In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanEight Sleep: https://eightsleep.com/hubermanLevels: https://levels.link/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Benefits of Strength & Hypertrophy Training, Aging(00:10:52) Strength & Hypertrophy Training, Aesthetics (00:14:02) Sponsors: Eight Sleep, Levels(00:17:48) Strength vs. Hypertrophy Training: Adaptations(00:22:42) Ligaments, Tendons & Resistance Training(00:28:05) Bone Strength & Resistance Training, Age, Women(00:32:38) Strength Training & Major Adaptations(00:41:32) Sponsor: AG1 (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis(00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis(00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy(00:56:37) Muscle Physiology & Plasticity, Muscle “Memory”(01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training(01:11:51) Sponsor: InsideTracker(01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning (01:22:02) Warming Up & Training, Dynamic Movements(01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training(01:44:03) Tool: Breathing & Training, Valsalva Technique(01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart(02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization(02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets (02:24:22) Sets & Rest Periods; Stretching(02:28:48) Tools: Power Training & Modifiable Variables; Examples(02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets(02:40:44) Power & Strength Training Protocols(02:43:37) Intention, Focus & Exercise(02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples(03:03:02) Balanced Muscle Development & Hypertrophy(03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits(03:23:08) “Non-Responders” & Exercise Plateaus, Volume(03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”(03:37:39) Frequency & Workout Duration, Splits(03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges(03:55:22) Hypertrophy, Muscle Damage & Recovery(04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect(04:06:22) Hypertrophy Training Protocols (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy(04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid(04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength(04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine(04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

Dr. Andy Galpin, a Professor of kinesiology, discusses protocols for improving physical endurance and losing fat. Topics include different energy sources during exercise, mechanisms of fat loss, metabolic flexibility, breathwork training, improving blood flow to muscles, and combining workouts for overall endurance.

In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLevels: https://levels.link/hubermanLMNT: https://drinklmnt.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Nutrition & Supplementation(00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase(00:16:51) Sponsors: Levels, LMNT(00:20:31) Dehydration, Overhydration, Night Urination(00:35:37) Tool: Hydration, Caffeine & Electrolytes(00:41:22) Tool: Sweating, Salt & Performance(00:48:57) Sponsor: AG1(00:49:49) Galpin Equation for Hydration & Exercise, Focus(00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt(01:10:58) Electrolytes, Carbohydrates & Exercise(01:15:44) Sponsor: InsideTracker(01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing(01:25:13) Caffeine & Endurance(01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics(01:35:43) Rhodiola, Cortisol & Fatigue(01:39:55) Tool: Supplement Formulations(01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors(01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome(02:02:33) Tool: Sleep Environment, Absolute Rest(02:11:03) Tools: Sleep & Disturbances, Inositol(02:20:03) Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements(02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins(02:39:27) Intermittent Fasting, Training & Keto Diets; GABA(02:43:39) Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window”(02:47:23) Garlic; Tart Cherry Extract; Examine.com(02:51:50) Fitness Testing, Training Programs; Exercise Recovery(03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Andy Galpin, Strength & Endurance Training  (00:03:23) Sponsors: AG1, LMNT(00:08:20) Adaptations of Exercise, Progressive Overload (00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness(00:27:30) Modifiable Variables of Strength Training, Supersets  (00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy (00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction (01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept (01:10:48) Mind-Muscle Connection (01:16:16) Mental Awareness (01:27:57) Breathing Tools for Resistance Training & Post-Training (01:37:25) Endurance Training & Combining with Strength(01:51:20) Tools: Protocols for Endurance Training(02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle (02:16:35) Hydration & the Galpin Equation, Sodium, Fasting   (02:35:57) Cold Exposure & Training  (02:43:15) Heat Exposure & Training (02:53:47) Recovery  (03:04:02) Tool: Sodium Bicarbonate(03:17:26) Tool: Creatine Monohydrate(03:20:08) Absolute Rest(03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, TwitterDisclaimer

In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanEight Sleep: https://eightsleep.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Dr. Andy Galpin(00:02:04) Assessing Fitness (00:05:40) 9 Exercise-Induced Adaptations (00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health(00:13:33) Sponsors: LMNT, Eight Sleep(00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics(00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins(00:33:49) Aging, Muscle Fibers & Exercise(00:37:12) Lifetime Strength Training & Outcomes (00:39:58) Sponsor: AG1(00:40:51) Exercise Physiology History; Strength Training Popularity(00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training (00:57:22) Women & Weight Training(01:04:19) Exercise Physiology History & Current Protocol Design(01:06:15) Sponsor: InsideTracker(01:07:18) Movement/Skill Test(01:12:38) Speed Test, Power Test(01:18:42) Strength Test(01:27:16) Hypertrophy Test(01:29:38) Muscular Endurance Test, Push-Up(01:36:23) Anaerobic Capacity Test, Heart Rate(01:39:29) Maximal Heart Rate Test, VO2 Max(01:42:42) Long Duration Steady State Exercise Test(01:44:00) Fitness Testing Frequency & Testing Order(01:52:44) VO2 Max Measurements(01:58:04) Protocols for the 9 Adaptations(01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network NewsletterDisclaimerTitle Card Photo Credit: Mike Blabac

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.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanEight Sleep: https://eightsleep.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(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 NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanEight Sleep: https://eightsleep.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Optimal Fitness Programming(00:07:19) Sponsors: Eight Sleep(00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals(00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing(00:26:25) Multiple Goals, Synergistic Goals, Interference Effects(00:36:13) Sponsor: AG1(00:37:060 Physical Goal “Bins”, Specificity (00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”(01:04:330 Sponsor: InsideTracker(01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency(01:10:33) #5: Exercise Selection, Progression (01:18:200 #6: Exercise Order, Identify Friction(01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine(01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading”(01:43:59) #9: Rest Intervals, #10: “Chaos Management”(01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise(01:53:41) Tool: Year-Long Program Example for Overall Fitness(02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons(02:25:49) Training & Life Challenges: Sleep, Illness (02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program(02:37:12) Physical Activity vs. Exercise(02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance(02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery(02:54:06) Program Modification, Balancing Joy(03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

Performance Coach Andy Galpin discusses optimizing sleep, training regimens for specific goals, micronutrient testing, and using respiratory rate as an indicator of stress. They also explore back issues, sleep monitoring, adjusting to time zones, hydration, effects of sauna sessions, optimal nutrition and supplementation, protein intake for recovery, and initiatives Andy is involved in. Additionally, they cover training and injury prevention in skiing, respiratory training benefits, recommended exercises, cautionary movements, shorter rest times, and Tim Ferriss' Five Bullet Friday newsletter.

Discover why grip strength can predict chronic diseases and why exercising at night is a bad idea. Learn the foolproof way to lose weight, understand the impact of vitamin deficiencies on the body, and uncover environmental factors affecting sleep. Explore the misconceptions of sleep debt and the power of circadian tasks for optimal performance.

Dr. Andy Galpin, a professor of kinesiology and exercise scientist, shares valuable insights on heart health and sleep optimization. He discusses the critical metrics for fitness, particularly VO2 Max, along with effective HIIT protocols like Tabata. Listeners will learn about advanced sleep strategies, debunking myths around sleep quality and the impact of CO2 on rest. With practical tips for enhancing health and resilience, Galpin emphasizes the importance of balancing structured routines with adaptability for better performance and well-being.