We’ve created a zero-cost PDF of the step-by-step approach for optimizing your training program outlined in this episode by Dr. Galpin. You can download the 10-Step Approach to Designing a Training Program PDF here: hubermanlab.com/wp-content/uploads/2023/02/10-Step-Approach-to-Designing-a-Training-Program.pdf
I think it would be cool (if possible) to make a video on perspective,development and trauma. Also a video on how to significantly reverse damaged cause my alcoholism or just things to improve cognitive health in general.
What a treat! It's unimaginable how the professor takes immense time to upload 2 incredibly detailed episodes a week, all that on a side of his main career! Dr. Huberman must own a time machine to save time! Thank you so much for putting out this valuable content!
I’ve been listening to this entire series with some weird feeling that I know Andy from another time. It just clicked that we attended Linfield and played football there at the same time. I quit due to injury, got fat, life went on… now I’m listening to him as DR Galpin helping me unfuck myself and try to become an athlete again at 40. Crazy. Great series, and thank you for doing what you do. I’ve dropped 87 lbs, gone from the couch to running 12-15 miles a week, and gotten pretty jacked again in the last year, all powered by advice I’ve picked up from you two (and many other of your guests) . Thank you.
@@backfru I think if you are criticising a persons life’s work then the very least you can do is to back it up with knowledge based practice information that is, as good as the relevant, evidenced based research you are willing to gripe about!
I gotta tell you that I really wouldn't need to see that or that it would add anything. It's just not what these videos are about or for. I dunno if they have something like that planned later but I doubt it, it just doesn't fit the format.
THis has been such an amazing series. It's so cool to understand why some personal trainers did programming a certain way or how the body responds to each different training method. I'm so glad I've been following this podcast for so long. These past two years I have learned so much about life science in general it's been fantastic.
I've been listening to this series during my daily workouts, and learning SO much! Thank you for making this valuable information comprehensible to an average non-scientist! You discuss bone density here, and the merits of lifting or using resistance training. I semi-retired and started weight lifting at 65. I will be 70 in three months. I have improved my bone density T and Z scores in the almost 5 years of strength training, plus lots of walking. I did improve my nutrition, and added substantial calcium (on average 125% RDA) to my diet, but have done this on my own. My doc thought I was on a fool's mission. You suggest that bone density must be built in your 20's, and I know it's easier then, but I'd love for other 65 yr old women to know that it's possible to improve as a retiree, without drugs with depressing side effects. DO NOT GIVE UP! GET GOING. I'd be happy to share my T and Z scores, as well as my Dexafit scans if anyone is interested.
I have already watched the first 3 parts of this series and then I've lost count how many times I've revisited sections of those vods. So, you can imagine my anticipation for these. Amazing duo Thank you!
Thank you both for these series. They are immensely interesting and beneficial. I really love the way Dr. Galpin talks. No bro science, no bs. Only real science and to statements like “You can’t train same muscles on consecutive days”, he replied “It’s a complete nonsense”.
Wow. After a difficult year I have finally gotten back on track on my health and fitness journey. Started listening to Dr. Huberman's podcast again, and these past three days mainly focused on the Dr. Galpin's episodes. Amazing timing for a new one, talk about the universe coordinating when it senses a real will to overcome difficultes, including addiction. Thank you Dr. Andrew Huberman, it has been over 10 days off from booze and getting back into what I really love - fitness and optimal brain function. I get a lot of my resilience from you and your podcast. 🙏
I am immensely grateful for this 6-part master class in physical performance and human optimization. This is the most comprehensive and actionable information Ive encountered on the subject, and I don't want this series to end... So FREAKING GOOD!
What a great podcast. Something for everybody, I’m 75 started weight training again after seeing how much muscle I was losing even though I could do long hikes. The last hour or so was informative and clear . Absolutely spot on. Always love to listen to Dctr Huberman andAndy in podcasts. Thank you. From over the pond.👍
This is like gold. First time I’ve heard Dr Galpin. He so reminds me of my professional fitness trainer, son. RIP The explanations here are humble, wise and knowledgeable. We need to elevate our professional trainers who have really given their life to ‘good health’. Love you guys.
You are like the PhD advisor and mentor, I never got during my own PhD. I learned more neuroscience and life science from you, than in the graduate and PhD programs I pursued. Thank you :)
@@cartier13 scary and difficult things make you grow better.. Unfortunately, in my PhD all the things that could have been smoother and straight forward, didn't work well. But it doesn't have to happen with you. Go ahead and take that course you wish to pursue. All the best :)
@@cartier13 And one of the best piece of advice is to consider all the reputable researchers and scientists you trust, and see if there is any commonality in where they got their PhDs and even where they're working and doing research now. If there is significant overlap between the two, you now have an ideal program to look into (e.g., 3 out of 5 got their PhDs and now are research scientists at UT-Austin). But if there's not, then see if maybe there is commonality in where they were educated (e.g., maybe 3 of the 5 all did their PhD work at UCLA) and aim to go there, and afterwards pursue post-doctoral research with them where they are now. In short, follow in the footsteps of those you respect and want to emulate. And, of course, this assumes they work in the same field you're pursuing. Nor does it exclude looking at reviews of (and even talking with) alumni from potential schools. Get real info from those with real experience there.
With no intent to insult, what qualifies you as a PT? Do you just know the basics and teach beginners or how does your world/job function, i'm genuinely curious.
@@wowandrss No insult taken. I am certified by the National Academy of Sports Medicine. I consider myself very much a beginner, and I train beginners. Mostly I help the elderly improve quality of life and get stronger. I've been practicing for about 18 months. I have a lot of personal experience in that I have overcome obesity, and more recently a traumatic accident that broke my spine and shattered my pelvis, but have recovered fully and I have a Corrective Exercise Specialization through NASM. All that being said, I have no experience training athletes and given that the extent of my education is limited to a certification, I learn a lot by digesting Dr. Galpin's content, and by proxy I feel as though my clients benefit as well. I maintain a growth mindset and understand that there is much to learn and a lot of experience to gain but I am confident in my ability to empower, support, and and teach my clients how to improve their general health and fitness as I stay up to date on the current science and learn from the best. Hope that helps!
I say this all the time, but I am honestly so grateful for this free education. I find these podcasts not only informative but generally interesting. Thank you both!
This whole series has been so incredibly informative & helpful. I can't even express my gratitude. Since English is my native tongue, I listened to the most important parts several times and learned so much. Thank you Dr. Huberman & Dr. Galpin. So for my protocol I constructed this routine suited for my personal goals. Thankful for every opinion I receive Day#1: Power/Speed + Strength Day #2: Muscle Endurance in Zirkelform + 45min Day #3: Strength + Hypertrophy Mix Day #4: Mobility + 10x 30sec Sprints Day #5: Mobility + 45min or 12min All out Day #6: Strength + Hypertrophy Mix + 3x 2min Day #7 Mobility
This is my favorite podcast mini-series by far. Another great episode with the amazing Dr. Andy Galpin. Even though I said so in every episode so far, I am truly happy to comment once again and stress that this series is worth it's weight in gold for me. Thanks to the both of you!
All different series and sections really change my thought. I love every sight that Ive never realized which is really important so far that change my point of view in something that not in my thoughts before. I feel so much acknowledge by following you and cant wait to watch more.
Happy to hear the S.M.A.R.T. Goals was in this. We recently went over this as a project in my Health Care Assistant program. Learning how to set goals so we can succeed in a timely manner in our personal life but also in our work life was a fun activity. My SMART goal was about strength training but for work purposes it's centered around client care.
I tend to work out aimlessly with no plan until I'm fatigued. Thank you so much for this series! I'm now motivated to set some S.M.A.R.T goals and implement these principles. I especially loved his comprehensive explanation of aerobic and anaerobic metabolism.. I'm an MLS and love science (it brought me back to my biochem classes)!
It’s incredibly profound how articulate the two of you are. This information is so unbelievably valuable; I’m so pumped to build out the routine a bit more!
Dr. Andy Galpin is a genuis to say the least. Thank you Dr. Huberman for getting him on the podcast and for providing such useful and educational and amazing and just 🤌🏻 quality content. Thank you!
How many hours of Andy in this podcast around 20hrs already ?, but no matter of hours after hours of Galpin, it’s just not that realistic and practically applicable for most. 10mins of Mike Mentzer is more useful than hours of self promoting of Galpin.
This series has been extremely valuable to me. I plan on implementing the things I've learned into my own training program in order to transform and upgrade my fitness levels. Thank you both for putting in the time and effort to provide us with valuable knowledge.
Wowie! Soooo much excellent information in this series!!! I would like to request again (because how could you possibly read ALL of the comments Andrew?!) that you interview Dr. Stacy Sims, with a focus specifically on fitness and overall well-being for post-menopausal women. Her book "Next Level" is AMAZING and incredibly helpful. Thank you for your work. I'm always impressed by your excellent questions and ways of making information relatable and actionable.
Amazing amount of work you guys are putting in and sharing with the world. Thank you so much for all the content. Everyone should give a thumbs up on this. Top tier.
You 2 guys are wonderful professionals! This is the best series I have ever seen on an online platform or even lectures. Thank you so much for all you do! You rock Have a great great day and thank you again for all of this wonderful knowledge!
Thank you for all you do, Doctors :) At almost 68, my goals are certainly health and longevity first; losing fat which relates to the first two and also to the fourth goal, aesthetic. I may be getting old but I still have some vanity. As a retiree I have lots of time, while as a homesteader I have higher physical demands than the typical American man my age. I downloaded the planning PDF, I'll see what I can come up with for quantifiable goals :)
Thank you for this. Only recently joined a Gym and the trainers were not willing to listen to my goals. thank you for this. it will allow me to take matters into my own hands and craft my own work out plan.
In the beginning I thought I am not going to listen so lengthy conversation but within 15 minutes of podcast I got stucked with it, very useful information and I am hoping to follow some of these tricks in my life, keep the good work going👍👍
I am thoroughly enjoying the wealth of knowledge exchanged between these great minds. I have been a coach for 10 plus years, a lifetime, self-guided student of learning from a variety of topics, avid thru-hiker/backpacker, wife and mother of two. I have obtained many nuggets of wisdom from Andy Galpin in my CrossFit journey and have tuned into Andrew Huberman REGULARLY over the past couple of years. Watching this series is like bringing Batman and Superman together, difference being there's a whole lotta note taking. Thanks to both superfriends (as K Starr would say) for helping me along on my journey to feeling awesome, looking healthy and riding the longest wave ever we call life.
I can’t even think straight after your assessment of gi/towel pull ups. Especially if you train in the gi. They are completely gold. Strengthening your grip in this way unlocks more of the power you already have in your back. Everyone can already deadlift/row more with wrist straps. This allows you to access more of what you have in a practical way. If a monster grip is still beneficial. Then so is this exercise variation. This gives more practical improvement to your grappling than most would imagine.
That was fantastic! Im a 60’yr old PT and most of my clients have been with me 15 years plus, ware all aging (We lift weight for health but are not compatible weight lifters , and are just trying to find a balance between performance and longevity . I’m finding that progressive resistance meaning lifting more and more weight usually gets interrupted with injury when we get close to PR, when your over 60 yrs old like myself , so I was stoked to hear Andy mentioning other goals and ways to measure progress , more sets , working on a difficult technique , feeling better, better blood work , better mobility, is really smart . I can’t wait to listen to the other episodes with Andy. 👊🖖
Loved this episode. By pure trial and error I have gone through these steps to land on my current program (which I started many years ago). I do calisthenics because I originally travelled a lot (getting into cities at 11pm and red eye flights in the morning) or was at home but needed to be physically at the house as needed to look after kids. Then I shifted to early morning sessions as this is the only time I could guarantee time to my training. As I've progressed in calisthenics I've begun to love it. BUT, I originally went down this path due to a lot of the factors outlined in this podcast. And, as I replayed the steps I still come to the same result, this works for me due to the factors in my life. Love this series!
this channei has changed my life. Thank you so much for ALL that you do!!!!!!!!!!!! When Dr. Galpin mentioned tissue recovery and that conditioning the feet would be primary in preparing for one's first half marathon - Also, after hearing Dr. Huberman reference the benefits of accupuncture, it occured to me that I would love to see an entire episode on all things 'PEDAL.'
I am actually not a science guy but Andrew huberman made me fall in love with science. Dr Andy too is someone who is capable of explaining any complex stuff in simple words .
Dude. As a science grad I value everything, best part is as ADHD I cannot put it together. Or reference it. This is a real God send. I love long format in your lecs. I actually focus and best keep it on at gym!
Another fantastic episode in this series. Love listening to the details of coming up with a solid plan for physical improvement. I took the leap and decided to work with Andy directly and he's got his craft dialed in. Keep up the good work!
Please can you include a conversation with Dr. Andy about his recommendations for following the protocols for women with weakened pelvic floors? Can they follow the strength training guidelines or should they replace e.g deadlifts with hip thrusters? Can they do more damage if they were to train at their maximum? I will really appreciate some advice as it is rarely spoken about and you have access to the experts who can give the best insight. Thank you so much, I am loving every second of each episode!
Dr. Huberman, you mention in your podcasts that you (team?) read all the comments, so I hope you find this. First thanks for what you do, next to JRE this is my next most listened to podcast. This episode was particularly cool, I remember watching Barbell Shrugged on YT back in the day. Anyway the reason I was hoping this comment would be read: my wife is having a bunch of autoimmune and hormone issues, and we’re trying to get it ironed out before we try for our next kid. We’ve had some losses since the first, and have had everything tested between her and I, and the only thing not on point is her thyroid has some markers, and she has hashimotos. We’ve cleaned up our diet completely, she’s fit, we don’t drink or smoke, we’ve gotten rid of almost all plastics used in normal day to day, and replaced all of our daily hygiene products with non-toxic versions, all the way down to our dish soap and laundry detergent. What else can we do to get her stuff under control? Would you recommend any clinics that are the equivalent to Meric Health for women? We’re running out of stuff to work on lol thanks!
This is by far my favorite podcast of all time. This series specifically has been an incredible wealth of knowledge, and I’ll be genuinely sad when this series comes to an end. Even with that, I’m still so excited to see what Dr. Huberman continues to bring to teach every week
Truly excellent series of interviews with an expert who truly knows what he's talking about. I've learned so much already and can't wait to hear this episode. Greetings from bonnie Scotland
This is such valuable information! I am obsessed with this guest series and have been watching the episodes on repeat. I'll be purchasing the Naked Warrior because learning calisthenics is my primary focus. THANK YOU.
Hey Professors, your content is so valuable!! Is there any way you could form a work book style pdf: key take-aways of each podcast and how to apply/adapt to personal situation?
Rating: 7.8/10 In Short: Goal Oriented Training (with limited mechanism on why...) Notes: This podcast starts with another solid, natural conversation of getting into how you should think about your training big picture--what goals should you have? And the point comes across clearly--you need to think longer term, what are you trying to achieve, and not necessarily be so stuck on short term or metric based goals. This point is nailed down huge, for almost 1.5 hours, and I felt it went on much too long. Then there are a few more fun questions about exercise timing, sleeping, volume, that give us a nice break. But then we dive into a prolonged example of a 1 year plan that takes us into a long discussion about the timing of lifting throughout the year. And throughout this we never really have much scientific mechanism or papers referencing much of these details, as compared to last few episodes (instead its just more examples of Galpins training with athletes…). These were a bit too niched and the convo didn’t flow (wasn’t as fun to listen to frankly) as the previous podcasts in this guest series. So while this episode wasn’t necessarily bad, it was just worse relative to all previous episodes.
Been thinking about this for hours today, going to try and craft myself a good plan. Really chomping at the bit for the nutrition episode of this series. Thanks for making these.
How many hours of Andy in this podcast around 20hrs already ?, but no matter of hours after hours of Galpin, it’s just not that realistic and practically applicable for most. 10mins of Mike Mentzer is more useful than hours of self promoting of Galpin.
How many hours of Andy in this podcast around 20hrs already ?, but no matter of hours after hours of Galpin, it’s just not that realistic and practically applicable for most. 10mins of Mike Mentzer is more useful than hours of self promoting of Galpin.
@@vidalskyociosen3326 it's a lot of hours. And I've listened to all of them. And not once had Andy promoted anything? I used to work with Tony Little's daughter. I think what those guys did is great. I also think Dr. Galpin also has valuable advice. I'm not sure why it needs to be a contest.
Just wanted to thank both of you for this amazing information you are sharing with us. It's ubelievable how lucky we are to be able to access this quality of information for free.
❤ For time 2:28: Start with a warm shower then end it with a cold water shock until shaking slows, has always worked for me. The shock kicks up the white blood cells to fight off sickness from progressing. Done as soon as I felt off and continued for 3 to 5 days. Preferably before bedtime. But anytime during the day as well for each shower. Hope this helps. ❤
Thank you so much, very valuable information. Demystifying and validating, I have been waiting for a series like this. Dr. Huberman, I have always wondered about training while tired/sick etc.
Dr. Huberman, I have been listening to yours podcast on Spotify since you started. Now I follow you on UA-cam or I listen to other podcast where you are the featured speaker. Your series with Andy Galpin are my favorite! I am a lifelong athlete and I'm still grinding at 64 yrs old. You mentioned at about 82 minutes, that you have a vocal tick. Everything you briefly described about your tick is exactly what my 15 1/2 yr old son is experiences. He has had the ticks, both vocal and physical since he was 6 yrs old. My wife and I have consulted a neurologist, a homeopath, PT, and the list goes on. What if anything, have you found to be most effective on your ticks? Thanks so much!
Yesss!! Loving this information 😅 longevity is always on the list. I’m 35 and have succumbed to imbalances in my body. I am interested in overcoming my imbalances and sustaining my overall mental health and look 👀 fit. ❤❤ Thank you 🙏 From Canada 🇨🇦
There are a lot of good nuggets here but I'm just left confused at the end. We start by talking about how you should pick one goal to work on for 3 months and we end with training programs that try to achieve all goals together within a week. Why isn't the 3 day per week program following the principles laid out earlier? As Andrew pointed out and we didn't quite get an answer there seem to be different opinions on the "Zone 2" component (in this video but also in the endurance episode). Andy is saying if I want to improve my 10K times then most of my practice should be at my 10K pace whereas we've previously heard that it's beneficial to have most of your training at lower intensity and then do HIIT work for your VO2MAX concurrently. I am 54. I am running a 10K in 3 months and I want to improve my time (I'm not a professional athlete). I can put in an hour six days a week. I don't want to neglect strength. I also want to build muscle. Currently I do 3 days a week of weights in the gym. Full body workouts. A mix of strength, hypertrophy and muscle endurance (focus on strength right now but I throw in deadhangs, carries, core etc.). I run 3 times a week. One of those is HIIT (warm-up + x3 30-60s bursts of 100% with 1-2m rest). One longer run. One extra run. My runs are at Zone 2. So on one hand this seems mostly in line with the plans discussed at the end of the episode. But it also disagrees with the principles discussed at the beginning of the episode. What I think I learned here is: 1) Within the week arrange these so they interfere less with one another. 2). I might want higher intensity in my non-HIIT runs. 3) I'm paying some price on my 10K by not making that my single goal. Fine. What's that price? 4) But I'm gaining on the other metrics? 5) Be more precise with my actual plan vs. winging it. Whatever that plan is.
We’ve created a zero-cost PDF of the step-by-step approach for optimizing your training program outlined in this episode by Dr. Galpin. You can download the 10-Step Approach to Designing a Training Program PDF here: hubermanlab.com/wp-content/uploads/2023/02/10-Step-Approach-to-Designing-a-Training-Program.pdf
I think it would be cool (if possible) to make a video on perspective,development and trauma.
Also a video on how to significantly reverse damaged cause my alcoholism or just things to improve cognitive health in general.
Wonderful! THANK YOU DR. GALPIN AND DR. HUBERMAN!
Amazing! thank you
Many thanks, your expertise in the area is truly fantastic! Looking forward to applying this approach to my fitness routine 💪
Thank you so much!
What a treat! It's unimaginable how the professor takes immense time to upload 2 incredibly detailed episodes a week, all that on a side of his main career! Dr. Huberman must own a time machine to save time! Thank you so much for putting out this valuable content!
This the real comment right here
Umm...he has help
@@barbarafairbanks4578 of course he has help, it's teamwork, but he's pulling the most of the weight
@Vörös Tabletta really?
You have a birdseye view?😅
It's adorable, although with a 3+M subscribers i guess he has a team or at least some help
I’ve been listening to this entire series with some weird feeling that I know Andy from another time. It just clicked that we attended Linfield and played football there at the same time. I quit due to injury, got fat, life went on… now I’m listening to him as DR Galpin helping me unfuck myself and try to become an athlete again at 40. Crazy. Great series, and thank you for doing what you do. I’ve dropped 87 lbs, gone from the couch to running 12-15 miles a week, and gotten pretty jacked again in the last year, all powered by advice I’ve picked up from you two (and many other of your guests) . Thank you.
Good Luck!
Hopefully Dr. Galpin sees this comment.
As in Linfield, Monmouth, Oregon?
Omg yes it is, 5 miles from my house! Got that PNW blood in him
My boy runs his HREM PROTOCOL with two points in relationships only. LOL.
REAL G.
So great to hear information that is up to date, evidenced based with no BS and is free. Can’t thank you enough.
No BS?
There's all kinds of BS throughout
full of Badass Science,
Breaks Stereotypes
And Bromance Signs
@@backfru I think if you are criticising a persons life’s work then the very least you can do is to back it up with knowledge based practice information that is, as good as the relevant, evidenced based research you are willing to gripe about!
@@annenittis6506 Read the entire coment Anne is not what you think
It would be cool to see a full workout video of Andy and Andrew executing some of these protocols.
Yes wouldn't that be nice!
No homo
I gotta tell you that I really wouldn't need to see that or that it would add anything. It's just not what these videos are about or for.
I dunno if they have something like that planned later but I doubt it, it just doesn't fit the format.
Lol he’s ly into “research” dawg
yesss, preferably oiled up
THis has been such an amazing series. It's so cool to understand why some personal trainers did programming a certain way or how the body responds to each different training method. I'm so glad I've been following this podcast for so long. These past two years I have learned so much about life science in general it's been fantastic.
Ll
Ll
Isn't it just the BEST EVER??!! I feel so grateful too.
I've been listening to this series during my daily workouts, and learning SO much! Thank you for making this valuable information comprehensible to an average non-scientist! You discuss bone density here, and the merits of lifting or using resistance training. I semi-retired and started weight lifting at 65. I will be 70 in three months. I have improved my bone density T and Z scores in the almost 5 years of strength training, plus lots of walking. I did improve my nutrition, and added substantial calcium (on average 125% RDA) to my diet, but have done this on my own. My doc thought I was on a fool's mission. You suggest that bone density must be built in your 20's, and I know it's easier then, but I'd love for other 65 yr old women to know that it's possible to improve as a retiree, without drugs with depressing side effects. DO NOT GIVE UP! GET GOING. I'd be happy to share my T and Z scores, as well as my Dexafit scans if anyone is interested.
I have already watched the first 3 parts of this series and then I've lost count how many times I've revisited sections of those vods. So, you can imagine my anticipation for these. Amazing duo Thank you!
Thank you both for these series. They are immensely interesting and beneficial. I really love the way Dr. Galpin talks. No bro science, no bs. Only real science and to statements like “You can’t train same muscles on consecutive days”, he replied “It’s a complete nonsense”.
Wow. After a difficult year I have finally gotten back on track on my health and fitness journey. Started listening to Dr. Huberman's podcast again, and these past three days mainly focused on the Dr. Galpin's episodes. Amazing timing for a new one, talk about the universe coordinating when it senses a real will to overcome difficultes, including addiction. Thank you Dr. Andrew Huberman, it has been over 10 days off from booze and getting back into what I really love - fitness and optimal brain function. I get a lot of my resilience from you and your podcast. 🙏
Absolutely INSANE that this series is available for free. Incredible stuff, guys!
I am immensely grateful for this 6-part master class in physical performance and human optimization. This is the most comprehensive and actionable information Ive encountered on the subject, and I don't want this series to end... So FREAKING GOOD!
What a great podcast. Something for everybody, I’m 75 started weight training again after seeing how much muscle I was losing even though I could do long hikes. The last hour or so was informative and clear . Absolutely spot on. Always love to listen to Dctr Huberman andAndy in podcasts. Thank you. From over the pond.👍
This is like gold. First time I’ve heard Dr Galpin.
He so reminds me of my professional fitness trainer, son. RIP
The explanations here are humble, wise and knowledgeable.
We need to elevate our professional trainers who have really given their life to ‘good health’. Love you guys.
You are like the PhD advisor and mentor, I never got during my own PhD. I learned more neuroscience and life science from you, than in the graduate and PhD programs I pursued.
Thank you :)
That's so scary, what does anyone actually learn in university?
@@cartier13 scary and difficult things make you grow better.. Unfortunately, in my PhD all the things that could have been smoother and straight forward, didn't work well. But it doesn't have to happen with you. Go ahead and take that course you wish to pursue. All the best :)
@@cartier13 And one of the best piece of advice is to consider all the reputable researchers and scientists you trust, and see if there is any commonality in where they got their PhDs and even where they're working and doing research now. If there is significant overlap between the two, you now have an ideal program to look into (e.g., 3 out of 5 got their PhDs and now are research scientists at UT-Austin). But if there's not, then see if maybe there is commonality in where they were educated (e.g., maybe 3 of the 5 all did their PhD work at UCLA) and aim to go there, and afterwards pursue post-doctoral research with them where they are now. In short, follow in the footsteps of those you respect and want to emulate.
And, of course, this assumes they work in the same field you're pursuing. Nor does it exclude looking at reviews of (and even talking with) alumni from potential schools. Get real info from those with real experience there.
@@cartier13 keep in mind. That these two guys are actually professors at Universities.
As a personal trainer, this has been such an invaluable tool. I am learning so much, I absolutely love this series!
He's a PT's PT
@@ASHISHKUMARDPSG It is PTs all the way down
With no intent to insult, what qualifies you as a PT? Do you just know the basics and teach beginners or how does your world/job function, i'm genuinely curious.
@@wowandrss No insult taken. I am certified by the National Academy of Sports Medicine. I consider myself very much a beginner, and I train beginners. Mostly I help the elderly improve quality of life and get stronger. I've been practicing for about 18 months. I have a lot of personal experience in that I have overcome obesity, and more recently a traumatic accident that broke my spine and shattered my pelvis, but have recovered fully and I have a Corrective Exercise Specialization through NASM. All that being said, I have no experience training athletes and given that the extent of my education is limited to a certification, I learn a lot by digesting Dr. Galpin's content, and by proxy I feel as though my clients benefit as well. I maintain a growth mindset and understand that there is much to learn and a lot of experience to gain but I am confident in my ability to empower, support, and and teach my clients how to improve their general health and fitness as I stay up to date on the current science and learn from the best. Hope that helps!
@@AaronOysterPT Wonderful, thank you. I'd love to get my foot in the door too, some day but I feel like I need to know everything to even begin.
I say this all the time, but I am honestly so grateful for this free education. I find these podcasts not only informative but generally interesting. Thank you both!
This whole series has been so incredibly informative & helpful. I can't even express my gratitude. Since English is my native tongue, I listened to the most important parts several times and learned so much. Thank you Dr. Huberman & Dr. Galpin.
So for my protocol I constructed this routine suited for my personal goals. Thankful for every opinion I receive
Day#1: Power/Speed + Strength
Day #2: Muscle Endurance in Zirkelform + 45min
Day #3: Strength + Hypertrophy Mix
Day #4: Mobility + 10x 30sec Sprints
Day #5: Mobility + 45min or 12min All out
Day #6: Strength + Hypertrophy Mix + 3x 2min
Day #7 Mobility
I think Dr. Andy Galpin is my favorite guest ever
Unrelated, would love to see an episode or series on skin health
Andy Galpin is such a wonderful speaker and teacher!!!
Thanks! Amazing content.
This is my favorite podcast mini-series by far. Another great episode with the amazing Dr. Andy Galpin. Even though I said so in every episode so far, I am truly happy to comment once again and stress that this series is worth it's weight in gold for me. Thanks to the both of you!
Hello, nerds
Hola
When is the optic nerve going to be regenerated that's the real topic, big talks little output
Hello fellow nerd
@@zygimantas5461 fuck yeah, what's ur bench max?
Yo yo
I'm so Glad I've start that 20 hours Series. So much acurate. So much motivating. So Much Much !!!!! Thx
The quality of this guest series with Andy is exceptional.
By far one of my favorite episodes. That quarter system is laid out so well. Many thanks to both of you.
All different series and sections really change my thought. I love every sight that Ive never realized which is really important so far that change my point of view in something that not in my thoughts before. I feel so much acknowledge by following you and cant wait to watch more.
Happy to hear the S.M.A.R.T. Goals was in this. We recently went over this as a project in my Health Care Assistant program. Learning how to set goals so we can succeed in a timely manner in our personal life but also in our work life was a fun activity. My SMART goal was about strength training but for work purposes it's centered around client care.
Thanks to you Dr Huberman for inviting Dr Galpin to share these priceless info. You never disappoint. God bless you and your work,👏🙏
I tend to work out aimlessly with no plan until I'm fatigued. Thank you so much for this series! I'm now motivated to set some S.M.A.R.T goals and implement these principles. I especially loved his comprehensive explanation of aerobic and anaerobic metabolism.. I'm an MLS and love science (it brought me back to my biochem classes)!
It's time for gold and free masteral class people thank you professor Andrew👍💪
It’s incredibly profound how articulate the two of you are. This information is so unbelievably valuable; I’m so pumped to build out the routine a bit more!
Keep this up Andrew! Really appreciate the concentrated, well delivered information this gentleman is bringing. Every episode has been top notch!!!
Thank you both and all involved for the valuable content that's constantly provided!
Dr. Andy Galpin is a genuis to say the least. Thank you Dr. Huberman for getting him on the podcast and for providing such useful and educational and amazing and just 🤌🏻 quality content. Thank you!
WOW! I absolutely love this series! Thank you so much Dr. Huberman and Dr. Galpin for this top-tier content!
Love y'all been watched them all before my lifts . Takes me about a week to watch last one in segments. Thank you
How many hours of Andy in this podcast around 20hrs already ?, but no matter of hours after hours of Galpin, it’s just not that realistic and practically applicable for most. 10mins of Mike Mentzer is more useful than hours of self promoting of Galpin.
Andrew, you are very good at being very tolerant with being interrupted on your points. I still enjoy your guests and the discussions!
Absolute GOLD. Thank you, gentlemen. 🙏
This series has been extremely valuable to me. I plan on implementing the things I've learned into my own training program in order to transform and upgrade my fitness levels. Thank you both for putting in the time and effort to provide us with valuable knowledge.
Wowie! Soooo much excellent information in this series!!! I would like to request again (because how could you possibly read ALL of the comments Andrew?!) that you interview Dr. Stacy Sims, with a focus specifically on fitness and overall well-being for post-menopausal women. Her book "Next Level" is AMAZING and incredibly helpful. Thank you for your work. I'm always impressed by your excellent questions and ways of making information relatable and actionable.
Amazing amount of work you guys are putting in and sharing with the world. Thank you so much for all the content. Everyone should give a thumbs up on this. Top tier.
You 2 guys are wonderful professionals!
This is the best series I have ever seen on an online platform or even lectures.
Thank you so much for all you do!
You rock
Have a great great day and thank you again for all of this wonderful knowledge!
Thanks to Dr Galpin for keeping this as realistic as one can get, with the hard truth that life always wins.
Thank you for all you do, Doctors :) At almost 68, my goals are certainly health and longevity first; losing fat which relates to the first two and also to the fourth goal, aesthetic. I may be getting old but I still have some vanity. As a retiree I have lots of time, while as a homesteader I have higher physical demands than the typical American man my age. I downloaded the planning PDF, I'll see what I can come up with for quantifiable goals :)
Thank you for this. Only recently joined a Gym and the trainers were not willing to listen to my goals. thank you for this. it will allow me to take matters into my own hands and craft my own work out plan.
Incredibly much value for a freely accessible video, truly mastered the sharing mindset
In the beginning I thought I am not going to listen so lengthy conversation but within 15 minutes of podcast I got stucked with it, very useful information and I am hoping to follow some of these tricks in my life, keep the good work going👍👍
Dude - you've helped me with the approach I take to bettering my life... Much sincere gratitude! ❤
I listen to these videos while I sleep. It's amazing how much I absorb.
Thanks!
Fantastic quarterly protocol breakdown and the questions are spot on. My patients ask them every time!
Thank you Dr Huberman for having such educational material on your show, its really helpful
I am thoroughly enjoying the wealth of knowledge exchanged between these great minds. I have been a coach for 10 plus years, a lifetime, self-guided student of learning from a variety of topics, avid thru-hiker/backpacker, wife and mother of two. I have obtained many nuggets of wisdom from Andy Galpin in my CrossFit journey and have tuned into Andrew Huberman REGULARLY over the past couple of years. Watching this series is like bringing Batman and Superman together, difference being there's a whole lotta note taking. Thanks to both superfriends (as K Starr would say) for helping me along on my journey to feeling awesome, looking healthy and riding the longest wave ever we call life.
I can’t even think straight after your assessment of gi/towel pull ups. Especially if you train in the gi. They are completely gold. Strengthening your grip in this way unlocks more of the power you already have in your back. Everyone can already deadlift/row more with wrist straps. This allows you to access more of what you have in a practical way.
If a monster grip is still beneficial. Then so is this exercise variation.
This gives more practical improvement to your grappling than most would imagine.
That was fantastic! Im a 60’yr old PT and most of my clients have been with me 15 years plus, ware all aging
(We lift weight for health but are not compatible weight lifters , and are just trying to find a balance between performance and longevity .
I’m finding that progressive resistance meaning lifting more and more weight usually gets interrupted with injury when we get close to PR, when your over 60 yrs old like myself , so I was stoked to hear Andy mentioning other goals and ways to measure progress , more sets , working on a difficult technique , feeling better, better blood work , better mobility, is really smart . I can’t wait to listen to the other episodes with Andy. 👊🖖
Loved this episode. By pure trial and error I have gone through these steps to land on my current program (which I started many years ago). I do calisthenics because I originally travelled a lot (getting into cities at 11pm and red eye flights in the morning) or was at home but needed to be physically at the house as needed to look after kids. Then I shifted to early morning sessions as this is the only time I could guarantee time to my training. As I've progressed in calisthenics I've begun to love it. BUT, I originally went down this path due to a lot of the factors outlined in this podcast. And, as I replayed the steps I still come to the same result, this works for me due to the factors in my life. Love this series!
this channei has changed my life. Thank you so much for ALL that you do!!!!!!!!!!!!
When Dr. Galpin mentioned tissue recovery and that conditioning the feet would be primary in preparing for one's first half marathon - Also, after hearing Dr. Huberman reference the benefits of accupuncture, it occured to me that I would love to see an entire episode on all things 'PEDAL.'
I am actually not a science guy but Andrew huberman made me fall in love with science. Dr Andy too is someone who is capable of explaining any complex stuff in simple words .
Dude. As a science grad I value everything, best part is as ADHD I cannot put it together. Or reference it. This is a real God send. I love long format in your lecs. I actually focus and best keep it on at gym!
Thank you for time and effort to being this information. Especially that it is given for free
Another fantastic episode in this series. Love listening to the details of coming up with a solid plan for physical improvement. I took the leap and decided to work with Andy directly and he's got his craft dialed in. Keep up the good work!
Please can you include a conversation with Dr. Andy about his recommendations for following the protocols for women with weakened pelvic floors? Can they follow the strength training guidelines or should they replace e.g deadlifts with hip thrusters? Can they do more damage if they were to train at their maximum? I will really appreciate some advice as it is rarely spoken about and you have access to the experts who can give the best insight. Thank you so much, I am loving every second of each episode!
Dr Galpin I love the style in which you deliver knowledge! Great collaboration!
This is what I was waiting for!! All fitness kpi improvement program! Lessssgoo!
I believe Dr. Stephanie Seneff would be an awesoqme guest in such a plarform as this (series). Thanks Andrew and Team
This is my fav episode of the series ! I love the program broken down in to quarters ! Amazing concept . Thank you both for the great information.
It's wild to see that this is free for everyone to watch.
Motivating, helpful, and much appreciated. Thankyou.
Dr. Huberman, you mention in your podcasts that you (team?) read all the comments, so I hope you find this. First thanks for what you do, next to JRE this is my next most listened to podcast. This episode was particularly cool, I remember watching Barbell Shrugged on YT back in the day. Anyway the reason I was hoping this comment would be read: my wife is having a bunch of autoimmune and hormone issues, and we’re trying to get it ironed out before we try for our next kid. We’ve had some losses since the first, and have had everything tested between her and I, and the only thing not on point is her thyroid has some markers, and she has hashimotos. We’ve cleaned up our diet completely, she’s fit, we don’t drink or smoke, we’ve gotten rid of almost all plastics used in normal day to day, and replaced all of our daily hygiene products with non-toxic versions, all the way down to our dish soap and laundry detergent. What else can we do to get her stuff under control? Would you recommend any clinics that are the equivalent to Meric Health for women? We’re running out of stuff to work on lol thanks!
Thank you so much for all the great input!
In my opinion, the episodes should be shown on television :) *primetime for sure ;)
DrHubes must know many people are starting new years fitness resolutions 😂 this topic is perfectly timed 👌
This is by far my favorite podcast of all time. This series specifically has been an incredible wealth of knowledge, and I’ll be genuinely sad when this series comes to an end. Even with that, I’m still so excited to see what Dr. Huberman continues to bring to teach every week
This series is pure gold. Thank you.
This episode is God send! I was just looking for this kind of information everywhere, to no avail. THANK YOU!!
This is the bees knees of fitness and science. These episodes are what the internet was invented for!!!!
Can not say with words as how I love these series !
Prof. Andrew Huberman and their guest are the best !!
Truly excellent series of interviews with an expert who truly knows what he's talking about. I've learned so much already and can't wait to hear this episode.
Greetings from bonnie Scotland
Andrew and guests have discredited 90% of the fitness community and it's chemicals. Thanks A 🔥🔥🙏🙏
The last hour of so is a very interesting perspective on the year long exercise to take
This is such valuable information! I am obsessed with this guest series and have been watching the episodes on repeat. I'll be purchasing the Naked Warrior because learning calisthenics is my primary focus. THANK YOU.
God bless y'all. Great great work!
Hey Professors, your content is so valuable!! Is there any way you could form a work book style pdf: key take-aways of each podcast and how to apply/adapt to personal situation?
Rating: 7.8/10
In Short: Goal Oriented Training (with limited mechanism on why...)
Notes: This podcast starts with another solid, natural conversation of getting into how you should think about your training big picture--what goals should you have? And the point comes across clearly--you need to think longer term, what are you trying to achieve, and not necessarily be so stuck on short term or metric based goals. This point is nailed down huge, for almost 1.5 hours, and I felt it went on much too long. Then there are a few more fun questions about exercise timing, sleeping, volume, that give us a nice break. But then we dive into a prolonged example of a 1 year plan that takes us into a long discussion about the timing of lifting throughout the year. And throughout this we never really have much scientific mechanism or papers referencing much of these details, as compared to last few episodes (instead its just more examples of Galpins training with athletes…). These were a bit too niched and the convo didn’t flow (wasn’t as fun to listen to frankly) as the previous podcasts in this guest series. So while this episode wasn’t necessarily bad, it was just worse relative to all previous episodes.
Best Podcast Series Ever !!! Thank you Dr Huberman & Dr Galpin !!
Thank you so much Dr Huberman for your work
Awesome series! Thank you Dr. Huberman and Dr. Galpin for the FREE 10 Step Approach to Designing a Training Program PDF. What a treat! ❤
This podcast series is amazing. You guys are beasts. Thanks for the clear, structured, awesome dialogue!
Been thinking about this for hours today, going to try and craft myself a good plan. Really chomping at the bit for the nutrition episode of this series. Thanks for making these.
How many hours of Andy in this podcast around 20hrs already ?, but no matter of hours after hours of Galpin, it’s just not that realistic and practically applicable for most. 10mins of Mike Mentzer is more useful than hours of self promoting of Galpin.
How many hours of Andy in this podcast around 20hrs already ?, but no matter of hours after hours of Galpin, it’s just not that realistic and practically applicable for most. 10mins of Mike Mentzer is more useful than hours of self promoting of Galpin.
@@vidalskyociosen3326 it's a lot of hours. And I've listened to all of them. And not once had Andy promoted anything? I used to work with Tony Little's daughter. I think what those guys did is great. I also think Dr. Galpin also has valuable advice. I'm not sure why it needs to be a contest.
Awesome stuff Once again. Would love a future episode with Andy highlighting modifications to the exercise programs to enhance certain adaptations.
Yo Huberman, I can't believe your father is from Buenos Aires! Greetings from Buenos Aires, I'm a big fan.
You are sooo funny and smart having found your work such a blessing
Thank you
This
Canadian girl appreciates a Nerd!
These episodes are absolutely phenomenal- can’t wait for next Wednesday! Thank you SO much!!!
Just wanted to thank both of you for this amazing information you are sharing with us.
It's ubelievable how lucky we are to be able to access this quality of information for free.
❤
For time 2:28:
Start with a warm shower then end it with a cold water shock until shaking slows, has always worked for me. The shock kicks up the white blood cells to fight off sickness from progressing.
Done as soon as I felt off and continued for 3 to 5 days. Preferably before bedtime. But anytime during the day as well for each shower.
Hope this helps. ❤
Thank you so much, very valuable information. Demystifying and validating, I have been waiting for a series like this. Dr. Huberman, I have always wondered about training while tired/sick etc.
Really appreciate the time and effort you two put into these series thanks 🙏🏼
This channel is the best thing that happened to me in a long time.
Dr. Huberman, I have been listening to yours podcast on Spotify since you started. Now I follow you on UA-cam or I listen to other podcast where you are the featured speaker. Your series with Andy Galpin are my favorite! I am a lifelong athlete and I'm still grinding at 64 yrs old. You mentioned at about 82 minutes, that you have a vocal tick. Everything you briefly described about your tick is exactly what my 15 1/2 yr old son is experiences. He has had the ticks, both vocal and physical since he was 6 yrs old. My wife and I have consulted a neurologist, a homeopath, PT, and the list goes on. What if anything, have you found to be most effective on your ticks? Thanks so much!
Yesss!! Loving this information 😅 longevity is always on the list. I’m 35 and have succumbed to imbalances in my body. I am interested in overcoming my imbalances and sustaining my overall mental health and look 👀 fit. ❤❤
Thank you 🙏
From Canada 🇨🇦
There are a lot of good nuggets here but I'm just left confused at the end. We start by talking about how you should pick one goal to work on for 3 months and we end with training programs that try to achieve all goals together within a week. Why isn't the 3 day per week program following the principles laid out earlier? As Andrew pointed out and we didn't quite get an answer there seem to be different opinions on the "Zone 2" component (in this video but also in the endurance episode). Andy is saying if I want to improve my 10K times then most of my practice should be at my 10K pace whereas we've previously heard that it's beneficial to have most of your training at lower intensity and then do HIIT work for your VO2MAX concurrently. I am 54. I am running a 10K in 3 months and I want to improve my time (I'm not a professional athlete). I can put in an hour six days a week. I don't want to neglect strength. I also want to build muscle. Currently I do 3 days a week of weights in the gym. Full body workouts. A mix of strength, hypertrophy and muscle endurance (focus on strength right now but I throw in deadhangs, carries, core etc.). I run 3 times a week. One of those is HIIT (warm-up + x3 30-60s bursts of 100% with 1-2m rest). One longer run. One extra run. My runs are at Zone 2. So on one hand this seems mostly in line with the plans discussed at the end of the episode. But it also disagrees with the principles discussed at the beginning of the episode. What I think I learned here is: 1) Within the week arrange these so they interfere less with one another. 2). I might want higher intensity in my non-HIIT runs. 3) I'm paying some price on my 10K by not making that my single goal. Fine. What's that price? 4) But I'm gaining on the other metrics? 5) Be more precise with my actual plan vs. winging it. Whatever that plan is.