blocker (metoprolol) which limits my HR from reaching those zone 3-4 levels. Outside of eventually getting off the beta blocker.. what can I actively do to make up for the damage done in 2020? Thank you in advance for reading Dr. Galpin!!

[@lajuana2753]

Thank you for such a great episode! Question maybe I didn't catch it on the video. How do we implement this protocol with a strength routine. I started few weeks ago 3-4 days a week and want to improve my VO2 max. Should I do like 4 weeks of strength and 4 weeks of conditioning? Should I mix them up? T

[@shafinnufus1388]

Hey I was just wondering would a program like this would be okay on top of the hypertrophy program recommended in the future episode “build muscle, size, strength and power with science based programs” for example if I did hypertrophy session in the morning and Jamesson’s vo2 max session in the afternoon or evening? Or would that not impede my recovery resulting in less adaptations for both? I believe he answered this question before maybe even on Andrew Huberman’s podcast

[@paddy3622]

this should be mandatory viewing by not just common folks but physicians. how many of us have ever talked to a physician or medical professional about anything regarding these topics? time is the tyrant in medicine now. they want you in and out withing 10 to15 minutes. these videos are a godsend. why can't there be a station like this on cable news? Advertisers?💲💲💲💲💲💲😉😉

[@drandygalpin]

I'm sure quite a few physicians will listen, they have a very hard job, and I hope this helps!

For half marathon, should we follow the same program and just cut the kilometers for long and other runs?

[@mairavp]

What is middle blue and the other terms and acronyms?

[@texasjmd]

I currently following a CrossFit program that has strength and metabolic conditioning with one day a week of endurance running. How would I layer this 8 week metamorphosis program on top of that ?

[@Unknown-gx5tx]

I am just curious, aren't the heart zones for the 4 weeks too low? 60 to 65% of Max HR is like 114-125, when i walk I fast walk i get around 109 HR. Usually my easy zone was around 135-149, based on my estimated LTHR done by Garmin. Middle blue I think would be a pace of 9-9:30 min/km for me, which seems super slow as I usually run a 5k at around 5-6 min/km without going all out. Any thoughts about this?

[@mikaelbirger]

What are your thoughts on the Nordic 4x4? Doing that 1 a week In addition to KB workouts 4x a week?

[@shalomagape5457]

Is this protocol better than the Norwegian 4x4?

[@MB-ry8kk]

Hey Dr Galpin, quick question, if I'm cycling in zone 2 and encounter a hill. My heart rate goes up to 160, is it beneficial to coast back down and tackle rhe hill 5 or 6 times in the middle of my ride for hiit benefits? Love that you've got your own podcast btw.

[@evantansays]

thumbnail looks great! for a sec i thought it was a hubermanlab video hahah

[@SteakandChains]

Do you think Zone 2 adaptation of increasing mitochondrial density is to help burn more fat since low intensity work generally burns more fat?

[@drandygalpin]

Z2 is great, but not the only method.

[@SteakandChains]

@@drandygalpin also watching your Gabrielle Lyon interview. Thank you for taking the time to respond. What do you think about the mitochondrial adaptation we get from zone 2 possibly being a benefit to burn more fats?