Huberman Lab
GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Post-training recovery can be optimized by listening to slow-paced music and practicing downregulation breathing to shift the body into a parasympathetic state.
- For functional overreaching, prioritize sleep, nutrition, and hydration to aid in recovery.
- To recover from non-functional overreaching, decrease training volume and intensity, focus on low-intensity exercises, and utilize active recovery methods like foam rolling or massage.
- Overtraining requires long-term recovery and guidance from a professional to create a structured plan that includes rest, rehabilitation exercises, and adjustments to training load and intensity.
- Monitoring performance, physiology, and symptomology through markers such as heart rate variability and hormone levels can help identify and address overreaching before it progresses to overtraining.
- Combining various strategies like breathing techniques, movement-based approaches, compression garments, thermal stress, and psychological interventions can enhance recovery from overreaching and overtraining.
Deep dives
Recovery Strategies for Acute Overload
To kickstart recovery immediately after a workout, you can listen to slow-paced music and practice down regulation breathing. Slow-paced music and deep breathing help shift the body into a parasympathetic state, promoting relaxation and facilitating recovery.
Recovery Strategies for Functional Overreaching
For recovery after functional overreaching, it is important to prioritize sleep, nutrition, and hydration. Aim for adequate sleep duration and quality, consume a balanced diet with sufficient macronutrients and micronutrients, and stay hydrated throughout the day.
Recovery Strategies for Non-Functional Overreaching
For non-functional overreaching, it is crucial to decrease training volume and intensity to allow for recovery. Reduce the frequency and intensity of workouts, focus on low-intensity exercises like walking or light stretching, and prioritize active recovery methods, such as foam rolling or massage.
Recovery Strategies for Overtraining
Overtraining requires long-term recovery and might involve weeks or months of reduced training or complete rest. Seek professional guidance from a coach or sports physician to create a structured recovery plan that includes rest, rehabilitation exercises, and adjustments to training load and intensity.
Effects of Overreaching on Performance and Physiology
Overreaching in training can lead to decreased performance, disrupted sleep, and changes in hormone levels such as epinephrine and testosterone. Studies have shown that overreaching can cause downregulation of beta adrenergic receptors, reduced receptor sensitivity, and increased nocturnal epinephrine levels. This can result in symptoms such as decreased motivation, mood changes, and disrupted sleep. By monitoring performance, physiology, and symptomology, it is possible to identify and address overreaching before it progresses to overtraining. Looking at markers such as heart rate variability, resting heart rate, and hormone levels can provide insights into the body's response to training stress.
Combining Strategies for Recovery
Various strategies can be combined to enhance recovery from overreaching and overtraining. These include breathing techniques, movement-based approaches, compression garments, thermal stress (such as cold water immersion), and psychological interventions. Each individual may respond differently to different combinations, so it is essential to experiment and find what works best. Monitoring markers such as performance, physiology, and symptomology can help gauge the effectiveness of these strategies in promoting recovery.
Mechanisms and Markers of Overreaching and Overtraining
Studies have shed light on the mechanisms and markers of overreaching and overtraining. Elevated levels of epinephrine and cortisol, downregulation of beta adrenergic receptors, reduced receptor sensitivity, and changes in hormone levels are observed. Symptoms such as decreased performance, disrupted sleep, decreased motivation, and changes in mood may indicate overreaching or overtraining. Monitoring markers such as SHBG, cortisol to DHEA ratio, and testosterone levels can provide insights into the body's response and recovery.
Cortisol ratio and its impact on health
The podcast discusses the importance of maintaining the right ratio between cortisol and testosterone for overall health. If the cortisol-to-testosterone ratio is too high, it may be associated with metabolic syndrome and cognitive problems. Conversely, if the ratio is too low, it can lead to aggression and mood issues. The ideal ratio is around 0.09, and it can be measured through blood tests or calculations. However, it's important to note that the ratio should be modulated throughout the day, as cortisol levels naturally fluctuate depending on various factors like age, sex, and time of day. Multiple markers of cortisol throughout the day can provide a more accurate understanding of cortisol regulation.
Strategies for cortisol regulation
The podcast explores various strategies for cortisol regulation, including the use of compounds like ashwagandha and rhodiola rosea. While these compounds can help modulate cortisol levels, it's crucial to use them strategically and not as a prophylactic. Blunting cortisol too much can lead to immunosuppression and hinder muscle growth. Moreover, the use of carbohydrates, particularly starchy ones, can help inhibit cortisol production. It is also advised to pay attention to cortisol levels throughout the day and implement acute state shifters like exercise, breathing techniques, food, and other environmental factors to regulate cortisol levels effectively.
Various Metrics for Monitoring Recovery
There are several metrics that can be used to monitor recovery. One of the key metrics is heart rate variability (HRV), which provides insights into the autonomic nervous system and overall recovery status. Other metrics include grip strength testing, vertical jump tests, and medicine ball throws to assess physical performance. Subjective measures like mood, motivation, and libido can also be informative indicators of recovery. These metrics can be monitored daily or on a regular basis to track changes and deviations from the individual's baseline.
Caution in Using Antioxidants and Herbal Compounds
While antioxidants and herbal compounds can have potential benefits for recovery, caution should be exercised in their usage. Antioxidants, when taken in high doses, can disrupt the body's natural inflammatory response and may lead to imbalances. Similarly, herbal compounds like Tongkat Ali and Fadogea Agrestis, which are known to impact hormone levels, should be used with careful consideration and under proper guidance. It is important to avoid unnecessary supplementation and consult with a qualified professional when considering these substances.
In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health.
For the full show notes, visit hubermanlab.com.
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Timestamps
(00:00:00) Recovery
(00:04:17) Exercise & Delayed Muscle Soreness, Pain
(00:11:35) Muscle Spindles, Reduce Soreness
(00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level
(00:30:20) Recovery Timescales, Adaptation & Optimization
(00:35:10) Adaptation & Biomarkers Levels
(00:40:36) 4 Recovery Levels, Enhance Recovery
(00:47:28) Sponsor: AG1
(00:48:19) Overreaching vs. Overtraining
(00:52:53) Tool: Acute Overload & Recovery, Breathwork
(01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing
(01:08:27) Tool: Acute Soreness, Massage, Temperature
(01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility
(01:20:44) Sponsor: InsideTracker
(01:21:46) Combine Recovery Techniques
(01:24:34) Monitoring for Overreaching & Overtraining
(01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep
(01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol
(01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation
(02:01:25) Carbohydrates, Cortisol & Sleep
(02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV)
(02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones
(02:25:04) Mirrors & Resistance Training
(02:29:01) Tool: “Chronic State Shifters”
(02:32:43) Training Recovery & Resilience; Bowling Alley Analogy
(02:39:45) Trigger Adaptations & Stress Recovery
(02:42:41) Tool: Measure Recovery; Blood Biomarkers
(02:50:06) Libido & Sex Hormones, Supplementation Caution
(03:00:08) Tools: No-/Low-Cost Recovery Measurements
(03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
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