The workout that builds muscle, boosts your brain and slows down aging | Dr. Andy Galpin

ZOE Science & Nutrition

ZOE

Nutrition, Health & Fitness, Education, Science

4.6 • 4.9K Ratings

🗓️ 3 April 2025

⏱️ 69 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym. We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy. Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention. Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks Mentioned in today's episode Grip Strength: An Indispensable Biomarker For Older Adults, 2019, published in Clinical Interventions in Aging Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT, 2024, published in British Medical Journal No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review, 2021, published in Sports Medicine Is Resistance Training to Muscular Failure Necessary?, 2016, published in Frontiers in Physiology Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Transcript

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0:00.0	Welcome to Zoe Science and Nutrition, where world-leading scientists explain how their research can improve your health.
0:11.0	What comes to mind when you hear the word muscles?
0:17.0	For me, it's Hollywood icons like Arnold Schwarzenegger or Dwayne the Rock Johnson, pumping iron at the gym.
0:25.4	Now, I have no desire for bulging biceps. I'm not sure I can get bulging biceps. So perhaps
0:31.2	strength training just isn't right for me. Wrong. Because muscles are about more than just
0:37.2	lifting heavy things or looking good at the beach.
0:40.6	In fact, your overall strength can accurately predict how long you're going to live.
0:45.9	So the real question is, have you been neglecting your muscles?
0:51.9	Andy Galpin is the executive director of the Human Performance Centre at Parker University,
0:57.0	an expert in exercise science.
0:59.0	Today, he's going to show you how you can do a life-changing strength workout from the comfort of your own home.
1:05.0	By the end of this episode, you'll have all the information you need to develop your muscles,
1:10.0	boost your health,
1:11.4	and add years to your life. And if getting into great shape is important to you, and I'm
1:18.6	guessing it is as you're listening to this podcast, do check out Zoe's personalized nutrition
1:23.0	program, because committing to a change is easier when the change feels exciting. And what's more exciting than eating more of the foods you love?
1:30.3	The Zoe app gives you a list of hundreds of delicious foods that are proven healthy to your unique biology.
1:36.3	We take your unique Zoe test results. We combine them with our science to recommend the healthiest foods for you.
1:42.3	Here at Zoe, we studied the world's largest gut microbiome database, and our data shows that
1:48.9	when you eat a greater variety of foods, your gut will take better care of you.
1:54.1	That's why we believe in abundance through variety, not restriction.
1:58.6	Doesn't that sound like a change that's easier to commit to?
	...

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