This is The Line. The show for anyone who wants to reach their full potential.
Every week, Dr Kristen Holmes gives you next level access to athletes, coaches, and experts, and together they solve the hardest problems facing high performers and break them down into actionable steps, tools, and mindsets so that you can step over any line.
Instagram: @theline.show
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This is The Line. The show for anyone who wants to reach their full potential.
Every week, Dr Kristen Holmes gives you next level access to athletes, coaches, and experts, and together they solve the hardest problems facing high performers and break them down into actionable steps, tools, and mindsets so that you can step over any line.
Instagram: @theline.show
Dr. Andy Galpin Reveals What Most People Get Wrong About Protein, Creatine & Building Strength
The Line with Dr Kristen Holmes
1 hour 41 minutes
6 days ago
Dr. Andy Galpin Reveals What Most People Get Wrong About Protein, Creatine & Building Strength
Dr. Andy Galpin is a world-renowned human performance scientist and coach who’s redefining how we think about strength, longevity, and optimal health. He’s spent years training the world’s more elite athletes from the NFL, NBA, MLB, PGA, Boxing, and Olympics, while also conducting groundbreaking research on human performance. Now, he joins The Line to share his unique perspective on why strength training isn’t just about fitness - it’s a vital tool to live longer, think clearer, and feel stronger at every stage of life.
In this eye-opening conversation with Dr. Kristen Holmes, he reveals:
Why strength training impacts nearly every system in the body
The biggest myths keeping you from real progress
How to overcome gym anxiety and start training today
Whether soreness really means you're working out right
The 3x5 method that builds strength in less time
How grip strength predicts your brain health and future
If creatine is actually beneficial
Exactly how much protein to eat for muscle growth and performance
What “performance anchors” are and how they fast-track results
If you're ready to stop guessing in the gym, build real strength, and take control of your long-term health, this is the episode you need to hear.
Follow us here:
https://www.instagram.com/theline.show
https://www.instagram.com/drkristenholmes
Follow Andy here:
https://www.andygalpin.com
https://www.instagram.com/drandygalpin
https://twitter.com/DrAndyGalpin
(00:00) Intro
(02:48) Strength Training Benefits Nearly Every Aspect of Life
(04:45) Debunking Strength Training Myths
(07:13) What Counts as Strength Training?
(10:58) How to Start Strength Training & Overcome Gym Anxiety
(15:29) Should You Train Until You're Sore?
(19:11) The 3x5 Program: Best Way to Build Muscle
(24:43) How Strength Training Impacts Longevity
(27:26) Why Grip Strength Matters & What It Predicts
(30:59) The Link Between Strength and Cognition
(32:57) Is It Ever Too Late to Start Strength Training?
(35:07) How Much Protein Do You Need to Build Strength?
(44:26) Andy Galpin’s Creatine Recommendations
(47:42) Why Supplement Certification Matters
(50:31) What's the Best Creatine to Take?
(56:10) WHOOP Ad Read
(57:12) Hot Spring Spas Ad Read
(58:13) Andy Galpin’s Coaching Background & Philosophy
(1:02:34) Find Your Performance Anchors to Drive Progress
(1:06:27) Do You Need a Coach to Succeed?
(1:09:05) Why You Need to Individualize Your Training Program
(1:13:01) The Importance of Tracking Your Training Logs
(1:19:05) The Differences in Strength Training for Men and Women
(1:23:54) Andy's Career Highlight: Helping People Reach Their Goals
(1:28:10) The Trait You Need to Reach Your Full Potential(1:37:18) Kristen Breaks Down the Conversation
Sponsored by:
WHOOP - https://join.whoop.com/gb/en/SCIENCE/
Hot Spring Spas - https://hotspring.com/kristen
SYNCH ID:
MB01NPXTNGR3JOC
MB010BD1P0FK9RY
MB01VQEBLZYTCDR
The Line with Dr Kristen Holmes
This is The Line. The show for anyone who wants to reach their full potential.
Every week, Dr Kristen Holmes gives you next level access to athletes, coaches, and experts, and together they solve the hardest problems facing high performers and break them down into actionable steps, tools, and mindsets so that you can step over any line.
Instagram: @theline.show
