As an aspiring professional fighter, the resources and information that Dr. Huberman provides has been crucial for the optimization of my training protocols. This series with Dr. Galpin has been the best thing to ever hit TH-cam in terms of exercise protocols factually backed and proven by science. That’s why you just can’t help but love the Huberman podcast. No bias, no BS, no bro science. I doubt he will see this but Thank you Dr. Huberman
I am a cardiac anesthesiologist (practicing physiologist), and I've learned so much in this podcast series. This is truly one the most important, most relevant series of podcasts I have ever listened to. I have made quite a number of changes to my life based on it. Dr. Galpin is a very gifted teacher, and Dr. Huberman knows exactly how to bring it out in him. Thank you for this life altering series!!
I, too, would like to see a conversation for 60 year & older. Muscle tone & muscle strength have improved since I switched diet to carnivore. Also, muscle recovery.
The Huberman Lab is my PED of choice. This guest series has been 💣💣💣 I listen to them when I cycle. I listen to them when I lift weights. I listen to them when I am in the sauna. I listen to them when I stretch. The list goes on.
@@nbaz93 via bluetooth speaker sat on the floor of the dry sauna. I cannot personally speak to the use of headphones or ear buds in the sauna. I imagine that would be rather uncomfortable. To each their own.
This stuff is absolutely gold. Been listening to the past few podcasts with Andy while at the gym. I would recommend to anyone who is interested in fitness or muscle gain as it really is invaluable knowledge.
i'm 65 I have lost over 50 lb since sept. I am hovering at 204 lbs . i only eat 1 meal every 24 hrs and it works , my meal is fish salad and steamed vegetables . I also use a total gym 5 days a week . if we try to stay healthy . (the grim reaper can still get us) eat right,, no drinking ,,no porn,, exercise ,,get up in the morning thank the creator for the breath of life , family friends ,the love we have in us to give and share and help others . we can have a happy fulfilling life. I am a relic in this realm we live in . .... I was 19 she was 16 when we married she had to raise our daughter and me and herself . and for some reason put up with me for 46 years in April . love your talks .
Just because no normal person would recognize this usually-- I REALLY appreciate the audio quality of your podcast. It makes this super easy to listen to extended episodes. Really appreciate you and Dr Galpin. 💪💪💪
I'm a 63 year old female long distance runner and I have learnt so much through Galpin and Huberman. Cannot believe this information is given out free. Gratitude and appreciation for you guys. Thank you for the quality of your work
I really like the way Dr. Galphin speaks. He is so authentic and succinct articulating very complicated information so that it is easily absorbed and remembered. This episode is packed with logical and actionable insights that can be helpful to anyone interested in improving their physical wellbeing. It's definitely one that can be watched and rewatched because there is so much valuable content.
Hi All, let me know if you want this: An overview of Andrew’s latest 50 episodes in a free notion table so you can easily find and browse the topics of your specific interest. Browsing fields include: - Episode title - Main topic(s) discussed - Guest's expertise (if any) - Personal rating - Rewatch? (+ set date) Also including: - Time stamps - Space for notes (for most important insights) Should I build this? Leave me a like or comment!
As a medical student currently studying neurophysiology I can say that the concepts that Dr. Galpin explains actually helped me understand some of the topics in my class. If you can follow his explanations then you’re understanding some pretty complex systems
I do not know where to begin. I am actively reading research and constantly updating my lectures in class but, there is so much more that I have missed. This ignited a spark in me and has made me a better teacher and definitely more mindful of my own training as a (I cannot even believe it) middle-age woman, I am constantly attempting to maintain performance markers without injury. Love Dr. Andy Galpin and Dr. Andrew Huberman.
Gentlemen, I can’t thank you enough for this wonderful series. My challenge is to keep up (still on 3rd episode) eagerly working my way through this knowledge worth its weight in gold. Thank you again
I struggle with recovery from my 40-50km weekly runs. I needed this. Another useful nugget was about starchy carbohydrates. Yes, i need that in my meals(rice, pasta or potatoes), esp dinner, to sleep on time and stay asleep. For lunch, i need a bit, probably half the amount i ingest for dinner. For breakfast, its a plate of fruit, and a slice of bread or oats. The one period i went carb light ( lasted about 3 weeks) meaning no carbs for lunch, and less the usual amount for dinner, i slept badly. Took ages to fall asleep. And then I'd wake up at 3- 4am and not sleep again. And of course, this affected work and physical training. So yes, complex carbs are crucial to wellbeing!
Can't wait for the "Cliff notes" in Neural Networks. I like Andy Galpin's videos on Endurance and Physiology too. This is a must-listen series for anyone interested in fitness. So much to absorb, so I'm rel-istening to all of these. Thanks to both of you!
Regarding using cold immersion for recovery, I find that I have no problem staying in 15-20 minutes in 50degree F salt water. The challenge is really in the first 3 minutes, beyond that is very comfortable. I make sure I’m treading water which as noted removes the insulating layer and keeps the coldest water again the body. BTW, I can’t get enough of this knowledge, thank you very much for giving freely of you time and learnings. You both are true leaders!
I'm really happy i found this channel who represent the 5% of real content on TH-cam. People believe anything from anyone on TH-cam and unfortunately, they believe wrong informations. Thanks to all the team putting this for our knowledge :)
For so long I've been over training; now I follow your recovery advice and feel much better. I'm 65 yo and have always been somewhat athletic, so fitness is a way of life, my health insurance if you will, and improves my quality of life. Thank you so much for your incredibly informative podcasts.
Notes for me 53:00 Tools to use for acute overload/insult - Box breathing, meditate 3-10 mins, slow paced music 1:04:00 compression gear 1:08:45 Moving fluid in and out of the tissue via massage. Essentially enhancing blood flow, increasing capitalisation which is getting nutrients in and waste products out.
We are so lucky Dr. Huberman makes time to share this with us. When I tell people stuff I learned on this podcast, I get the usual skeptical look. Then I go on to say it was between a Stanford Neuroscientist and a PhD in kinesiology from CSU, their look changes and they ask me where they can watch. I sometimes don't understand 1/3 of this, but it drives me to learn more!
I used to always get home after a workout and just lay on the floor for about 20 -30 minutes. I stopped doing it because I had someone tell me I should not let my sweat sit on my skin for too long. That it was bad for my pores and would cause acne. Thanks for the reaffirmation, I am going to reincorporate that into my routine. It used to be so calming.
The depth or completeness of Exhale was only mentioned in passing but is as or more significant than the duration of Exhale especially a retention when held out, Kumbakha in Yoga terminology, for longer and longer times. Only for the experienced as mentioned in the extremes of free diving, Deeply squeezed Exhales, especially held, strongly pull the ANS down into the Parasympathetic wave of rest and restore frequencies of ANS resonance, needed for any extreme stimulation whether planned in sports or unexpectedly shows up in random life, So the stimulation grows the ANS instead of degrades it.
Because of my work I have between 15k-25k steps a day with lifting things in between (Logistics). Also I workout 4/Week (Hypertrophy). I struggle with recovery and have wondered if there are ways to not feel half dead all the time 😅 Thanks for all the information you’re giving all the time!!
Taken me a week to digest this episode after an achillies rupture. Bit late for this one but an education to be better for next time. Ever grateful. I look forward to making my way through this series. Thank you both 🙏
Two people who are super smart, excellent speakers and presenters of information and absolutely fascinating information! As a lifelong athlete, I love this information.
Thanks Dr. Huberman and Dr. Galpin for the excellent content. Two questions to consider for the final episode: 1. How does one determine an optimal or healthy weight range? Resistance training throws BMI off, so what metrics do you use for answering this question (e.g. % body fat)? 2. How does one maintain a caloric deficit while get optimal levels of protein, carbs (as Dr. Galpin mentioned for glycogen replenishment), and everything else? I think the public hears a lot about what is optimal for health and fitness for various nutrients or stimuli, but not a lot about how it all fits together. Keep up the great work!
What just happened I tried box breathing while you were describing and literally almost fully fell asleep... I will use this when going to bed tonight that was amazing
Just posting another in the sea of many thanks for this series. Unbelievably useful information from beginning to end, I'll be rewatching and studying them all again upon completion and taking copious notes. Massive thanks for all that you do and deep respect to you both. All the best
Love these podcasts, I actually listen to them while working out and seems to bring out a better quality workout for me. Thanks guys you making a happy Kiwi.
Thank you for this incredibly deep dive. The whole series has been phenomenal and was a great way for me to update my understanding (I did my MS in ex phys decades ago). I wish you would work with ACSM and NSCA to make this series eligible for CEUs. Fantastic work gentlemen. Bravo.
From the moment I found out about your lab and the quality knowledge you provide to the public with this podcast, I’ve since been listening keenly to every single one of them
I’m no professor but I can honestly say I am an expert on pain. I am in pain 24/7, muscle pain/nerve pain etc.. had a very venomous snake bite, almost had my leg amputated but they managed to save it but not a lot of the muscle that became necrotic.. the nerves are shot and the muscles are fairly regularly spasming and cramping in ways that almost look like my leg is possessed. The pain is severe and intense. Concentrating is a supreme effort, sanity is barely optional.
Proff Huberman always a fantastic free Education on so many topics..now on recovery thank you so so much love ya guest to Andy Gaplin too very informative
Gotta tell you guys, these episodes have been a great refresher of what I learned in my exercise science undergraduate degree, and have in fact added on MUCH more depth to what I already knew (or thought I knew) lol
Thanks for having these types of podcasts , it surely has helped me tremendously in my daily life training experience. Keep up with the excellent work you are doing 👏 👍
Can't wait for the Nutrition episode of your talks with with this speaker! 😊 I was taking Ashwaganda in the morning before my workout, thanks for the info
Extremely useful as others have mentioned. I believe that with the amount of men on TRT it would be beneficial to the audience to go over how those on a dose of TRT can take the most advantage of improved recovery and consistent levels of testosterone in the body.
Thank you for these podcasts! May I have a recommendation? It would be very helpful to have a quick summary at the end of the episodes. The format itself is quite long, very scientific (which are all great) but it is sometimes difficult to keep track of all the useful techniques mentioned.
This series has been priceless, I have listened to each episode with you and Andy and have listened to them several times, thank you for these they are incredibly valuable to me and I'm sure millions of others, forever grateful 💪 🙏 ✊ 🔥
First of all, thank you Andrew for all the guidance you have provided in this series on fitness as well as on other topics. Much appreciated. You mentioned that the off weeks historically have come naturally through being sick. I managed to get some flu or something alike recently (I am a person who gets it once every or every other year)which made me look for best protocols how to deal with these symptoms, till what tempretature shall one allow the body to heat up before taking some pills, what to eat/what not to eat, etc. but without good summary anywhere. Maybe might be an idea for some of future episodes
It would be nice if u could touch on "collagen". Not just for skin, but on everything the body needs collagen.... brain, athlete performance etc why we can't absorb collagen supplements...
Thank you and your amazing guest for such in-depth information🔥 would love to hear more about training and recovery for pregnant women (especially resistance and endurance training)
2:26:45 the discussion about mirrors and video. I believe, one reason for the boom in gymnastics skills is the ability to instantly video review EVERYTHING. When I was training and competing, this was rare and expensive. I remember thinking; I tumble slow. 🤔 I was able to immediately speed up my tumbling. Instant video review has been a game changer in skill acquisition. 👍
Great discussion indeed. As a long-term distance runner, here's something I've observed about the mind-body connection and performance, which I was reminded of during the discussion on lowering heart rate through recovery. While doing an easy recovery run on a treadmill (5:30/k pace in my case), I follow a protocol in which I relax my mind and body by semi-closing my eyes, consciously relaxing the muscles in my face, shoulders and buttocks and thinking in a dream-like fashion. This consistently reduces my heart rate by 3 beats a minute as I continue to run at a constant pace - say from 130 bpm to 127 bpm. Essentially, I'm getting the same pace from a lower level of effort. I take some of these relaxation techniques to harder runs hoping that I'm getting the same efficiency gains. No way to track it but perhaps even the idea that it is less effort has a placebo effect. Thought I'd share that.
@Andrew Huberman Is it possible to have a talk about training/gaining weight/muscle mass as a ectomorph body type. And about calisthenics as I'm not a fan of going to gym's I like working with my body, but how effective is it, how to optimize etc... I Have trouble gaining muscle / maintaining body weight... if I don't train I will lose weight no matter my food intake. Love the content learning every time I tune in. Keep up it please
Train with lots of volume to induce soreness, this will make you hungry. I used to not put on weight either but it had a lot to do with the quality of food. I realized that my body didn't absorb "trash food" I could literally eat entire large pizzas single handedly and be losing weight. Started eating organic pasta, rice, bread, olive oil, butter, eggs, ground beef etc. Keep it simple but still good. Once you start to build more muscle your body will actually hold onto fats a little more too. Just get used to being sore half the time and you'll put on weight. Oh yeah salt your food and stay hydrated
I was always really lean my whole life and went into severely underweight BMI territory about a year ago. I managed to gain some weight and I’m still working up towards a healthy BMI range by eating 500 calorie surplus everyday, making 30% of my macros protein, using dumbbells and resistance bands at home and _trying_ to get at least 7-8 hours of sleep. Body looks better than ever and feels better than ever. Oh and plenty of water
I was just looking for information on recovery because there is so much information out there but nothing to explain why or backup information. Thank you, Andrew!!
Guys, just because professors spent so much time on exercise pod series, don't mean exercise difficult! Especially if you are not familiar with this topic. Just start with doing something very traditional session, like running or push up or shadow boxing, and go to the limit of your capacity without getting injured first, then you get experience and get better intuition of exercise.
Hi Dr. Huberman, First of all i love your content and i learn a lot listening to your poadcasts. I’m sure it takes a lot of energy to do, but you are inspiring a lot of people. So please, keep your good work. With that being said, i’d love to see an episode on firefighters lifestyle and health tips maybe with a special guest. I dont know if that’d be possible. Anyway, thank you for your hardwork and keep doing what you love! (Sorry if my english is bad) 😅
One small correction I would make from the discussion is that creatine kinase primarily catalyzes the formation of phosphocreatine from creatine, but can also catalyze the reverse reaction of converting phosphocreatine back to creatine to regenerate ATP. Just wanted to clarify the function of creatine kinase that Dr. Galpin mentioned around 37:00, which he may have omitted for brevity. Been really enjoying this guest series; truly a masterclass in training and recovery.
On the recovery protocol regarding breathing, i found the buteyko techniques most useful! (from Oxygen Advantage) Maybe you invite Peter Mckeown on a podcast, will be amazing! Thanks for all the precious informations!
Ooooooh, I just can't wait to listen to the whole episode, I'm just at the beginning. I'm confused about one thing connected to recovery & adaptation in the hypertrophy context. Back in the day a common "popular science" consensus was that after an intense hypertrophic training it was good to do some cooldown, stretching, sauna, cold immersion, rolling etc. to mitigate later soreness AND boost recovery. But for the last 2-3 years I've heard o lot of sport scientists like dr Israetel talking about how those things are boosting recovery BUT diminishing adaptation because you need all of that inflammation etc. to trigger the adaptation, supercompensation of the muscle tissues etc. Actually, I've heard a lot of people telling that about particularly cold immersion, that it's lowering the hypertrophic gains, if you are doing that immediately after the work out. But for example dr Rhonda Patrick was also explaining how sauna / heat exposure is actually boosting adaptation, while dr Israetel explained how all of the recovery protocols just after the training are boosting regeneration but not adaptation and supercompensation. I hope that this episode will clarify those things for me.
Thank you for the broad and actionable overview. QUESTION? Do I understand right that actually INCREASING inflamation with your first post-workout meal (i.e bacon, meat, butter etc) is a good tool to optimize adaptation triggers?
As always - just brilliant! People say Lex is a robot. You are most certainly a machine - how can I become as productive as you? Is it even possible? Oh, please do an episode on fascia?
I listened to this and the other 5 episodes in the series, and I was shocked that stretching after training was never mentioned. (or did I just zone out when they brought it up??) Huberman said that someone reads all the comments, so to the person reading this one, I would love to hear Galpin (if he comes back) talk about the effects of stretching after training or just in general. Thanks!
movement does indeed prevent soreness. If I do 7 day straight of intense pushups, I won't get too sore, I never give my muscles a delay to let the delayed onset muscle soreness set in....however I I do 5 days straight and then take a break for the weekend suddenly the soreness will set in a day or two later that's not to say that overtraining the same exercise everyday with no breaks is great...I won't get really sore, but I also won't really improve, and I may get sore/injured in the joints (wrist/shoulder etc)
As an aspiring professional fighter, the resources and information that Dr. Huberman provides has been crucial for the optimization of my training protocols. This series with Dr. Galpin has been the best thing to ever hit TH-cam in terms of exercise protocols factually backed and proven by science. That’s why you just can’t help but love the Huberman podcast. No bias, no BS, no bro science. I doubt he will see this but Thank you Dr. Huberman
I am a cardiac anesthesiologist (practicing physiologist), and I've learned so much in this podcast series. This is truly one the most important, most relevant series of podcasts I have ever listened to. I have made quite a number of changes to my life based on it. Dr. Galpin is a very gifted teacher, and Dr. Huberman knows exactly how to bring it out in him. Thank you for this life altering series!!
Isn't that so terrific?! It's such a gift for knowledge to be freely shared outside of a classroom or formal setting.
We live in a great era
Me too. And I'm studying it like the university course it actually is.
Huberman lies about so many medical facts though. You should be catching him lying I would think?
As a 62 year old male, I would love to see a extended conversation on recovery for us older guys who love to train.
rule #1 avoid alcohol
do everything as normal, with care. dont ask for easy answers
Yes and for the women too!
This applies to 60+ year olds
I, too, would like to see a conversation for 60 year & older. Muscle tone & muscle strength have improved since I switched diet to carnivore. Also, muscle recovery.
The Huberman Lab is my PED of choice.
This guest series has been 💣💣💣
I listen to them when I cycle.
I listen to them when I lift weights.
I listen to them when I am in the sauna.
I listen to them when I stretch.
The list goes on.
And you are never 100% present in your activities and the effort/intensity suffers, doesn't it?!
Honestly, @@wowandrss, excellent point.
I'm glad you brought this up.
*snaps phone in two*
...
*effort/intensity intensifies*
How do you bring your phone/headphones in the sauna 👀
@@nbaz93 via bluetooth speaker sat on the floor of the dry sauna. I cannot personally speak to the use of headphones or ear buds in the sauna. I imagine that would be rather uncomfortable. To each their own.
agreed, I can watch these in any activity.
This stuff is absolutely gold. Been listening to the past few podcasts with Andy while at the gym. I would recommend to anyone who is interested in fitness or muscle gain as it really is invaluable knowledge.
im 34 and have many years experience lifting.. just learning that DOMS is inflammation is messing with my mind lol
Just remember to focus on your movements and workout with intent, as mentioned by Andy and Andrew 😊💪🏼
i'm 65 I have lost over 50 lb since sept. I am hovering at 204 lbs . i only eat 1 meal every 24 hrs and it works , my meal is fish salad and steamed vegetables . I also use a total gym 5 days a week . if we try to stay healthy . (the grim reaper can still get us) eat right,, no drinking ,,no porn,, exercise ,,get up in the morning thank the creator for the breath of life , family friends ,the love we have in us to give and share and help others . we can have a happy fulfilling life. I am a relic in this realm we live in . .... I was 19 she was 16 when we married she had to raise our daughter and me and herself . and for some reason put up with me for 46 years in April . love your talks .
Good on you, and congratulations, ya old coot. 😂
Just because no normal person would recognize this usually-- I REALLY appreciate the audio quality of your podcast. It makes this super easy to listen to extended episodes. Really appreciate you and Dr Galpin. 💪💪💪
Guess we ain't normal
I really appreciate this too 👍👍
You might be a narcissist
Of course we ‘normal’ people appreciate the great sound!
Not a single car engine passing in the background! Huberman and Lex got the quality with a capital Q
I'm a 63 year old female long distance runner and I have learnt so much through Galpin and Huberman. Cannot believe this information is given out free. Gratitude and appreciation for you guys. Thank you for the quality of your work
63? 😮
As the saying goes, if a product is free but costs a lot to make, you are the product. In the case of this it is a fair trade off.
I really like the way Dr. Galphin speaks. He is so authentic and succinct articulating very complicated information so that it is easily absorbed and remembered. This episode is packed with logical and actionable insights that can be helpful to anyone interested in improving their physical wellbeing. It's definitely one that can be watched and rewatched because there is so much valuable content.
Hi All, let me know if you want this: An overview of Andrew’s latest 50 episodes in a free notion table so you can easily find and browse the topics of your specific interest.
Browsing fields include:
- Episode title
- Main topic(s) discussed
- Guest's expertise (if any)
- Personal rating
- Rewatch? (+ set date)
Also including:
- Time stamps
- Space for notes (for most important insights)
Should I build this? Leave me a like or comment!
That would be amazing. Very kind of you
YES!
Yes
Go go man! you are crazy ;)
Hmu when you are done :)
As a medical student currently studying neurophysiology I can say that the concepts that Dr. Galpin explains actually helped me understand some of the topics in my class. If you can follow his explanations then you’re understanding some pretty complex systems
I do not know where to begin. I am actively reading research and constantly updating my lectures in class but, there is so much more that I have missed. This ignited a spark in me and has made me a better teacher and definitely more mindful of my own training as a (I cannot even believe it) middle-age woman, I am constantly attempting to maintain performance markers without injury. Love Dr. Andy Galpin and Dr. Andrew Huberman.
Gentlemen, I can’t thank you enough for this wonderful series. My challenge is to keep up (still on 3rd episode) eagerly working my way through this knowledge worth its weight in gold. Thank you again
I struggle with recovery from my 40-50km weekly runs. I needed this.
Another useful nugget was about starchy carbohydrates. Yes, i need that in my meals(rice, pasta or potatoes), esp dinner, to sleep on time and stay asleep. For lunch, i need a bit, probably half the amount i ingest for dinner. For breakfast, its a plate of fruit, and a slice of bread or oats.
The one period i went carb light ( lasted about 3 weeks) meaning no carbs for lunch, and less the usual amount for dinner, i slept badly. Took ages to fall asleep. And then I'd wake up at 3- 4am and not sleep again. And of course, this affected work and physical training.
So yes, complex carbs are crucial to wellbeing!
Can't wait for the "Cliff notes" in Neural Networks. I like Andy Galpin's videos on Endurance and Physiology too. This is a must-listen series for anyone interested in fitness. So much to absorb, so I'm rel-istening to all of these. Thanks to both of you!
without fail every night that I fall asleep with TH-cam on this man gets autoplayed
Zero cost yet incredibly valuable info! Thank you both for these amazing series
Regarding using cold immersion for recovery, I find that I have no problem staying in 15-20 minutes in 50degree F salt water. The challenge is really in the first 3 minutes, beyond that is very comfortable. I make sure I’m treading water which as noted removes the insulating layer and keeps the coldest water again the body. BTW, I can’t get enough of this knowledge, thank you very much for giving freely of you time and learnings. You both are true leaders!
I’m delighted Andrew has over 2.5m subscribers. He is doing so much good so well.
I'm really happy i found this channel who represent the 5% of real content on TH-cam. People believe anything from anyone on TH-cam and unfortunately, they believe wrong informations. Thanks to all the team putting this for our knowledge :)
For so long I've been over training; now I follow your recovery advice and feel much better. I'm 65 yo and have always been somewhat athletic, so fitness is a way of life, my health insurance if you will, and improves my quality of life. Thank you so much for your incredibly informative podcasts.
Dr Huberman .... i love the episodes with Dr Andy Galpin ..... you really know value & valuable knowledge 💯 wich proofs your legitimacy🙏🏼
Notes for me
53:00 Tools to use for acute overload/insult - Box breathing, meditate 3-10 mins, slow paced music
1:04:00 compression gear
1:08:45 Moving fluid in and out of the tissue via massage. Essentially enhancing blood flow, increasing capitalisation which is getting nutrients in and waste products out.
We are so lucky Dr. Huberman makes time to share this with us. When I tell people stuff I learned on this podcast, I get the usual skeptical look. Then I go on to say it was between a Stanford Neuroscientist and a PhD in kinesiology from CSU, their look changes and they ask me where they can watch. I sometimes don't understand 1/3 of this, but it drives me to learn more!
A conversation between Andy and Andrew is pure gold..I appreciated a lot this 6 wonderful episodes..thanks a lot🙏🏻
I used to always get home after a workout and just lay on the floor for about 20 -30 minutes. I stopped doing it because I had someone tell me I should not let my sweat sit on my skin for too long. That it was bad for my pores and would cause acne. Thanks for the reaffirmation, I am going to reincorporate that into my routine. It used to be so calming.
Yeah it’s amazing. Every yoga class has a couple minutes of that at the end of
The depth or completeness of Exhale was only mentioned in passing but is as or more significant than the duration of Exhale especially a retention when held out, Kumbakha in Yoga terminology, for longer and longer times. Only for the experienced as mentioned in the extremes of free diving, Deeply squeezed Exhales, especially held, strongly pull the ANS down into the Parasympathetic wave of rest and restore frequencies of ANS resonance, needed for any extreme stimulation whether planned in sports or unexpectedly shows up in random life, So the stimulation grows the ANS instead of degrades it.
Because of my work I have between 15k-25k steps a day with lifting things in between (Logistics). Also I workout 4/Week (Hypertrophy). I struggle with recovery and have wondered if there are ways to not feel half dead all the time 😅
Thanks for all the information you’re giving all the time!!
Taken me a week to digest this episode after an achillies rupture. Bit late for this one but an education to be better for next time. Ever grateful. I look forward to making my way through this series. Thank you both 🙏
as someone who is studying excercise science ,this stuff is gold Dr. Andrew
Best channel on TH-cam. Genuinely appreciate how much you do for all of humanity!
Andrew, the work you are doing here is absolute gold
Diamonds even
Two people who are super smart, excellent speakers and presenters of information and absolutely fascinating information! As a lifelong athlete, I love this information.
Thanks Dr. Huberman and Dr. Galpin for the excellent content. Two questions to consider for the final episode:
1. How does one determine an optimal or healthy weight range? Resistance training throws BMI off, so what metrics do you use for answering this question (e.g. % body fat)?
2. How does one maintain a caloric deficit while get optimal levels of protein, carbs (as Dr. Galpin mentioned for glycogen replenishment), and everything else?
I think the public hears a lot about what is optimal for health and fitness for various nutrients or stimuli, but not a lot about how it all fits together.
Keep up the great work!
What just happened I tried box breathing while you were describing and literally almost fully fell asleep... I will use this when going to bed tonight that was amazing
Just posting another in the sea of many thanks for this series. Unbelievably useful information from beginning to end, I'll be rewatching and studying them all again upon completion and taking copious notes. Massive thanks for all that you do and deep respect to you both.
All the best
Dr. Huberman thanks for everything you do for the public! Love your videos they have really helped me turn my life around.
Love these podcasts, I actually listen to them while working out and seems to bring out a better quality workout for me. Thanks guys you making a happy Kiwi.
I listen to all these on Spotify, just came to post for the algo. This is one of the best podcasts though and I love this series.
Thank you for this incredibly deep dive. The whole series has been phenomenal and was a great way for me to update my understanding (I did my MS in ex phys decades ago). I wish you would work with ACSM and NSCA to make this series eligible for CEUs. Fantastic work gentlemen. Bravo.
From the moment I found out about your lab and the quality knowledge you provide to the public with this podcast, I’ve since been listening keenly to every single one of them
This is exactly what TH-cam should be for 👍🏼👍🏼👍🏼👍🏼👍🏼thank you Professor Huberman
I’m so happy you guys did this, going to be listening to this series on loop for quite awhile ❤
I did not skip the ADS in 30 mins length to support you Dr Andrew Huberman🙂
Thank u Dr Huberman for these amazing podcast series especially with Dr Galpin🙏🏼
I’m no professor but I can honestly say I am an expert on pain. I am in pain 24/7, muscle pain/nerve pain etc.. had a very venomous snake bite, almost had my leg amputated but they managed to save it but not a lot of the muscle that became necrotic.. the nerves are shot and the muscles are fairly regularly spasming and cramping in ways that almost look like my leg is possessed. The pain is severe and intense. Concentrating is a supreme effort, sanity is barely optional.
Yes! Another one with Dr. Andy Galpin, best duo 👌 💪
All week I've been waiting for this.
I enjoy & really appreciate (Andrew) & your thought provoking questions… & equally appreciate your guest’s answers… You are both Brilliant ❤🧠♥️🧠
Proff Huberman always a fantastic free Education on so many topics..now on recovery thank you so so much love ya guest to Andy Gaplin too very informative
14:50 There's the scientific backing for a huge core of the kneesovertoes/ATG system. This series has been really great!
damn andy boi hitting huberman with that subtle condescendence at every chance 👌🔥
Lol
You are empowering me with these podcasts man. I am such a huge fan.
Gotta tell you guys, these episodes have been a great refresher of what I learned in my exercise science undergraduate degree, and have in fact added on MUCH more depth to what I already knew (or thought I knew) lol
Thanks for having these types of podcasts , it surely has helped me tremendously in my daily life training experience. Keep up with the excellent work you are doing 👏 👍
Can't wait for the Nutrition episode of your talks with with this speaker! 😊 I was taking Ashwaganda in the morning before my workout, thanks for the info
Thanks, great topics, would love to summarise these 6 sessions in one session as headings to keep in mind always. God blessings.
Extremely useful as others have mentioned.
I believe that with the amount of men on TRT it would be beneficial to the audience to go over how those on a dose of TRT can take the most advantage of improved recovery and consistent levels of testosterone in the body.
The concept is so simple that it's overlooked: you need to get if you want to give, and give if you want to get.
On my recovery day y'all drop this, amazing
I enjoyed the episode but this guy can sure talk. Brevity is an underated skill.
Listening to this podcast while I workout 🙂
Rockstars! Thank you for sharing your gifts.
Finally here at this part of the guest show and I'm so excited!!
Thank you for these podcasts! May I have a recommendation? It would be very helpful to have a quick summary at the end of the episodes. The format itself is quite long, very scientific (which are all great) but it is sometimes difficult to keep track of all the useful techniques mentioned.
I've been loving this series and implementing everything I can! Thanks!!
This is the episode that I needed to see, but didn't know how badly I needed it.
This series has been priceless, I have listened to each episode with you and Andy and have listened to them several times, thank you for these they are incredibly valuable to me and I'm sure millions of others, forever grateful 💪 🙏 ✊ 🔥
First of all, thank you Andrew for all the guidance you have provided in this series on fitness as well as on other topics. Much appreciated.
You mentioned that the off weeks historically have come naturally through being sick. I managed to get some flu or something alike recently (I am a person who gets it once every or every other year)which made me look for best protocols how to deal with these symptoms, till what tempretature shall one allow the body to heat up before taking some pills, what to eat/what not to eat, etc. but without good summary anywhere. Maybe might be an idea for some of future episodes
So glad actual education is easily available.
Thank you, thank you, thank you. You deliver more than enough information so that even I can learn more about my body enough to improve my racing!
I've been wondering specifically training to improve recovery was possible for quite a while now and am excited to discover this video. Thank you
Exactly what I needed, big respect for both of you guys!!
What supplements did he mention?
It would be nice if u could touch on "collagen". Not just for skin, but on everything the body needs collagen.... brain, athlete performance etc why we can't absorb collagen supplements...
Drink your bone broth
Andy galpin reminds me of my eye doctor and I love my eye doctor so I love galpin
Thank you and your amazing guest for such in-depth information🔥 would love to hear more about training and recovery for pregnant women (especially resistance and endurance training)
2:26:45 the discussion about mirrors and video. I believe, one reason for the boom in gymnastics skills is the ability to instantly video review EVERYTHING. When I was training and competing, this was rare and expensive. I remember thinking; I tumble slow. 🤔 I was able to immediately speed up my tumbling.
Instant video review has been a game changer in skill acquisition. 👍
Great discussion indeed. As a long-term distance runner, here's something I've observed about the mind-body connection and performance, which I was reminded of during the discussion on lowering heart rate through recovery. While doing an easy recovery run on a treadmill (5:30/k pace in my case), I follow a protocol in which I relax my mind and body by semi-closing my eyes, consciously relaxing the muscles in my face, shoulders and buttocks and thinking in a dream-like fashion. This consistently reduces my heart rate by 3 beats a minute as I continue to run at a constant pace - say from 130 bpm to 127 bpm. Essentially, I'm getting the same pace from a lower level of effort. I take some of these relaxation techniques to harder runs hoping that I'm getting the same efficiency gains. No way to track it but perhaps even the idea that it is less effort has a placebo effect. Thought I'd share that.
Agree 💪🏽🧠💜… Not to be a ‘pain’ in the 🍑… We want another episode on pain …
🙏🏽🙏🏽🙏🏽🙏🏽
This was absolutely fantastic. Thank you both for doing this!
Recovery is my favourite bit!
@Andrew Huberman Is it possible to have a talk about training/gaining weight/muscle mass as a ectomorph body type. And about calisthenics as I'm not a fan of going to gym's I like working with my body, but how effective is it, how to optimize etc...
I Have trouble gaining muscle / maintaining body weight... if I don't train I will lose weight no matter my food intake.
Love the content learning every time I tune in. Keep up it please
Train with lots of volume to induce soreness, this will make you hungry. I used to not put on weight either but it had a lot to do with the quality of food. I realized that my body didn't absorb "trash food" I could literally eat entire large pizzas single handedly and be losing weight. Started eating organic pasta, rice, bread, olive oil, butter, eggs, ground beef etc. Keep it simple but still good. Once you start to build more muscle your body will actually hold onto fats a little more too. Just get used to being sore half the time and you'll put on weight. Oh yeah salt your food and stay hydrated
I was always really lean my whole life and went into severely underweight BMI territory about a year ago. I managed to gain some weight and I’m still working up towards a healthy BMI range by eating 500 calorie surplus everyday, making 30% of my macros protein, using dumbbells and resistance bands at home and _trying_ to get at least 7-8 hours of sleep. Body looks better than ever and feels better than ever. Oh and plenty of water
I was just looking for information on recovery because there is so much information out there but nothing to explain why or backup information. Thank you, Andrew!!
Guys, just because professors spent so much time on exercise pod series, don't mean exercise difficult! Especially if you are not familiar with this topic.
Just start with doing something very traditional session, like running or push up or shadow boxing, and go to the limit of your capacity without getting injured first, then you get experience and get better intuition of exercise.
Hi Dr. Huberman,
First of all i love your content and i learn a lot listening to your poadcasts. I’m sure it takes a lot of energy to do, but you are inspiring a lot of people. So please, keep your good work.
With that being said, i’d love to see an episode on firefighters lifestyle and health tips maybe with a special guest. I dont know if that’d be possible.
Anyway, thank you for your hardwork and keep doing what you love!
(Sorry if my english is bad) 😅
One small correction I would make from the discussion is that creatine kinase primarily catalyzes the formation of phosphocreatine from creatine, but can also catalyze the reverse reaction of converting phosphocreatine back to creatine to regenerate ATP. Just wanted to clarify the function of creatine kinase that Dr. Galpin mentioned around 37:00, which he may have omitted for brevity. Been really enjoying this guest series; truly a masterclass in training and recovery.
Drop everything and, watch this power couple!
On the recovery protocol regarding breathing, i found the buteyko techniques most useful! (from Oxygen Advantage) Maybe you invite Peter Mckeown on a podcast, will be amazing! Thanks for all the precious informations!
Thank you I'm 63 and my recovery is much different than from 50.
Ooooooh, I just can't wait to listen to the whole episode, I'm just at the beginning. I'm confused about one thing connected to recovery & adaptation in the hypertrophy context. Back in the day a common "popular science" consensus was that after an intense hypertrophic training it was good to do some cooldown, stretching, sauna, cold immersion, rolling etc. to mitigate later soreness AND boost recovery. But for the last 2-3 years I've heard o lot of sport scientists like dr Israetel talking about how those things are boosting recovery BUT diminishing adaptation because you need all of that inflammation etc. to trigger the adaptation, supercompensation of the muscle tissues etc.
Actually, I've heard a lot of people telling that about particularly cold immersion, that it's lowering the hypertrophic gains, if you are doing that immediately after the work out. But for example dr Rhonda Patrick was also explaining how sauna / heat exposure is actually boosting adaptation, while dr Israetel explained how all of the recovery protocols just after the training are boosting regeneration but not adaptation and supercompensation.
I hope that this episode will clarify those things for me.
Thank you for the broad and actionable overview.
QUESTION? Do I understand right that actually INCREASING inflamation with your first post-workout meal (i.e bacon, meat, butter etc) is a good tool to optimize adaptation triggers?
As always - just brilliant!
People say Lex is a robot. You are most certainly a machine - how can I become as productive as you? Is it even possible?
Oh, please do an episode on fascia?
Sir huberman thank for sharing the knowledge .why depression causes memory loss, negative thoughts, poor concentration.please explain
Now this is the episode I needed the most, THANK YOU!
These conversations are awesome. Thanks for putting this information out there.
I listened to this and the other 5 episodes in the series, and I was shocked that stretching after training was never mentioned. (or did I just zone out when they brought it up??) Huberman said that someone reads all the comments, so to the person reading this one, I would love to hear Galpin (if he comes back) talk about the effects of stretching after training or just in general. Thanks!
thank you guys very much; God bless you
Thank you Dr. Huberman.
Let's gooo, been loving this series.
movement does indeed prevent soreness. If I do 7 day straight of intense pushups, I won't get too sore, I never give my muscles a delay to let the delayed onset muscle soreness set in....however I I do 5 days straight and then take a break for the weekend suddenly the soreness will set in a day or two later
that's not to say that overtraining the same exercise everyday with no breaks is great...I won't get really sore, but I also won't really improve, and I may get sore/injured in the joints (wrist/shoulder etc)