Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat | Huberman Lab Guest Series
Вставка
- Опубліковано 6 тра 2024
- This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information.
Thank you to our sponsors
AG1 (Athletic Greens): athleticgreens.com/huberman
Levels: levels.link/huberman
LMNT: drinklmnt.com/huberman
InsideTracker: www.insidetracker.com/huberman
Supplements from Momentous
www.livemomentous.com/huberman
Huberman Lab Social & Website
Instagram: / hubermanlab
Twitter: / hubermanlab
Facebook: / hubermanlab
TikTok: / hubermanlab
LinkedIn: / andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/neural-network
Dr. Andy Galpin
Academic Profile: hhd.fullerton.edu/knes/faculty...
Website: www.andygalpin.com
Twitter: / drandygalpin
Instagram: / drandygalpin
UA-cam: / @drandygalpin
Articles
Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health: bit.ly/3Rp7UlP
The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review: bit.ly/3HniYv5
Other Resources
Exercise Snacks: beyond.ubc.ca/exercise-snacks
SHIFT Breathing Gears: • Video
SHIFT Breathing Assessment: shiftadapt.com/breathwork
Timestamps
00:00:00 Endurance: Benefits, Mechanics & Breathing
00:07:30 Tool: “Exercise Snacks”
00:14:21 Momentous, Levels, LMNT
00:18:01 Endurance Categories
00:22:16 Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism
00:33:08 Exhalation Rates, Exercise & Fat Loss; Calories
00:41:47 Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate
00:47:03 AG1 (Athletic Greens)
00:47:55 Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization
00:59:35 Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue
01:08:01 Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization
01:16:07 Muscle & Basal Metabolic Rate
01:19:40 InsideTracker
01:20:43 Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates
01:27:48 Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy
01:36:42 Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic
01:50:45 Lactate, Energy Production Buffer
01:53:14 Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate
02:02:50 Lactate for Exercise & Cognitive Performance
02:04:33 Energy Production, Waste Management & Endurance Exercise; Insulin
02:12:49 Protein & Fat Utilization for Energy; Exercise & Fat Loss
02:21:20 Protein as Fuel Source, Fire Analogy
02:26:39 Low-Carbohydrate Diet & Performance
02:29:40 Muscular Endurance: Fuel Sources, Training & Capillarization
02:37:30 Tool: Muscular Endurance & Modifiable Variables; Examples
02:45:07 Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization
02:49:23 Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System”
02:58:10 Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery
03:11:45 Tool: “Sugarcane” Endurance Protocol
03:14:02 Anerobic Capacity, Training Progression
03:16:40 Tool: Maximum Aerobic Output, Training & Modifiable Variables
03:21:58 Tool: Long Duration Endurance, Training, Circuits
03:25:13 Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique
03:29:10 Weekly Combination Training, Metabolic Flexibility & Longevity
03:37:23 Tool: Mixed Endurance Training, Half Marathon Example
03:47:33 Zero-Cost Support, Spotify & Apple Reviews, UA-cam Feedback, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer - Наука та технологія
This is not a podcast. It’s a masterclass and I’m taking notes!
Well said!
Very well said!!!
So true!
M
Thankyou you this was a brilliant podcast . Really helpful and im so greatful to you both for sharing this information for free . X
I believe this summary will help us all. There you go:
03:00 ⚡️ *Endurance boils down to two main factors: fatigue management and fueling. Training encompasses managing fatigue signals and energy input restrictions.*
11:21 🤸♂️ *Any vigorous activity, not limited to stair climbing, can improve endurance in short bursts of exertion. It's about the intensity rather than the specific exercise.*
13:14 🔄 *Frequency and duration in these short bursts of activity aren't rigid. The key is periodic elevations in heart rate multiple times a day, making it flexible to fit into daily routines.*
18:23 🌟 *Endurance isn't solely about physical activity; it extends to maintaining energy throughout the day, muscular endurance, maximal efforts, sustaining positions, and covering maximum distances feeling good after.*
26:08 🌬️ *Breathing serves to offload CO2, triggered by increased CO2 levels; oxygen intake primarily facilitates CO2 removal rather than serving as a fuel source.*
31:55 🌱 *Human metabolism differs from plants' ability to photosynthesize carbon; humans must ingest carbon sources (starches, fruits, proteins) for energy and metabolic processes.*
32:51 🍔 *Fat, carbohydrates, and proteins consumed are stored differently in the body, needing metabolism to break carbon bonds for energy, releasing carbon for elimination via respiration.*
35:48 🔄 *Weight loss primarily involves reducing carbon intake or increasing carbon output (exhalation), emphasizing that different diets or exercises can effectively achieve fat loss by regulating carbon balance.*
53:41 🔄 *Burning fat during exercise doesn't directly equate to losing body fat. The body's fuel usage is a complex balance, where high-intensity exercise can tap more into carbohydrates, while low-intensity activities might utilize a higher percentage of fat but contribute less to total energy expenditure.*
57:09 🤔 *Exercise primarily burning carbohydrates can still lead to fat loss due to a balanced game in the body. Depletion of carbohydrate stores during high-intensity exercise can prompt the body to utilize fat as a fuel source.*
01:06:12 🧠 *Liver depletion and neural signals: Low liver glycogen triggers signals to protect the body from harm, shutting down physical activity to preserve survival.*
01:09:25 🍖 *Fat utilization during exercise: In a sub-caloric state, if body glycogen isn't replenished through diet, body fat is mobilized to replace glycogen stores, but fat doesn't convert directly to muscle.*
01:29:46 🍝 *Consuming carbohydrates at night does not necessarily lead to increased fat storage, debunking the myth about late-night carb intake.*
01:35:11 🏃♀️ *To enhance fuel utilization, specific training protocols cater to improving either fat or carbohydrate utilization through pre-exercise meals and exercise intensity.*
01:37:01 🧬 *Energy production involves various cellular processes-anaerobic glycolysis, aerobic metabolism in mitochondria, and the importance of managing waste products during intense exercise.*
01:45:44 ⚡️ *Higher intensity exercise initiates anaerobic glycolysis for quick energy, but with limited ATP production and increased waste products requiring efficient management to avoid fatigue.*
01:46:25 🏃♂️ *Energy from pyruvates or acetyl-CoA moves into mitochondria for aerobic processing. Mitochondrial activity is essential for complete carbohydrate metabolism.*
01:47:47 ⚙️ *Glucose breakdown results in six carbons entering the Krebs cycle, releasing CO2, completely metabolizing the carbohydrate molecule.*
01:49:19 🔄 *Anaerobic and aerobic systems aren't separate but interdependent; compromising one impacts the other. They funnel to the same endpoint, and limitations in either system hinder overall performance.*
01:53:28 🏃♂️ *Short, intense exercise mainly utilizes phosphocreatine, followed by anaerobic glycolysis from carbohydrate stores for quick energy production.*
01:56:05 🥤 *Anaerobic glycolysis breaks down glucose, yielding limited ATP and producing pyruvate, which enters the mitochondria for aerobic metabolism if sufficient oxygen is available.*
02:06:42 🍌 *Carbohydrate intake before exercise can cause blood sugar fluctuations leading to a crash during prolonged activities. Pre-race nutrition should mimic your training routine to avoid unexpected reactions.*
02:07:54 📚 *Consistency in training, nutrition, and supplementation before events is crucial. Avoid trying new things right before an important race or test.*
02:11:10 ⏱️ *For endurance events beyond 90 minutes, managing muscle and liver glycogen becomes crucial.*
02:11:38 🏋️ *Strategies like increasing muscle glycogen storage or enhancing acid buffering systems can maximize endurance.*
02:12:58 🥩 *Protein contributes minimally to energy output, usually at best about 10% during long-duration exercises.*
02:14:07 🥖 *Carbohydrates start anaerobically and end aerobically in the exercising muscle tissue. Fat, however, mostly comes systemically from stored sources.*
02:26:36 🍖 *In extremely low-carb diets, adaptation occurs to generate glucose from other sources, but it can hinder performance, especially in anaerobic-based activities.*
02:28:00 🏋️ *Physical activity is effective for weight management and energy stabilization throughout the day, supported by research and observation.*
02:29:08 🍽️ *Weight loss necessitates restriction, whether of time or macronutrients, highlighting various options to achieve a caloric deficit based on personal preference.*
02:30:28 🏋️ *Muscular endurance involves local muscle endurance, emphasizing exercises like push-ups, sit-ups, and pull-ups, focusing on acid buildup and waste clearance rather than fuel depletion.*
02:35:20 🔄 *Precision in exercise choice is crucial for muscular endurance training, emphasizing movements specific to improving endurance in targeted muscle groups.*
02:37:27 🏋️♀️ *Training frequency for muscular endurance with low loads allows for more frequent sessions (3-4 times per week), focusing on targeted muscle groups, sets, and progression.*
02:45:18 🏃♀️ *Anaerobic capacity training involves high-intensity activities for seconds to a few minutes, pushing the limits of acid buildup and oxygen transportation, requiring specific practice and aerobic support to enhance overall performance.*
02:49:22 🏃♂️ *Understanding exercise zones: Zones 1-5 represent a spectrum from easy walking (Zone 1) to a level where conversation becomes difficult (Zone 3), and Zone 5 signifies an all-out effort.*
02:53:06 🌬️ *Breathing control for efficiency: Controlling breath patterns (e.g., nasal breathing) during low-intensity activities is crucial to prevent unnecessary carbohydrate utilization and maintain efficiency.*
02:58:21 💪Exercise *choice for anaerobic capacity: Opt for exercises you're comfortable with to ensure focus on performance, avoid heavy eccentric loads, and consider total body movements like cycling or uphill running.*
03:08:49 🚴♂️ *Optimal weekly anaerobic training: Aim for about 5-6 minutes of all-out work per week, potentially achieved through three one-minute sprints, two to three times a week, to achieve significant benefits in minimal time.*
03:12:02 🏋️♂️ *Try the "Kenny Kane" protocol: Cover a certain distance in 2 minutes, rest 2 minutes, then match that distance in a subsequent 2-minute round, aiming to surpass it in a third round. Failure in one round makes the next harder, lasting 6 minutes total.*
03:21:16 🏃♂️ *Combining high-intensity anaerobic work (60/20) and long-duration aerobic work (10-minute max effort) into a week can effectively optimize fitness by reaching maximum heart rate twice weekly.*
03:30:20 🏃♂️ *Different endurance training methods can be woven into schedules: Longer single sessions, shorter durations with increased intensity (30-60 mins), or blended workouts combining various intensity levels.*
03:31:29 🔄 *Flexibility in scheduling endurance training allows for various combinations: standalone days, active recovery days, or even on strength training days before or after workouts.*
03:32:12 🌬️ *Nasal breathing during endurance training can aid in a smooth cooldown, allowing for a thoroughly regulated cool-down phase.*
03:33:24 💡 *A well-rounded endurance training regimen spans roughly 10 minutes of running or sprinting, short bouts of high-intensity training, and longer workouts of 30 mins to an hour.*
03:34:47 🤸♂️ *An effective endurance training program, when consistent, enhances metabolic flexibility, developing a proficient fat and carbohydrate burning system for overall fitness.*
03:35:42 🏋️♂️ *A comprehensive endurance training system incorporating aerobic, anaerobic, and muscular endurance can promote energy, aesthetics, and longevity, impacting sleep, mood, and mitigating metabolic issues.*
03:42:23 📅 *Distributing the additional 30% of training supporting endurance work can be split across days focusing on tempo runs, bursts for speed, and high-intensity VO2 max training, optimizing overall endurance gains.*
Thanks
Great job!
Thnks G ❤
11:35
Thank you for the summary
Save the time from all this technical junk and try some hard work instead. At 69 I can work hard phisically day after day while the young "atheletes" are often gassed in minutes. That is endurance and not got from a few minutes a week in a gym.
You two are changing my life and giving me the education I can’t afford. I have the upmost gratitude and appreciation for you both.
This is the education you dont get by a school or uni this is 100 times more valuable so you get even better education for free
Its utmost, dumdum
Remember the bar scene in Good Will Hunting?
@@thomasweini9960 this is literally the education you get if you study a few semesters of biology at uni... its literally 2 Uni Professors talking to another.
@@marvk597 i highly doubt that because these 2 are prob the best in their field and if you study bioligy on a normal university in you home country you wont learn this and i dont know if the other one teaches about this( dont even know if he is a Professor tbh) but huberman certainly teaches only neurosience at his university
People are out there paying for this knowledge. I truly appreciate your podcasts and sharing this for free. ❤
Thanks very much for this valuable information. Would you be able to comment on how this applies to training the heart to play basketball?
@@chrislee5270 à0ppp00
Andy Galpin is by far your best guest and best teacher. He is so incredibly knowledgeable and articulate and structures his presentation of concepts so beautifully that 3 hours fly by and we come away with loads of new and actionable knowledge. Thank you!! This is such a gift.
He’s awesome there are also other notable guests…lmk
Nah, he's very knowledgeable but terrible teacher. Dullest, least practical episode yet
Indeed the best!
❤q
I'd also give credit to Andrew and his questions. And the duration of this series. No one had the opportunity to go so deep.
Bringing my favorite guest on for a 6 part series is just incredible. I feel like a sponge being dipped in an ocean of knowledge and soaking up what i can. Thank you so much
Thanks, Joey!
Best comment right here, so accurate
I feel the same
WHO LIVES IN A PINEAPPLE UNDER THE SEA?
@@fittysit-tea5287 🧽 Bob 🟨 👖
I'm blown away how informative this series has been. Andrew is a boss at formulating questions that the average person wants answers to. So many fitness podcasts tease good information but then gloss over actionable protocols. Really enjoying this!
I am a personal trainer and own my own business and I can't tell you how much your words have helped me communicate better and clearer to my clients! I listen to your podcasts on my way to clients, while I cook dinner and when i am visiting my kids in college! They help bring clarity and makes so much sense!!! Thank you thank you!!!!
These podcast lengths are just immense. I cant wait for the stress/sleep/nutrition episode.
Andrew has already done multiple podcasts on sleep.
I am not sleeping because of these podcasts
@@karthikeyanm.v8381 still awake here @ 3:20am from Fiji🇫🇯😎👏👏
Is this a rerun episode?
It's a great one! Hope you enjoy.
Takeaways:
Endurance comes down to two factors: fatigue management and fueling.
Endurance is not just about being able to perform a task for a long time, but it is also about having the ability to perform it properly.
People exercise for three reasons: to feel better, look a certain way, and do it for a long time.
Endurance training is not just for people looking to lose weight or maintain good health, but also for performance and longevity.
Improving endurance is not just about doing a task for longer periods, but also about maintaining proper mechanics, starting with breathing and posture.
The endurance adaptation can be amplified by proper mechanics and breathing, which can improve endurance exponentially.
Endurance training should focus on managing fatigue and understanding fuel storage.
There are other forms of training that can improve endurance, not just running or swimming longer.
Fatigue management and fueling are crucial components in overall health, regardless of being a high-performance athlete or a general public.
Heart rate exercise: Heart rate should be increased multiple times a day for quick benefits. It doesn't require warm-up or sweating and can be done in just 10 seconds.
Example of heart rate exercise: Sprinting for 30 seconds during breaks in between meetings or zooms.
Office exercise: A simple airbike can be placed in the office for quick exercise.
Levels: A program to see how different foods and activities affect health by giving real-time feedback on blood glucose levels.
Element: An electrolyte drink with the correct ratio of sodium, magnesium, and potassium for optimal mental and physical performance.
Hydration and electrolytes: Hydration is key for performance but proper cellular functioning also requires the correct ratio of sodium, magnesium, and potassium.
Importance of electrolytes: People who drink caffeine, exercise, or follow a clean diet are at risk of not getting enough electrolytes for optimal performance.
Potassium needs to be present in the correct ratio to optimize mental and physical performance.
Element contains a science-backed ratio of 1,000mg of sodium, 200mg of potassium and 60mg of magnesium.
Endurance is not just about physical performance, but also includes energy throughout the day, focus, posture, and ability to sustain positions.
Endurance is not just about being able to do something, but also feeling good afterwards.
When thinking about endurance, consider energy, fatigue management, and energy production.
Endurance includes five different things - energy throughout the day, muscular endurance, maximum anaerobic capacity, sustained position, and maximum distance.
Endurance is not just about being able to perform physical activities, but also about feeling good afterwards.
Fatigue management and energy production are related to endurance.
Endurance is about being able to handle different types of activities and still feel good afterwards.
When considering endurance, think about the different factors that contribute to it, including physical performance and energy.
The central source of energy for living beings is ATP, which is produced by breaking carbon bonds in molecules.
Fat molecules are chains of carbon that need to be moved out of the body.
Breathing is triggered by the level of carbon dioxide in the system and is used to offload carbon dioxide.
Oxygen is not a fuel source but is necessary for metabolism to occur.
The carbon cycle of life involves plants breathing in CO2 and exhaling O2, while humans breathe in O2 and exhale CO2.
The carbon cycle of life is maintained by plants and humans breathing in opposite gasses.
Fats are chains of carbon and can be either monounsaturated or polyunsaturated.
Plants use energy from the sun in photosynthesis to form bonds with the carbon they inhale.
Protein synthesis requires energy and forming a new bond between atoms also requires energy.
If a plant does not have carbon dioxide or oxygen in the air, it has no fuel.
The energy from the sun is used in photosynthesis to form a bond between atoms.
If a plant does not have oxygen or carbon dioxide in the air, it has no fuel.
Forming a new bond between atoms takes energy.
Protein synthesis also requires energy.
A plant's fuel source is carbon dioxide and oxygen in the air.
Discusses the process of plants inhaling carbon and storing it in root vegetables (starches)
The stored carbon is broken down into smaller form of carbohydrates such as sucrose, glucose, and fructose
Fruit contains glucose, fructose, or a combination of both in the form of sucrose
Biology or chemistry is almost identical between plants and humans in terms of storing carbon
Discusses how humans get carbon into their system by ingesting starch, fruit, or other stored carbon
Humans store carbohydrates in the liver, blood, or muscles as glycogen
Fat is stored in adipose tissue with a small amount in muscle cells
Protein is used for structure and not as fuel
Discusses how metabolism is used to break down carbon bonds to release energy
Oxygen is needed to bind the carbon molecule to create CO2 and exhale it
Discusses the relationship between exhaling carbon and fat loss
Asks if increasing the duration or intensity of exhales can accelerate fat loss
Provides a possible path of interesting protocols if the answer is yes
The main take-home message is that the key metric for fat loss is the same rate of oxygen in and CO2 out.
Different diets and training protocols can work effectively because they all lead to increased carbon exchange.
Increasing lung capacity is not necessary to enhance fat loss because if you exhale more CO2 than needed, it leads to inefficiency and burning more energy.
The heart has a metric called cardiac output (heart rate multiplied by stroke volume) that is specific to energy needs and will automatically adjust to keep you at the same level.
As endurance improves, resting heart rate will lower, with a goal of sub 60 beats per minute.
The focus is on resting heart rate as a metric to pay attention to in optimizing physical performance.
Improving endurance leads to a lowering of resting heart rate.
A resting heart rate over 70 beats per minute is a sign of not being physically fit.
The goal is to have everybody's resting heart rate below 60 beats per minute.
The focus is on optimizing physical performance for professional athletes or individuals in a good spot who want to feel incredible.
Explanation of exercising fasted: the idea of exercising fasted being better for fat loss is irrelevant because even without breakfast, there's plenty of fuel in the system. The concept of "crossover" shows that as exercise intensity increases, a higher percentage of fuel comes from carbohydrates and a lower percentage from fat. However, the total fuel expenditure is still low.
Misunderstanding of "fat adapted": The idea of "fat adapted" is a real thing but often misunderstood. Enhancing fat oxidation during exercise does not enhance fat loss. At the highest, only 70% of fuel can come from fat, but in high-intensity exercise, it can be 100% carbohydrate and zero fat.
Burning carbs vs. burning fat: The idea that burning carbs is not desirable for weight loss is misguided because all fuel has to come out as carbon. The only difference is in exercise efficiency for performance. If the goal is weight loss, it doesn't matter where the fuel comes from.
Question of where fat loss comes from: If all the fuel burned is carbohydrate, where does the fat loss come from? The answer is that it all comes out as carbon and it doesn't matter where the fuel comes from.
Recap:
I like this list!
Thanks!
Thanks
seriously thank you! My ADHD can't let me watch the entire episode in one go. Great note taking skills.
Where's the rest
Psilocybin saved me from years of uncontrollable depression, anxiety and illicit pill addiction. Imagine carrying heavy chains for over a decade and then all of a sudden that burden is gone. Believe it or not in a couple years the be all over for treatment of mental health related issues.
0:03 Yes , dr.johnsonshroom
Is he on insta?
@@JesseScott-pc3kb Yes he's. dr.johnsonshroom#
0:05 Can dr.johnsonshroom send to me in AZ?
i was gonna try to microdose Psilocybin ...i have a candy bar thats been in my fridge for a few months now...
i opened it and tried it but didnt finish it.
Its in a bag prob going stale but ive been trying to ween down off of and kick bupe for months...
Its proving more difficult than i thought it would be
Huberman’s podcast may be the most valuable education tool on the planet. Thank you Huberman and Galpin. So grateful to be alive during this era of information sharing. Thank you for freely sharing your knowledge.
Let's go!
FACT! Go Huberman! 🎉
HONESTLY, i cannot believe this sort of content is free. Imagine if this existed 10 years' ago. Unbelievable. Thank you for providing.
Loving this series. Dr Galpin is just a joy to listen to, and i love how lengthy the episodes are, but never boring.
Thank you, Helios!
he's not. but Huberman is. without thoughtful questions asked by Huberman, I find Galpin really boring to listen to and difficult to gain any practical knowledge from him. and that "know-it-all" way of talking from Galpin is very off putting.
3:33:18 for summary of activities and duration.
Do these once per week:
1. 10 min run or high output activity - threshold
2. 6 mins high intensity 20-60s with rest
3. 30-120 min steady state activity
4. muscular endurance
Just to clarify-the 10 mins is high output 10 mins in a row? the 6 mins like go a minute and take a 30 sec rest and go another minute? Ty
@@TheDazboo Yes and yes. It's pretty flexible. They didn't fully specify the criteria it, though.
@@JoeGorse Thanks Joe
Thank you
The opportunity to learn “everything exercise” from you and Andy Galpin is beyond awesome. Towards the end, just as I was wishing for my next question to be answered- Dr. Galpin stated what he wanted to do for the next session. I was like “Yes!” Can’t wait! Thank you both!
This is really informative and interesting! One of the biggest things that have helped me loose weight aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!
This is INCREDIBLY helpful. Huberman & Galpin- As a 2 years now, dedicated exerciser- I have spent a lot of time, money and effort in understanding both rehab(for me,specifically) and physiology so that I know what I am doing. I struggle with muscle fatigue and am aware of breathing protocols. But the carbon chain, energy chain & waste disposal mechanism, is truly one of the best things I have learnt to date. Connects ALL the dots and makes a WORLD of difference to my life . Humbled and awed by your genorosity in sharing this! I will pay this forward..
Dr. Andrew Huberman has changed my life. There is not one other single person in my life that I can attribute to improving my overall quality of life, in such a short amount of time, more than Dr. Huberman. These guest series episodes, specifically with Dr. Andy Galpin, will have more impact on my longevity than anything I've been doing up to this point in my exercise routine. I am forever grateful for this knowledge. Thank you, Dr., Galpin and Dr. Huberman. Thank you. Thank you. Thank you!
I am so grateful for this Dr. Gaplin series because I don’t think I’ll be able to get into the school where he is teaching just to hear his lectures. Same to Dr. Huberman. Thank godness for the internet, and thanks a lot to people who don’t gatekeep scientific information like this. It’s a lot to absorb right now, so much information dump but I will listen to this again and again until I can fully digest it.
Love this episode. When I hear people say "build more muscle! Bulk! Forget cardio!", it scares me to imagine a world where humans can't run/control their breathing. Running and endurance are not only useful, but actually necessary for a comfortable and fulfilling life! Thanks Andrew, nailed it... as always 👍
So true, we need runners!
I agree, tho remember strength is also important
@@mohamm3d312 yes, AND we need lifters
Endurance ftw!
@@mohamm3d312 🔥
I can’t begin to express my thanks and gratitude to the both of you. Easily has one of the highest ratios of value received to time spent. I’m having to go back and re-listen multiple times to take notes, create action items, and adopt protocols into my life - I can say without an exaggeration that all my podcast/YT mins this month has been almost exclusively listening to you two! Please let us know if there’s a way to contribute to keep this kinda content coming!
You do as I do. Are you aware then of the additional (fan) sites which have complete transcripts of many of the earlier podcasts, and Huberman's own additional channel, as well as the two separate Huberman sites which contain, respectively, the notes archives and the page which summarizes each episode? I have incorporated datum from these sites into my notes. Also, Huberman's guest appearance on both the TB1C (Two Bears One Cave) and the TWO appearances on THE NINE CLUB are an incredible adjunct to the official podcasts. ADDEDUM: SEARCH "Transcripts Huberman Podcasts" for a wonderful site which has full written transcripts of many of the Monday Podcasts and the first of the Doctor Andy Galpin and the Doctor Sara Gottfried "Special Guest" series. It would not be unreasonable to postulate they will add more transcripts as the work is completed. My previous search for transcripts (some months ago) did not yield a link to this far more complete site. You might not be interested in full transcripts nor the other resources, but I am personally most grateful for the written words on each site (in addition to the podcasts), as I am a visual learner with an quasi-eidetic memory, so it helps me to learn & remember when i READ or SEE information. All the more easy to add specific protocols with an increased recollection of the material.
@@DanceintheRaine666 I didn’t know that! Thanks for sharing! Game changer!
I am 78 years young & thank U
For this info .
We live in wonderful times. Having access to this kind of conversation and information in our own home is magic!
Many thanks from germany for the deep insights in human physiology and exercise guidelines to become more fit and healthy! It‘s always a pleasure to listen to both of you!
Dr's Huberman and Galpin: What a phenomenal series. Thank you both so much! You are making a positive difference in the world!
As an Exercise Science Major, I am loving these discussions. The information given is invaluable and can benefit anyone looking for information on improving their lives through movement. Amazing content!
The best part about you as a host Dr Huberman is the graduate-level questions you ask your guests that the average listener may not be able to articulate, but can connect the dots as the conversation goes on. Thank you
You dont know how much i appreciate the length of these episodes with Andy Galpin. I listen to them while i do my long 3/4 hour runs! The depth of knowledge and how it is articulated and communicated is definitely appreciated by all the listeners. I did a physiology MSc 10 yers ago and love understanding how our bodies work and the nuances, intricacies and general information about fitness
This entire series (and by extension, the podcast as a whole) is an absolute gold mine. I have a masters in exercise physiology, and it’s wonderful to see what I learned brought into a shared space in a clear, comprehensive manner that allows both people like myself and those without that background to continue to learn and grow. Thank you Drs. Huberman and Galpin for your incredible efforts!!
I must confess, I'm more eager to watch the next chapter of this series than my next game of thrones episode.
🤣🤣
That’s really saying something 😅 GoT is the Goat
Ewe huemans...
Have you heard “information comes to you when you’re ready” well you just made me cry, I feel like I’ve aligned myself w the identity that I admire and this video just gave me the knowledge that I need at this precisely time. I love u stranger ❤
What a brilliant 6-part special series! I didn't want it to end... thank you both for such an incredible and thorough overview of all things relating to 'fitness'. Huberman Lab is definitely one of my all time favourite podcasts with so much amazing content and information. Thank you!!
The amount of information I learn, and more importantly the fun I have learning it, from this podcast is limitless. Thank you, Dr. Huberman
Great series and incredible insights! You 2 work well together. A little on the long side but the depth and resolution is appropriate.
One minor suggestion: 2-3 minute summary at the end with main points tied to intro and 3 top takeaways.
Thanks guys! Looking fwd to next episodes so I have a great listening session on my commutes!
great idea! This would benefit a LOT of shows and podcasts to go over and synopsize at the end.
I need a diagram. Some of this goes over my head. Also,, I'm confused because I just listened to a Doctor on 3 day fasting.
SO very grateful for the work that you do and the selfless manner you do it in. I am humbled by the value you bring and the presence you are continuing to build. Thank You Andrew and Thank You to all of your guests both past and future.
This series is the best you can have on exercise physiology, nutrition , truly a treasure !
Quaility and detail level of this 6part mini series is absolutely amazing. I feel like a passionate freshmam taking his most anticipated studies. It seems I need to pick a bigger notebook for this one :) THANK YOU SO MUCH!
I am in awe how you manage to always put out the content as I need it.
I had my first BJJ training two days ago and was made painfully aware of how bad my breathing and therefore endurance has become, despite few but regular workouts. I was at this point before, but until now have had no idea how to methodically go about improving my breathing when training, or what breathing techniques to use off-training to improve.
Thank you, again, for providing free knowledge from the academia to the public,
independent of financial status and social class!
You are an inspiration!
Omg, I think Andy Galpin loves educating people as much as, or even more than, you, Andrew Huberman! WHAT A TREAT LISTENING TO HIM! Love every minute of this podcast! 😍
I can't tell you how much I appreciate this podcast! I'm coming back to serious ballet training after many years off and these episodes are invaluable. Recently I've been struggling with my legs giving out when we get to jumps (about 1h15 into a 1h30 class). I've been injured before so I usually start to sit out at this point, but the endurance section of this episode, and the understanding it afforded me, has helped me to mentally push a bit further in class, which is helping a lot! Thank you! Sports science is finally becoming more mainstream in the ballet world, and I was wondering if either of you know of research on dancers? Professional ballet requires pretty extreme athleticism and fitness in ways that are quite specific I think. I'd be very curious for your thoughts.
I love this series by the time they all come out I will have to rewatch from the start
I always listen to your podcasts whenever I go hiking . Clears my mind, gives me new ideas and motivates me to keep on moving.
Thank you for service 😊
I do that (along with Lex Fridman Podcast) while bicycling, it's a great form of meditation for me, as you said it clears mind!
When I was young I was a trouble maker. Now that I am older (33) a stay at home mom i started college. I love science! I am grateful for your podcast! When I’m not doing homework or running around with the kids, I’m nerding out on your Podcast while working out, cleaning and or driving! Thank you!!!! This information is just wow! You ask the most perfect questions. Dr. Andy Galpin is making me consider applying for Fullerton 😜🤓
Been in the field of Sport Nutrition and sport in general and it really helps when someone like Dr. Andy sums up all the pieces of the puzzles and makes a big picture for Us. Also a great thanks to Huberman and his team they are doing a great job.
I appreciate how dr. Andy explains everything so much!! Having options to choose from rather than boxing things in good or bad. and as always great questions back Andrew! Awesome interviews with Andy! thank you
Your podcasts have been a massive help for my development both physically and mentally over the past year. Increasing my endurance is one of my main physical ‘goals’ for 2023, perfect timing thank you for this!
I got into triathlon in 2020 and done a lot of low heartrate work and learned a lot from it. Then I learned even more when I trained for a full Ironman about all out interval and those max aerobic test couple years ago. Last year I started to do more strength training and be intentionally building muscle. From the two episodes I listened so far with Dr. Andy Galpin, it helps me understand how to optimize my training and answered a lot of my questions. More importantly, it just emphasize how many benefits it brings when I don't just get so hung up on doing just one type thing. Thank you and thank you for this! Ready to live long and fit and healthy!
I could listen to you Andrew and your guests over and over again!
These conversations fuel not only my mind but my soul too! You rank very very high on which podcast I listen to AND I truly THANK YOU!🙏🌹
As every previous episode in the series so far, this is simply terrific. I don't think I have ever understood the biology and mechanisms of fat loss so well, and I went over them multiple times. So hyped for the next episode! Thanks again to Dr. Galpin (and of course you, Dr. Huberman and the team!) for this series.
Super glad that Tom made me discover you. Learning about your upbringing really hit home with me and made me realize that we arent who we were growing up and gave me alot of hope for my future. Youre super well spoken and i look forward to seeing more of your content!
You are who you become ultimately?
More 👖 here are always welcome. I've been listening to both pods for some time now and the crossover ep made me turn into a 🔭
It is so amazing! That we know all this about the human body, and we still cannot cure blindness!
This guest series has been amazing so far. I've really appreciated having such a detailed and scientifically accurate information bank from Dr. Galpin. He does a great job explaining the reasons for doing specific types of training and gives actionable items to go and achieve it. I've just recently starting getting back into the gym and I will 100% start utilizing this information. In fact I'm thinking up how to structure my exercises so that I can do this tomorrow. Thank you both so much for providing access to this valuable knowledge.
This podcast alone answered all my questions about carbs. You two are doing amazing work! Love it
I can't wait for the next Wednesday with that yearly protocol podcast... what a series!!! you both are incredible. Thank for everything!!!
This has been an incredible series! I have absolutely devoured it and I’ve learned so much! I continue to be impressed with you and the quality of your guests - especially Andy!!
It’s amazing how in this world full of social media 💩, one can find true gems. Thanks Mr. Huberman. You truly make a difference 👍🏽
Andy is so informative. Such an awesome idea to do a series with him!
I would love it if you could talk about how to deal with/heal lower back pain that has been there for a while (mainly QL pain) and how to adapt nutrition and training to people like me who have gout at a young age (it's genetic and appeared first probably due to stress).
Thank you for this podcast! You both are changing lives and we appreciate it! 🙏🏼
I first came across this series over the summer when my hiking plans get into full gear. I got to this episode around the time I did a four day, 50 mile, 10k ft elevation backpacking trip, hence I was thinking about these "long duration" analysis in terms of a 14 to 18 hour day of hiking, rather than 90-120 minutes. But then I broke my foot, had to skip out on many hikes, including another 50-60+ mile trip with similar elevation gain. So, now I get to use all this info to rebuild all that I lost (and not feel like I lost more than I did) over the weeks I was off my foot. Thank you for being so thorough and actionable, both of you.
Andy is great specialist. Informations shared by Andy on his Yt channel helped me to go through my plateus in gym. Thank You Andrew for Your effort. I will listen to that one during my anaerobic session.
An amazing series- talking about my favorite topics for the endurance athlete! Now I need the cliff notes version!
Literally half a work day non-stop useful information .3 hours in,. Take a small break head's spinning with all tthe new wisdom ♥
Dr. Andy Galpin is a real one. Very effective explanations with framing that makes the concepts more understandable than how explained by others.
Great podcast. My friends think I’m insane because I go up 200 steps = 17 flights 5 times daily, plus 5 sets of 35 push-ups in between. I am 42 and my stamina is pretty good. Thank you gentlemen for the info.
Y'all are my favorites! So much amazing information. I do want to say that for an episode on endurance, not much time was spent on longer duration endurance such as ultra running. There are some mysterious things that happen in your body after 6-12 hours of running and even weirder stuff over the course of a 24 hr run, it would've been great to get some insight into that and understanding the physiology associated with fueling properly during these events.
Dude the entire duration of this video I zoned out of time watching it and noticed 3 hours went by. It’s awesome to finally see this. My best friend and I, after graduating high school we religiously trekked 16 miles across towns and ultimately a much bigger trajectory. He and I experienced a dozen moments of the things they discussed, It was simply marvelous. I’ve always hailed exercise for being awesome and given it granted me an extra chance of life during an 18 wheeler crash/3wk coma. Exercise became my best friend. The following decade I worked around targeted to domination the weaknesses remaining and strengthened them. Life did its thing again right as I reached peak once again. Fell from a fifty roof, doctors could not believe me that I was 28. They said my body was that of an 18 year old. All vitals were good, every test they did on me came out great. They had this machine that I had to blow onto to prevent pneumonia to begin. Blew it out of the water every time. They enquired on how all of that happened to be. They were highly surprised with my response of religiously taking care of my body throughout my young years. When on the subject of the breathing and feeling the warmth of the carbon exiting, the “runners high” and others that were mentioned were very noted and discussed with him and I. Our longest trek following our own routine like this was 44 miles at an extraordinary time 7:30 am - 11:4something. This is amazing that is out there. Very nostalgic recalling our experience with factually accurate information. Down to the consumption/intake timing and material being consumed. He and I always firmly believed in no enhancements into our way of exercise regime to grow dependency to and interfere with our all natural confidence. We have completely opposite body frames. He could keep up with me no problem, I on the other hand struggled to keep up with him until I eventually kept a good pace with him to knockout the trek 20+ miles into Va from The Eden, NC. This video IS NOTHING BUT PURE GOLD.
Thank you both for explaining in a way that we all can understand, I love how Dr. Huberman listens, doesn’t not interrupt and seems to enjoy an explanation he knows however I feel he’s learning it again with me. It’s delightful
Wow I just discovered an earlier podcast of yours with Andy Galpin on it and was hoping to hear more from him. This came at the perfect time!
All episodes with Andy on repeat for the last few weeks. Soaking everything in. Thank you.
Mind-blowing revelation on fat loss and exhalation: It's not "calories in - calories out," it's "carbon in - carbon out!" This one fact resolves a great deal of perplexity! Thank you, Professor Huberman and Galpin! This should be common knowledge, on the front page of the New York Times: please cowrite an article!
Beautifully explained! He explained metabolism so well for everyone to understand that wants to lose weight. I wish this video existed 4 years ago before I dove into learning how this all works! Coulda saved me a lot of time lol
It did! It was on my UA-cam channel the whole time ;-)
@@drandygalpin I need to search for more professionals like yourself that share this info. I Had no idea you had a channel
Dang this is such an incredible episode. I have been bodybuilding for years and listened to all the experts and I think this episode is definitely really hard to understand in some ways, but in others it made a lot of sense to me! I learned a lot and thank you both!!
I love the podcast... But these session with Andy are pure gold. Thank you helping us/me! So much gratitude!
I am astounded at the incredible knowledge he is sharing - it’s so easy to understand but very complicated. I am loving this series. I think Dr Andy Galpin is an amazing human that he can share his knowledge freely with so many people who are desperate to understand this. And thank you to Andrew Huberman for his hosting of this fantastic man! He has such a brilliant platform!
The 6 episodes with Dr. Huberman and Dr. Andy are my favorite. I rewatch them every moment I get. Those 6, in addition to the episode about managing Dopamine for Motivation that you did a while ago, plus the 'Huberman Morning Routine" have greatly improved every aspect of my life in ways I can't explain. This is invaluable information that I can't afford, but I can only share/spread the Huberman Gospel of Neuro Science. Thanks for doing this great service to humanity.
Love it !!
Waiting the full recovery, deload weeks, &supplemen episode ! (when and how often usually need to take a full break if hyperthrophy the goal)
Andrew this man is gold. Thank you to have given him the space to bring this knowledge to everyone.
Andy Galpin is your best guest you ever had.very confident and knows so much about his topic
I am absolutely loving this series! So much great knowledge and actionable Intel! Thank you!
🤟
one of the most awaited episode . Great guest , Great episode , Brilliant work .
These Galpin podcasts are gold. I"m learning so much about how to approach exercising, etc.
Dr Andy Galpin is simply incredible. His knowledge is so vast it seems to have no end.
Dear Andrew, thank you for all these amazing podcasts... I am gonna have to take some time off work just to be able to follow up on them! Cheers dude
Don't wait
Love this, taking some incredibly complex concepts and boiling it down for everyday laymen like myself. Super high-quality content. Keep it coming!
From 2:21:00 to 2:26:00 that analogy with the fire relating to the creation of energy - the newspapers and woods ( carbohydrates and fat ) and metal as commodity ( protein ) in a wild situation was one of the best i`ve ever heard. Brilliant ! Greetings for Dr. Andy Galpin and for people making this podcast possible, especially Dr. Huberman ! One of the best thing in youtube nowadays.
Love the emphasis he put set and setting!
another awesome episode. I actually enjoyed the chemistry lesson, and did not enjoy it back when I was in high school. The straight forward explanation about Carbon and the circle of life was great.
Yeah that part was amazing!
I just looked through the chapters and I’m looking forward to listening to this episode! You always ask the right questions to get the most thorough explanations, and your guests are second to none. I’d love to see an episode on mental health with Dr K. from HealthyGamerGG some time, he has a lot of interesting videos on mental health providing insights from his time in living India and from his career as a psychiatrist.
I also watch HealthyGamerGG although I am absolutely not the audience he is aiming for, but I really enjoy his content
This has been one of the best series I’ve listen to in a long time ! So much good practical implementable information. I thought that the fitness protocol that came out last year was good. This is next level ! I hope between the 2 good Professor’s they transform this series into a book !
I can't thank you enough for this episode! Would LOVE to see a whole episode dedicated to fat loss!
Hello Dr Huberman. Love from India. I have been watching your videos for over a year now. A lot of your programmes about increasing focus have helped me a lot. I was wondering if you could have a discussion to help people who are severely obese. The typical kind of diet, what they should be doing in the gym and other complementary stuff. Thank you for all the knowledge you’ve been sharing. Deeply appreciative
please listen to the complete podcast. CICO and elevating your breathing rate to an extent is the only way. If you're severly obese just start wih CICO to a crazy obsessive degree and then come back to this podcast.
I'm so enamored with this channel! Every episode I learn so much context about my workout and leave full of new tools in my exercise routine box. Today was an special kind of awesome! Thank you.
The information from Dr Galpin is easily understood and with great depth! Loving the great range of guests chosen by Andrew Huberman with great information backed with science. Thanks
These are truly incredible. So very grateful you guys are doing these. An absolute blessing.
So now I'm healthier. Only thanks to Weedborn :)
Absolutely amazing episode. Thank you for sharing your wealth of knowledge.
Glad you enjoyed it!
All this serie is pure gold. I am so grateful to both of you for your greatness on doing this for free. Thank you!!!
Thank you, thank you and thank you Dr. Huberman! What you are doing is truly amazing.
As a yoga teacher I concur that nasal breathing holds your power. When you’re in that place where you want to push a pose/stretch, lift, or cardio further slow down the breath and breathe deeper through the nose and it will sustain you. The more you practice this throughout your work out your endurance will improve. The connection to the mind and body will improve and your awareness of where you hold pain and tension will help you understand your weak areas. Opening up the closed off areas of your body is your greatest tool to healing and increasing stamina and strength. Yoga is the top form of exercise in my opinion.
Agreed
“Gives you focus, makes you stronger”
This is great, I'm a serious cyclist (60+ mL VO2 Max), I'm not training for a race but love to be faster than all the other amateurs.
Currently cycling about 1hr every other day, most of it at my 1hr max power (FTP) but will throw a couple 1-3 minute sprints in with a ~5 min recovery period afterwards.
My issue is, I'm not doing any other training and while I'm at elite levels for cycling (leg strength & endurance) I can tell I'm dead average in most other measures (especially upper body).
Since the muscle building episode I've grabbed a 35lb plate and do some basic exersizes (bent over row, 'bench' [chest] press, overhead press, sit-ups) in a very explosive manner for about 10 reps everyday. I am basically trying the find the bare minimum that I need to do to maintain a decent level of fitness outside of the cycling areas so that I can continue to just go all out on the cycling without feeling like I'm neglecting anything.
Also, my doctor used to tell me I'm underweight (haven't been back in a few years but nothing has changed) - I'm 6'1" 150lbs and have BARE minimum body fat. But I legitimately consume as many calories as I can in a day and I perform really well in cycling. Is it possible that I am actually underweight even though I feel amazing in almost all measures? If so, is there anything I could do about it? I already do my best to consume calorie dense foods whenever possible and to eat whenever I can fit something in my stomach. Haha so much talk about fat loss and not enough about fat gain!