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Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

I'm honored to share Episode 2 of the first season of Perform with Dr. Andy Galpin.
Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.
Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.
Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.
While we have Episode 2 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.
Show notes for this episode can be found at performpodcast.com.
Timestamps
00:00:00 Introduction from Dr. Andrew Huberman
00:01:06 Skeletal Muscle
00:04:06 Sponsors: Absolute Rest & Momentous
00:07:20 Quantity & Quality; Organ System; Health & Performance
00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types
00:15:46 What is Muscle?, Muscle Fibers, Tendon
00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age
00:24:03 Myonuclei & Adaptability
00:26:27 Muscle Fiber Types, Variable Muscle Functions
00:32:24 Fiber Type & Lifestyle Factors
00:34:54 Sponsors: David Protein & AG1
00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units
00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality
00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)
00:56:21 FFMI, Elite Athletes, Muscle Mass
01:00:59 Muscle Asymmetry; Too Much Muscle Possible?
01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles
01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule
01:15:27 Sponsors: Maui Nui & Renaissance Periodization
01:17:51 Investigate: Muscle Quality & 4 Movement Principles
01:23:34 Muscle Quality & 3 Performance Principles 
01:26:42 Interpret: Muscle Speed, Age
01:32:45 Muscle Power, Vertical Jump, Broad Jump
01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength
01:44:05 Increasing Strength, Improve Health & Longevity
01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule
01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
01:56:10 Conclusion from Dr. Andrew Huberman
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