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.

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Timestamps

(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 Newsletter

Title Card Photo Credit: Mike Blabac

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