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Huberman Lab Intro
0:08 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
Goals
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Andrew Introduces Dr. Andy Galpin
0:23 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Exercise Progress Occurs During Recovery; It Must Outpace the Stress Input
3:45 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Neural Feedback Loops Cause Muscle Soreness Post-Exercise, Not Micro Tears
7:16 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Stretching to Alleviate Soreness May Be Counterproductive; Low-Level Movement Is Best
4:29 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Free Radicals Released From Mitochondria Create an Inflammatory Signal, Triggering Soreness
2:53 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Disclaimer
0:21 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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AD: Momentous Supplements
0:55 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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AD: InsideTracker
1:13 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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AD: Eight Sleep
1:19 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Recovery Returns Our Physiology to a New Level of Homeostasis
2:49 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Exercise Is a Hormetic Stressor, a 'Micro Insult' That Causes Beneficial Adaptations
2:28 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Resistance Exercise Often Causes Out-of-Range Blood Creatinine Levels
2:17 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Necessary for Lowering Baseline Inflammation, Exercise Immediately Elevates Inflammatory Markers
1:58 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Exercise Recovery Is a Game of Balancing Immediate & Delayed Gratification
2:51 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Exercise Lowers Resting Heart Rate But Doesn't Increase Max Heart Rate
1:33 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Some Blood Markers Can Increase 500x After Exercise, Like Creatine Kinase
3:53 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Recovery Levels: Acute Overload, Functional & Non-Functional Overreaching, & Overtraining
6:50 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
Goals
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AD: Athletic Greens
0:52 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Andrew Recommends Thinking of Overtraining as a Verb, Not a Label
4:32 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Post-Workout Recovery Tools: Slow-Paced Music & 3-10 Minutes of Down-Regulation Breathing
3:35 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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5 Minutes of Cyclic Sighing/Box Breathing Reduces Resting Heart Rate & Stress
5:44 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Speed of Return to Baseline Heart Rate Post-Training Correlates With Performances Improvements
1:25 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Wearing Compression Gear Post-Workout Prevents Muscle Soreness
3:23 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Why Andy Galpin Wears Compression Gear on Planes
1:26 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Compression Boots & Massages Effectively Alleviate Acute Soreness Post-Exercise
0:58 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Cold Water Immersion (40-50 °F for >15 Mins. or <40 °F for 5 Mins.) Reduces Muscle Soreness
3:42 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Andy Galpin Utilizes Hot/Cold Contrast Therapy for Recovery
4:00 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Cold Showers Don't Get Cold Enough to Enhance Recovery; Immersion Is More Effective
2:14 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Saunas & Hot Tubs Substantially Limit the Number of Motile Sperm
1:20 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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AD: InsideTracker
1:02 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Don't Worry About Combining Recovery Tactics; Use What's Available
2:47 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Preventing Overreaching & Overtraining: Monitor Metrics, Physiology, Biomarkers, & Performance
6:59 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Overtraining Increases Catecholamine Levels & Reduces Androgen Receptor Density
5:46 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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How 10 1-Rep Max Back Squat Sets Done Daily for 2 Weeks Affects the Body
5:20 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Overtraining Elevates Nocturnal Epinephrine, Inhibiting REM Sleep
3:32 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Overtraining Increases SHBG, Which Binds Up Free Testosterone
2:50 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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The Optimal DHEA to Cortisol Ratio Is 0.09; Deviations Indicate Adrenal Fatigue
1:34 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Rhodiola Rosea Is an Effective Cortisol Modulator; Andy Uses It With Clients
2:18 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Cortisol Levels Fluctuate Throughout the Day; Take Single Measurements With a Grain of Salt
2:44 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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A Healthy Cortisol Pattern: Spike in the AM, Lowest at Night
2:49 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Approach Cortisol Regulation Strategically; Frequently Blunting Levels Suppresses Exercise Adaptation
2:55 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Carbs Inhibit Cortisol; Nighttime Consumption Can Aid Sleep
3:39 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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The Higher Your HRV, The More Likely You're Rested & Recovered
5:00 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Andy Recommends Measuring HRV at the Same Time Daily; Then, Compare Like to Like
4:59 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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'Acute State Shifters' Rapidly Change Recovery Metrics: Upregulation Breathing, Music, & Motivation
3:39 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Andrew Huberman Never Stacks Stimulants & Music in Back-to-Back Workouts
2:34 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
Goals
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Why Andy Galpin Often Draws a Line on the Ground Before Training Sessions
1:17 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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During Workouts, Andrew Thinks of His Phone as an Annoying Twin With Attention Issues
2:28 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Flexing in the Mirror Between Strength Training Sets Augments Gains
3:56 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
Goals
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HRV Decreasing More Than 7 Days in a Row? Here's What To Do
3:43 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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A Bowling Alley Analogy Illustrating the Proper Balance Between Overtraining & Recovery
7:00 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Andy Galpin's Law: The Methods Are Many; The Concepts Are Few
2:56 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Recovery Basics: Measure HRV or CO2 Tolerance Daily & Quarterly Blood Work
7:25 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Libido Is a Useful Subjective Metric for Assessing Recovery
2:41 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Low Libido Doesn't Mean Low Testosterone; It's Often Sleep or Training-Related
4:03 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Why Andy Galpin Cautions Against Supplemental Antioxidants
1:40 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Herbal Compounds Are Often Powerful Hormone Modulators; Exercise Caution
1:36 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
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Low-Cost Recovery Assessments: Grip Strength, Speed Tests, & Performance Measurements
3:17 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
Goals
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Andrew & Andy Outro
0:19 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
Goals
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Andrew Huberman Outro
1:19 ·
GUEST SERIES | Dr.
Andy Galpin
: Maximize Recovery to Achieve Fitness & Performance
Goals
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