Andy Galpin is a PhD in exercise bioenergetics, professor at Parker University, and elite performance coach to professional and Olympic athletes. We discuss the nine fitness adaptations, why people plateau, movement quality versus intensity, and recovery science. READ MORE👉🏼 ✌🏼🌱 - Rich This Episode Is Brought To You By… WHOOP: The all-new WHOOP 5.0 is here! Get your first month FREE👉🏼 Bragg: Get 20% OFF your first order with code RICHROLL👉🏼 Roka: Unlock 20% OFF your order with code RICHROLL👉🏼 On: High-performance shoes & apparel crafted for comfort and style👉🏼 Check out all of the amazing discounts from our Sponsors👉🏼 LISTEN / SUBSCRIBE TO THE PODCAST Apple Podcasts: Spotify: Google: Meal Planner: Voicing Change Book: Clips Channel: Newsletter: 00:00:00 Intro 00:04:21 Fitness as Expression vs. Resilience 00:09:39 The Role of Goals and Planning 00:13:32 Needs Analysis & Identifying Limiters 00:18:25 Stress, Adaptation, and the Stress Bucket Analogy 00:23:01 Visible vs. Hidden Stressors 00:24:30 Misconceptions About Fitness 00:28:22 AD BREAK 00:31:47 Setting Timeframes & SMART Goals 00:34:45 Nine Adaptations of Fitness: Starting with Skill 00:36:35 Efficiency, Technique, and Injury Prevention 00:42:50 Technical Progression & Hierarchy of Adaptations 00:48:41 Consistency Over Intensity & Training Distribution 00:54:16 Intentionality in Training & Avoiding Plateaus 01:00:24 AD BREAK 01:06:18 Concurrent Training & Hybrid Athlete Challenges 01:11:09 Balancing Strength and Endurance in Training 01:29:04 Trends vs. Day-to-Day Fluctuations in Recovery 01:35:17 Functional Overreaching, Overtraining, and Periodization 01:47:49 Fat Adaptation, Metabolic Flexibility, and Ultra-Endurance 01:54:08 Tissue Tolerance & Ultra-Endurance Case Studies 02:09:46 Weight Loss, Exercise, and Nutrition 02:16:30 Sleep, Recovery, and Self-Perpetuating Cycles 02:26:52 Long-Term Health vs. Short-Term Gains 02:30:23 Conclusion: The Deeper Importance of Fitness CONNECT WITH RICH ✩ Website - ​ ✩ Rich Roll Podcast - ✩ Instagram - ✩ Twitter - ✩ Facebook - ✩ Strava - ✩ Memoir: Finding Ultra - ✩ Meals - ​ ✩ Cook - The Plantpower Way - ✩ Italian! - The Plantpower Way: Italia - ✩ Support - FILMED AND EDITED BY DAN DRAKE * * * * * NEW TO RICH? Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles: I LOVE MAIL! SEND IT HERE: 2630 Conejo Spectrum St. Thousand Oaks, CA 91320 #richroll #richrollpodcast