Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness | Huberman Lab Guest Series
Вставка
- Опубліковано 31 тра 2024
- In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.
#HubermanLab #Fitness #Science
Thank you to our sponsors
AG1 (Athletic Greens): athleticgreens.com/huberman
LMNT: drinklmnt.com/huberman
Eight Sleep: eightsleep.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
Muscle health and performance in monozygotic twins with 30 years of discordant exercise habits: bit.ly/3Xh2ag4
New records in aerobic power among octogenarian lifelong endurance athletes: bit.ly/3ZLqVT8
Other Resources
NSCA Warm-Up Protocols: www.nsca.com/search/?searchQu...
Timestamps
00:00:00 Dr. Andy Galpin
00:02:04 Assessing Fitness
00:05:40 9 Exercise-Induced Adaptations
00:10:56 Assessing Fitness Levels per Category; Fat Loss & Health
00:13:33 Momentous, LMNT, Eight Sleep
00:17:20 Lifetime Endurance Training: VO2 Max & Other Health Metrics
00:26:10 Genetics vs. Lifestyle, Endurance Training & Identical Twins
00:33:49 Aging, Muscle Fibers & Exercise
00:37:12 Lifetime Strength Training & Outcomes
00:39:58 AG1 (Athletic Greens)
00:40:51 Exercise Physiology History; Strength Training Popularity
00:51:26 Bodybuilding & Misconceptions; Circuit/Group Training
00:57:22 Women & Weight Training
01:04:19 Exercise Physiology History & Current Protocol Design
01:06:15 InsideTracker
01:07:18 Movement/Skill Test
01:12:38 Speed Test, Power Test
01:18:42 Strength Test
01:27:16 Hypertrophy Test
01:29:38 Muscular Endurance Test, Push-Up
01:36:23 Anaerobic Capacity Test, Heart Rate
01:39:29 Maximal Heart Rate Test, VO2 Max
01:42:42 Long Duration Steady State Exercise Test
01:44:00 Fitness Testing Frequency & Testing Order
01:52:44 VO2 Max Measurements
01:58:04 Protocols for the 9 Adaptations
01:59:58 Zero-Cost Support, UA-cam Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. - Наука та технологія
Takeaways
1. Dr. Andy Galpin explains the history of exercise science and provides protocols to achieve optimal results in nine major adaptations to exercise.
- Dr. Andy Galpin teaches us how to assess our level of fitness and create a program to achieve our fitness, exercise, and performance goals.
- To assess fitness and achieve goals, one must understand the major components of physical fitness and the handful of components required to hit those goals.
- Exercise can create physiological adaptations that can be bucketed into 9 areas.
1) Skill development
2) Speed
3) Power
4) Strength
5) Muscle hypertrophy
6) Muscular endurance are adaptations to exercise that can improve functional and/or appearance outcomes.
7) Anaerobic capacity. Maximum heart rate, VO2 max, and long duration endurance are the 3 physiological limitations of anaerobic
8) maximal aerobic capacity and
9) long duration training
- This video provide specific protocols for achieving optimal results in each of the nine major adaptations to exercise.
2. Combining [strength training] and [endurance exercise] can improve (cardiovascular health) and (overall global health), and a (VO2 max of 18 milliliters per kilogram per minute is considered the line of independence).
- Scientific evidence suggests that a combination of [strength training] and [endurance] is necessary to maximize health and overall functionality over time.
- A VO2 max of 18 milliliters per kilogram per minute is considered the line of independence, and a score below that indicates a need for assistance.
3. Arnold Schwarzenegger's movies inspired a shift in the way people view resistance training, leading to the rise of strength training in sports and an emphasis on exercise quality over rep range, load, or time.
-In the 1940s, a storm of interest in physical fitness and endurance exercise began, leading to the formation of the American College of Sports Medicine and the "runners boom" of the 1960s and 1970s.
-In 1977, Peter Karpovich's studies showed that strength training was safe and had many benefits, leading to a shift in the fitness industry.
-Arnold Schwarzenegger's movies, Pumping Iron and The Terminator, inspired a shift in the way people view resistance training, which provides a real-time aesthetic picture of results.
-In the late 70s and early 80s, people realized they could change their physical appearance through strength training, leading to the formation of the National Strength and Conditioning Association and the rise of strength training in sports.
-Exercise has shifted from bodybuilding to movement-based training, with an emphasis on shorter workouts and multiple adaptations, but has become problematic due to de-emphasizing movement quality and overemphasizing scores.
-Exercise quality is more important than rep range, load, or time, and resistance training is becoming increasingly adopted by women, with female athletes and scientists leading the way.
4. Research is needed to answer questions about female athletes' performance, birth control, and normative data, and we can now generate protocols to get the exact adaptations we want by looking at different styles of training and assessing risk of injury.
-We can now generate protocols to get the exact adaptations we want without getting unwanted ones by looking at different styles of training and combining optimal protocols.
-Do a representative movement for each joint, record it, and look for four key things at each joint.
-Look for symmetry, stability, awareness, and range of motion in movements to assess risk of injury.
5. Measure your power and strength with a broad jump, hand grip dynamometer, leg extension test, and weight hold for 45 seconds to test your position, core strength, and low back stability.
-Measure your power by doing a broad jump and measuring the distance between your starting point and the back of your heel, or measure your vertical jump by marking your standing reach and the height you jump.
-To measure strength, use a hand grip dynamometer or do a broad jump test to measure power.
--Grip strength should be at least 40kg for males and 35kg for females, and a dead hang should be able to be held for at least 30 seconds.
-You can use a leg extension test to measure strength, and you don't need to do a true one rep max, as long as you stay under 5 reps you can use an online calculator to estimate your max.
-Hold a weight in front of your chest for 45 seconds to test your position, core strength, and low back stability.
-I make changes based on what I learn, even if they are sub-optimal.
6. Calculate your FFMI score, do push-ups and strength tests, measure heart rate recovery and VO2 max, and wear a heart rate monitor to accurately assess your muscular health.
-To assess muscular health, use an online calculator to calculate your FFMI score, which should be at least 20 for men and 18 for women, assuming you are reasonably lean.
-For push-ups, males should aim for 25 reps with no pauses, while females should aim for 15 reps with no pauses; if unable to do so, strength training should be encouraged.
- To assess muscular endurance, use a strength test at 75% of your one repetition maximum and aim for 8-12 reps; for anaerobic capacity, do a 30 second maximal test.
-To measure anaerobic capacity, measure your heart rate recovery after reaching maximum fatigue.
-To estimate your VO2 max, you can do a 12-minute Cooper's test.
-To accurately measure your heart rate, wear a heart rate monitor and plug in the numbers to standard calculations.
7. Train to optimize health and performance, and measure your VO2 max, body composition, movement, skill, power, strength, and muscular endurance to identify and solve areas of weakness.
-Test your body composition, movement, skill, power, strength, and muscular endurance over the course of 3 days, taking care to do non-fatiguing tests first and fatiguing tests last, and do a heart rate recovery test after any modality.
-Train to move performance anchors away from severe constraints and pursue optimization in areas of passion to ensure optimal health and performance.
-For men, a minimum VO2 max should be 35 milliliters per kilogram per minute, and for women, it should be 30, with higher numbers being desirable.
-Dr. Andrew provides clear, concise, evidence-based, and actionable information to help people identify and solve areas of weakness in their training.
Spread your love.
Thanks Dr. Huberman! your content on UA-cam is incredibly valuable and has greatly enhanced my understanding and knowledge in various areas. His information is truly priceless and has made a positive impact on various aspects of my life.
And I just want to say thank you for the informative and educational content you provide on exercise science and fitness. Dr. Andy Galpin's explanations of the history of exercise science and protocols for achieving optimal results in the nine major adaptations to exercise is truly invaluable. The information on combining strength training and endurance exercise to improve cardiovascular health and overall global health was also eye-opening.
Thank you, the best thing anyone can do is teach
God bless you 🙏🏽✝️
GOAT 🐐🐐🐐
Super-comprehensive comment, thanks!
Love you bro, thanks so much!
About one and half years ago, I was an inactive final-year college student that weighed more than 210lb and slept very badly. Now I watch this as someone that works out 6 days a week and weighs 165lb. Thank you very much and keep up your good work professor.
Congrats! What great habits that will benefit you through life! Loved reading your comment :-) thank you for sharing
Amazing! 👏
Any loose skin?
@@marcusaurelius841 I went from 206 to 165 and I don't have any loose skin. But I assume it is also dependent on genetics also.
@@briangalloway3684 Thanks, any stretch marks? And if so, did they go away over time?
I am very grateful to be alive in this day and age where I can access high quality information like this for free from a small village in a 3rd world country. Thank you so much Dr Huberman!
Same here
where are you from brother?
@@davidgosteli Algeria
Yeah it's mind blowing, ancients would have killled for the information we posses for free... they would have had to dive in infinite scrolls/papers in libraries, and probably only get half right info, while we have it all in our pockets and whole world can access, not just kept away in library... on top of that, ChatGPT and Google search for quick questions... it's crazy.
These episodes with Dr. Huberman and Dr. Galpin are the pinnacle of exercise podcasting!
Thank you!
@@drandygalpin I second, third and fourth that sentiment!
This guy's ability to conveying high level information to regular Joe's is crazy.
I know right! very effective and captivating communicator
Thank you, Matt! Greatly appreciate it. More to come!
@@dominicstlaurent 😮r😮eo
I love how you should have said convey instead of conveying while complementing someone’s ability to convey.
Dr H you should DEFINITELY do a podcast with Arnold Schwarzenegger before he passes away, it would be iconic!
Galpin is an incredibly clear communicator. His ability to explain concepts is off the charts. Can’t wait for the upcoming episodes.
Really appreciate that, Chris. I've spent a great deal of time and energy crafting that skill. Feels wonderful to hear it was appreciated.
Do you have any tips on how you improved your communication skills?
@@drandygalpin yes, your communication skills are superb! A great example for all.
And, thank you for sharing your expertise in this way 💪
@@drandygalpin hey Andy. Presently I can only do working sets of 7 body weight pull ups. Do I need to improve my strength or endurance to improve my performance?
6 👀 did you see them all?
Dr. Galpin doesn't do much self promotion, I'm glad he's on a platform as big as this because he deserves to be recognized.
OMG a full 2 hour additional episode? Professor Huberman you are outdoing yourself in your contribution to the betterment of humanity. Truly thank you🙏🏻
Not just one episode but a whole series! We are so lucky!
The fact that your information is free is astonishing.
Exceptional content.
I've been in the academic and clinical world for a couple decades (in other fields - psychiatry, genetics, epidemiology) and can honestly say this is one of, if not THE, best series of talks/lectures I have ever watched on any topic. I'll probably watch them all the way through at least twice to be sure I'm absorbing everything.
Thank you for this clear, data-packed and useful/actionable series!
Agree. BS in bio. MS in OST. Lots of experience in academic lectures, conducted bio lab and therapy research, various professional work in healthcare spaces, and this series is true gold. Will definitely be watching twice, taking notes, and integrating into my life and my patients lives. Incredible resource!
WHAT!? Already a new one after the creativity topic?!!!!! Can you please make a podcast about your workflow Mr. Huberman? Insane!!!! Thank you 🙌
One of my favourite fitness channels. So glad to see that you also love Dr Hubberman!!
He is the BEST! 🙌🤘
Hi, Andy Galpin mentioned at some point when talking about his female assistant that the assisted pull up machine is not great to improve strength to do a pull. Can you please go through the best protocol to train to be able to do a pull up ( and more) starting from not being able to do any. Many thanks Elena And thank you very much for all the content you put out. It's always a pleasure to listen to and learn.
These two men have inspired me more than any other people in my life to pursue my dreams and do what I want to do as a career. As a 22 year old M who graduated from undergrad not even a month ago in exercise science, Dr G and Dr H have cemented in my soul that bringing health to people through exercise implementation along other clinical interventions is why I am on this planet. I just want to thank the both of you. Truly
Don't forget you are on this planet for multiple uncountable reasons. Don't limit your purpose to your career. Have a good day!
Great podcast, as usual. I’m a petite 70 year old woman with a knee replacement and few other issues. I would love to hear how females past 60 or 70 could be tested and how they can improve in each area. I’ve done more steady state endurance over the years than strength work.
Yes, this was a fabulous podcast and a reality check. Thank you, gentlemen, for your excellent work! Katy, thank you for bringing this up. I second the request to offer ways of testing for our general group. I'm a 57 yo woman with good strength and population-average aerobic capacity. I've been actively involved in martial arts since the age of 16. Between overuse and genetics, I am dealing with extreme arthritis in my left hip and right ankle. I'd love to hear about: 1. alternative ways of training twitch fibers, 2. testing that doesn't endanger compromised/artificial joints, and 3. zero-impact aerobic training protocols. I can swim (and have access,) I can bike (and have one in the stand,) and I have a cheap rower. Nothing, however, gives me as good a workout as actually biking the hills outside, or what running used to do for me. I can walk one mile in 28 minutes due to my ankle. Since I'm now in pre-surgery training, I'd love to bank some extra VO2max along with the power lifting I am already doing for strength. I'm told I'm not too young to get new joints, which surprised me. I cannot be the only aging, decrepit athlete out there who is struggling to maintain their mobility. Thank you!
@@katepavelle9465 Try a concept 2 rowing machine or similar. Low impact and can be used for both cardiovascular fitness and strength (of a sort) training. I started about 4 months ago and think it’s amazing. There are also rowing calculators for vo2 max. Check out some UA-cam tutorials and give it a try
I'm 71 140lbs and have been able to rehab my knees with Ben Patrick's ATG program. It will take months but it is completely doable. I have also begun strength training almost daily and am building muscle and strength. Dr. Galpin's lectures on Huberman's podcast have guided my strength training efforts. It can be done. Good luck.
This is an incredible series, so many thanks for that. One thing though irked me a lot and that's Andy's view of women in sports and strength/weights training, describing it as just some social acceptance issue that is improving with the years. It's not just women's social norms that were at question, it's first and foremost the attitude of science and scientists towards them: I'm in my 50s now. Growing up we were always taught not to lift anything too heavy or we would damage our pelvic floor and our uterus. Going into the gym in my 20s - we were always guided with caution to use very minimal weights so as to not injure ourselves. It was taken for granted that weight lifting would not be healthy for a woman. Decades later - all of a sudden women are encouraged to lift and train with weights and still you are never sure whether that's actually sound advice and what it's based on, especially as you become aware of all the damage we do to our pelvic floor and abs when doing the wrong things at training. And then you hear Andy - to THIS DAY there is not enough women-specific research. That defies belief! How are women supposed to go to the gym and trust the advice they are getting is suitable to them if the science behind it does not even exist? Throughout this talk I get the impression that the depth of study of all the topics he is talking about in women is just that of taking a fixed % off any number that he says about men and applying that to women, and AFTER ALL THAT he thinks that the only thing stopping women from training like men is their social acceptance? Women pay at least as much attention to both their looks and their health as men and of course we all want to be fit. But we also want to be injury-free as part of our long term health strategy and having watched this eposide - I think we are quite right in being sceptical about the "science-based" training advice we are given.
What I love about Andy is you can feel his deep passion regarding exercise physiology and human performance. It’s contagious, and he makes me want to go back and get my doctorate in exercise physiology lol
I cannot express to you both how absolutely foundational your first episode together on fitness has been for my lifestyle change. I've gone from soft and somewhat pudgy to having developed significant lean muscle mass in the 6 months that I've been training. My only wish is that I could somehow provide as much value as you both have, the information I've garnered from both of you is worth well over a million dollars in my book
Love to hear it!!
I’m a 58 year-old lifelong athlete and former national team road cyclist. In my late 20s I transitioned into much broader, less intense physical activity. Fascinated to hear Galpin break fitness down into nine facets. Makes sense! Love his simple, succinct approach. Can’t wait to try the tests! Bring on the next episode!
What did you transition into?
Thanks for this series with Dr. Galpin.
But credit to Lisa Lyons, Rachel McLish, Cory Everson, Negrita Jayde and other women bodybuilding pioneers who published books in the late 70s-early 80s and who inspired me to get into the gym. That was well before Linda Hamilton.
Still there. Still pumping.
What a time to be alive to have free access to this depth and breadth of information!
I’m a 68 y/o. My first fitness training as an adult and mother of a newborn at the time was by Arnold Schwarzenegger. I purchased his book on female fitness. I still use portions I learned from the book to stay fit. I wish I had kept the book. It would be interesting to compare with more recent information.
Try Paul Check, "how to eat, move, and be healthy"...you will not be disappointed
Look into the work of Dr Stacy Sims, she has lots of great info.
Speaking as a female I started weight lifting 20 years ago because I realized it was the only way I could loose weight. The heavier I lifted the more fat I lost. It was hard to fight the stereotypes back at that time.
Loved listening to this. I would agree with Dr. Andy Galpin that resources on women's studies are far and few between. BUT, it is not non-existent, two sources that were life changing for me were: This Is Your Brain on Birth Control by Sarah Hill and ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life by Stacey Sims. Both books talk about how women have been severely understudied in the medical world.
I can't wait to finish listening to this 6 part series, great stuff :)
This video is so important. I’ve been a follower of yours for many years and you’ve been a big part of my fitness journey and in me becoming a coach/personal trainer to fill a void of fulfillment in my life. Thank you for keeping it real. We’re all striving to be the strongest version of ourselves day by day and just because you coined the phrase it doesn’t mean you’re not fallible to moments of vulnerability. We as viewers, Christians and critical thinkers need to take the oneness to understand that. Thank you for being vulnerable, genuine and for sharing this message! Praise God 💪🏼
Ever since your first episode with Dr. Galpin I was hooked on your podcast and has completely changed the way I work out. Thanks Dr. Huberman
Yeah same here, that was my favorite episode of the podcast.
Do you follow Dr. Galpin? His videos are fab 🏋♀️
@@tessajones9393 Thanks, Tessa! Which is your favorite and what would you like to see next?
Thanks, James! Glad we got you hooked!
13 minutes in and I know this is going to be life changing! Thank you, professors!
Are uh from Germany
@@radhakrishnanmanickavasaga124 How did you figure that out? Anyways, she's right, this is life changing, he is Changing Life, Sharing positive energy.
I'd love to hear about it if it ends up being true! Keep us posted on the progress, Vanessa!
He is Dr. Candy Gulping
Thank you Dr. Huberman and Dr. Galpin. These podcasts have greatly improved my understanding, which was limited at best, until now.
I like having a plan to move forward into my late 50s and beyond. I look forward to growing old, and watching my children and grandchildren grow.
Thank you dear Dr. Huberman and Dr, Galpin. I have been following Dr. Huberman's health related recommendations since a year ago when I retired. At 71 years old I feel better and more confident than ever. I am ready to improve my exercise routine, adding weight and strength building. Thank you all for your help. God bless you. I feel like I have restarted my life and thinking where have you all been in the past 70 years? 💝❤
This has been one of the most humbling episodes ever. We've all needed a standard and Dr. Galpin has provided it for us.
Can we get a list of all the fitness tests with the parameters for both men and women on it? Thanks, absolutely love your podcast!
Yeah, I was thinking the same a list or even better some kind table with the different assessments, brief explanation how to perform, and then the quality or meaning of different possible results.
That would be awesome.
Rubin then Galpin...you’re killing it Dr Huberman. Well done!
Dr Galpin is your best guest.
2 episodes in one week let’s go!!!
Thank you Dr Huberman and Dr Galpin. Truly grateful for your work and for keeping it zero cost and accessible to everyone
Andrew Huberman is truly a breath of fresh air!
i love hearing from dr andy galpin ,thank you dr.andrew for bunch of free source of information and keep up your good work at alway
The fact that we've access to an insane amount of knowledge like this through amazing people like Dr. Andrew just blows my mind sometimes.
Thank you for this series we have learned a lot!!🙏
My favorite dynamic duo!!
This is a legendary duo. Their contributions to health and fitness are unmatched.
Wondering if you have any videos on performing the comprehensive assessment? I’d love to see you walk someone through all the testing. ♥️ the podcast! This one was my absolute favourite 😊👍
Dr. I’m diabetic and have immensely benefited from your podcasts in removing medicine dependency. Would you please turn your focus to habit changing, like smoking etc? There may be a lot of people who would benefit in the act of changing habits
Thank you Andy and Andrew for the effort and time put into clarification. Galpin points out using a broad jump as a reference and Huberman say "Ill be trying it tomorrow" with a smile. Classic.
Oh my god, thank you so much! Every minute with Dr.Galpin is pure gold! Two best men it theirs domains🖤
And new 4K resolution looking gorgeous, thank you for this quality of production🎬
Thank you and glad you found value!
@Andy Galpin Dear Dr.Galpin, I'm so happy right now, you can't imagine! Thank you so much for noticing and for all the information you are delivering for us!
I literally watched all material on the internet with or by you😅
And the way every human being can leverage it is life-changing, no exaggeration.
So you were by my side for 4 years by now at least, helping me all around with my health, teaching me how to design protocols and about physiology in general.
I follow every athlete that you are openly working with and gathering information even from their dynamic and comments, besides joy from athletic feats they are reaching with your help.
I even helped my friend once to place a bet on Lauren Murphy and to bet that fight will go to judges when she fought Miesha Tate - no one was expecting Lauren’s endurance to be so great, except me😂 Because I knew who she is working with🙌🏼
Sadly, there aren't any S&C education in my country, but I'm still trying to approach things imagining that I'm your student at Fullerton, self educate a lot --- ( -- thank you so much one more time, you are truly an inspiration, all my family, friends and loved ones have heard an earful about you, because I tried to implement these pieces of knowledge I picked from you to make their life better 😁--) ---
how do I need to calibrate my BS detector, what should I consider in different scenarios, what kind of questions should I ask and so on. And I'm keep doing that, my mentality is always Day One, Week One, always learning
By the way, I even was the first person ever to speak with your team about R.A.P.I.D. Executive Mentorship when it was just getting started and this fact alone made me so happy, even that I had no chance in saying hi and all these words above to you personally, but talking with Valerie Viramontes was great and Anders Varner is a great guy too😁
Sadly, in the third world countries even people who consider middle- or little-above-middle class don't make this kind of money even a year, but I’m not saying that program is expensive, not at all, not by any means.
It's fairly or even under priced in my opinion, given the comprehensiveness.
And most importantly, if I could participate, it would mean that I can work with Dr.Andy Galpin himself, whom I always looked up to. For me it was a dream opportunity to work with you, even without being a world champion level athlete, but just some enthusiastic and curious regular guy from a small town in a third world country.
So from 11 October 2021 (meeting with Valerie date) I started to learn programming and switching to Software Engineer to be able to move out of my country salary cap and make enough, so when the next opportunity comes, I can participate🖤✨
You are changing lives! See you on a field, fam🫡
Hope to meet you one day. You mean so much to me
Great continued work here Dr Huberman! I am a movement coach who started out as a personal trainer in the 90's before moving into specializing in human movement taught exclusively outdoors. Have had a varied clientele over the years within all ranges of demographics, fitness goals and occupations. Have also worked in the trades over the years to stay truly physically fit. Currently i work almost entirely with educators. The proverbial elephant in the room is that most everyone these days is technically sedentary and spends most of their waking indoors, largely disconnected from their bodies. When i work with tradesman there is a different story. They are active all day in a myriad of ways and tuned in on senses on another level. Working outdoors optimizing thermoregulation systems. Having to adapt to so many scenarios including balance, heights, working in cramped tight spaces, uses many different tools, lifting, crawling, carrying. Requiring strength, endurance(muscular, cardiovascular), amazing proprioception, grip strength, grappling with danger(climbing ladders in the rain, lifting massive loads in uneven terrain) etc etc. Now looking at the average knowledge worker there is a converse reality that requires mainly cognition. Studies have also shown that distraction due to modern living cut down on focus massively. Indoors under artificial lighting, heating/cooling, smooth and predictable surfaces and spending long periods without movement resulting in a myriad of side effects. Then they go a a gym which these days is more of the same. Smooth surfaces, indoors, linear/sagittal plane movement based and sensory overload of bright lighting, regulated temps etc etc. Another elephant in the room is stress and its effect on Dis Ease. So we have to "reprogram" this population and make them more human. Get them outside moving dynamically in all planes of movement. Working on all elements of fitness and beyond the norm into vestibular training, hand eye coordination, perceived risk training, breath training, etc. Which is much slower and often we have to just be happy treading water and not getting worse. So many of the current podcast community, researchers etc etc spend a large majority of their time inactive in bodies but overly active on computers or in sedentary positions. One solution we worked on was what we coined 24 minutes to freedom. 3 minutes of focused movement on the hour minimum resulting in 24 minutes in an 8 hour day. And starting and ending the day with movement and connecting with mind and body. So the idea is to Exorcise Exercise and move into Movement and make it part of your daily life. Be more human! Looking forward to more of these episodes and so grateful for Dr. Huberman's and Galpin's work!
Very interesting comment!
The first video, where I had to take a book and a pen to note down goals, the best part is the specifics, the exact numbers which I should achieve. These numbers gave me a goal
This series with Andy Galpin is a gold mine of information and we all can't help but be thankful for the science backed information given in theses podcasts. I was curious as to why Mobility/Flexibility wouldn't be in the 9 major adaptations? 🤔 I would consider mobility and flexibility to be among the important factors to a quality of life as we get older 🤔
Great episode. One of the best!!! I'm wondering why flexibility isn't being considered as an important aspect of a fitness assessment.
Good point
Agreed, flexibility/pliability should be an important aspect of fitness/life functionality
OMG you guys are the best pair of smart people to listen to. Thank you Andrew and Andy for this amazing episode. Two big thumbs up from a middle aged woman here. I have to tell you and hope you will read this, that it is so amazing to hear this kind of conversation/information focused on non athletes, everyday folks. I have been very interested in fitness and strength training for over a decade now and it's been so very frustrating to see most of the science based info focused on elite athletes. The elites make up such a small percentage of population. What about the rest of us? Seems to me info on health and fitness for the rest of us is so white bread. Bland and not very useful. Everything overgeneralized. So thank you for putting out specific metrics and methods that even I can utilize. Can't wait for the next episode. I am especially looking forwards to hearing about protocols for increasing strength for general health and longevity.❣💪
The Huberman Lab always has great guests, but in my opinion Dr. Galpin is on the Mount Rushmore of best guests. His approach to this topic is always spot on without ego or dogmatic approach. I was so excited to hear this series was in development and the first episode did not disappoint!
Not sure all of that is true, but I appreciate the compliment nonetheless.
I love that you talk for markers for both males and females! I am going to test myself through a protocol that I am going to post here, wonder if any other women would like to share their test results as well? :)
Appreciate the wonderful discussion Dr. Galpin and Dr. Huberman! I learn so much from you both! I love how Andy describes an individualized, goal based approach.
Thanks, Kyle!
Andy is such a great storyteller. Really enjoyed learning about all things fitness.
Thanks, Tushar!!
Dr.Andy Galpin always dropping Gems….Great podcast.
A few thoughts on this podcast as a healthy 48-year-old woman.
1. I suspect that CrossFit is the single biggest contributor to getting women into weightlifting. While I think that CrossFit is Not super effective and potentially dangerous It also was an excellent gateway for many people to get into powerlifting and Olympic lifting, particularly women. I'm one of them. I hated exercise and gyms because women were relegated to treadmills and aerobics. Then, back in 2007, I stumbled upon CrossFit and discovered the absolute adrenaline rush and feelings of empowerment that come from weightlifting. I ended up discarding CrossFit but have never lost my love for power and oly tlifting and employ supersets to maximize health.
2. I'm glad that you bring up the lack of research funding for women's fitness. Being 48 and starting to experience hormonal changes due to premenopause, I have been horrified to discover the amount of misinformation in the medical community based on the outdated terribley designed women's health study 20 years ago, and the lack of funding and quality research into these hormonal changes and all that that entails for women in general. We're half of the population for god's sake and we have money to spend both in healthcare and in health. How are we not getting any attention for this?
Side note would love to see a podcast on the available science, slim as it may be, for Peri and post menopause that includes info on hormone replacement therapy.
Wow! Your hardwork is immense! Like! Clearly, you are a living evidence from following the science Based Protocols you so often talk about and recommend. Kudos! And May your light shine!
Awesome. 2 hours of fitness information. I'll just grab a bag of Doritos, a big Dr. Pepper, and hit the couch and get to learning.
Hahahha don't forget to smoke some weed beforehand
Read the transcript instead and be done in 20 minutes :-)
@@kirstypollock6811 even better, get the whole transcript and ask chatGPT to write a resume for you
@@andrespereira7007 genius!
@@andrespereira7007 but really do read at an insane speed. 1100 wpm or something. Not tested it recently.
I am going back to the much earlier podcasts with you explaining, and I am learning all over again and on this one and previous ones I am not
I feel blessed to have the privilege of listening to this podcast. It's life changing
A fantastic conversation with multiple takeaways. I find your humility and ability to shift gears from expert in solo episodes to eager student here very impressive, Professor Huberman. Love your work!!!
I just did a vO2 test today and got a 56! I’m 45- i am thrilled! I can do 5 full ROM pushups but I hate them. Every last one. I’m excited to hear more about Dr.Galpin’s thoughts on fitness. Thanks for doing this series!
Outstanding!!!
Great info as always! I would love an interview with Dr Stacy Sims on women's specific physiology in sport and nutrition!
Dr. Galpin is basically an embodied god. Dr. Huberman too of course. But Huberman's materials are usually way more accessible than Galpin's due to his high quality UA-cam Channel and Podcast. I would love that Dr. Galpin's Channel was updated as frequently as Dr. Huberman's and had a similar quality since his knowledge is invaluable. I am really happy to have Dr. Galpin's knowledge accesible here now with Dr. Huberman's seal of quality.
PS: Dr. Galpin, if you read this please don't take it personal. It is just that I value so much your experience and knowledge that I am sad that I cannot access it more often due to the format.
I'm watching through this a second time because I was so fascinated by it the first time around that I forgot to take notes!! Thanks so much to both of you for sharing this knowledge with the masses! I'm looking forward to (and dreading somewhat) to performing these tests on myself. Here's to better health!
Here are notes to help everyone: FITNESS TESTS
1. Movement / Skill Test
Go joint by joint 3 to 10 reps per exercise
Upper body press (Push up)
Upper body pull (Pull up)
Lower body press (Squat)
Lower body pull (Deadlift)
Look for:
- [ ] Symmetry
- [ ] Stability
- [ ] Awareness
- [ ] All ranges of motion
2. Speed test / Power test
Broad jump
You should be able to jump your body height
Measure the distance from the tip of your toe to the back of your heel (furthest point back)
Or
Classic vertical jump
Hands together, colour tip of finger
Measure between the standing reach to your hight
Look for 24 inches or high, if 50 closer to 20 inches (-15% for females)
3. Strength Test
Grip Strength (buy a hand grip dynamometer)
Value of kg, minimum value of 40 kg, idealy up past 60. (Female minimum 35kg optimal above 55kg)
No more than 10% variation between right and left hand.
Or
Dead hang on small bar (pull up bar)
Hang for a minimum of 30 sec. 40-50 sec is good, optimal above 60 sec. (Female stronger normally)
Strength elsewhere in the body. (DO WARM UP PROTOCOL)
Leg extension test 1 rep max
Can you do a leg extension with your body weight?
Every decade past age 40 it can come down about 10%.
Can use repetition conversion under 5 reps and go online to figure 1 rep max. (One rep max estimator)
Or
Front squat hold
Hold about half of your body weight and go down in the squat position and hold for about 45 sec. Then return optional.
As intro 1/3 of bodyweight for 30 sec.
Hypertrophy Test
Body composition test
FFMI
Man 20 or higher, woman 18.
Past 24-25 for a man that ’s a lot of muscle
Muscular endurance
Pushups male should be doing 25 full pushups (Chest to ground or almost to full up joint range) 10 minimum or else red flag.
Female see above 15, 5 to 15 needs improvement, sub 5 have problems.
4. Anaerobic capacity test, Heart Rate
Sprinting, AirBike go as hard as possibly can
Can you got close to your predicted maximum hart rate (220-age) but not so accurate.
Hart rate recovery is a better metric (get up to max hart rate, should be half a beat of recovery per sec. Within 60 sec you should have a recovery of 30 beats per minutes. In the second minute again recovery of 30 beats per min.
Maximal Hart Rate (VO2max)
12 min Cooper test, run as hard as you can and determine what distance you covered (online data) it’s anywhere between a mile and 2 + miles
Gentler 1 mile walk test record time and hart rate
Men 35 ml/kg, wanna see men above 50 ml/kg, 55ml/kg is optimal (60 is wow)
Woman wanna see above 50ml/kg optimal
5. Long Duration Steady State Exercise Test (Endurance)
You should maintain consistant output for 20 min, with nasal breathing only moving at a non moving pace, zone 2-3-4…
Frequency and Timing of tests
Pick the worse and do it more frequently
Test more often the ones that are week
Recommended to do this full battery once a year, beginning of the year, testing week
Get blood work, hart scan, and exercise test. (It takes about 3 days)
Order:
The non fatiguing test do whenever (do first)
Get 48hrs rest then body comp. Movement test the same thing.
Any skill or max strength at the beginning of the day
Any fatiguing goes at the end
Exemple:
Skill diagnostic
Power test broad jump
Leg strength test, upper body strength test
Leg muscular endurance test
Separate day:
Anaerobic test
On it’s own test:
Vo2max
Hart Rate Recovery
Thks
This is gold. Their ability to communicate high-level information to a regular person is fantastic. Thank you Dr. Andy and Dr. Huberman for this great knowledge. "If you do split workouts, focussing on one muscle a day, and you happen to miss that day, you will have missed working that muscle for two weeks" That was an eye-opener question from Dr. Andy. I'm never doing splits again.
Another Banger and so informative. Such a great free source of education. This channel is a must
Glad you enjoyed it and found it useful!
wow . life changing episode . great series , great guest . Well done , Dr Huberman .
Thank you, simply for providing a chance to live better lives.
Wow... So many hours of both these great guys??!!! Sweet music to my ears... ❤THANK YOU TO BOTH OF YOU 😊
When Andy was talking about female push ups, he mentioned he gave his student an exercise to build strength (which she didn’t do). But he didn’t finish what the exercise was!!! I need to know as I cannot complete a single push up and would love to build that strength rather than struggling doing crappy non-push up push ups. Thanks! This was amazing info.
Put your knees on the floor, instead of your feet. Will be easier to do a push ups from that position. And/or do static holds at the top position of a push up. And/or start at the top position of the push up and lower yourself to the bottom position as slow as you can. You should be able to progress to a push up using these methods
EXTREMELY useful and timely in my life. I was calculating strength assessments online just as this popped up. I have been training in an organized way for over 30 years and train in all 9 of these dimensions both for conditioning and certain sports. LOOKING for lifetime assessment tools for all dimensions for months -- this provides some. THANK YOU!!!!
Boooooom!
Waking up to a new Huberman Podcast is the best start to the day
AGreed
Dr. Huberman, thank you for all you do for the world!
You are simply awesome Huberman .
Thank you Mr. Huberman for teaching me so much about my own mind and helping me improve my wellbeing.
I’m always been confused about what I want to be when I reach adulthood. But after listening to Andrew Huberman over the last few months, I’ve grown more inclined to becoming a neuroscientist.
Looking forward to these episodes! Thank you!
The amount of knowledge you gain in this episodes, like in the space of 2 hours your are at a completely different level in terms of knowledge and awareness about your mental and physical know how!! Its just mind blowing! Thank you very much! Hope to see you guys one day face to face.
Thank you for always including the ladies. When I try to research this stuff I always get conflicting info. And often I get the "depends" answer, meaning what cycle of life the woman is in, but then never followed up with coherent answers that I feel I can follow.
Really really appreciate your sharing! This is tremendous amount of knowledge shared freely to the public.
Two legends. That's all that needs to be said! Thank you for teaching me guys.
Wow!!! Did I learn a ton today! I'm soon to be 55 and started to get into health and fitness about 5 years ago. I keep running across podcasts where I think to myself, "holy cow! I wish I had known this earlier!" This podcast really hit home and what really jumped out at me was my VO2 Max. I know mine is awful. Back when I was running a lot in 2019 I once ran a 9-minute mile and even that was a challenge. But from what I just learned, ideally my VO2 Max would be above 50, so if I did my math right that would equate to being able to run a 7-minute mile and I'm way away from that. So I have lots to do. Same with being able to goblet squat half my bodyweight...no way I could do that. Thanks so much for such a great podcast and can't wait to listen to the follow-on ones you two have planned!
UA-cam really needs to add an option to give more than 1 like. This podcast is so good!
Thank you again for such a informative podcast! How I wish I had learned all this 15 years ago!
You still got time, Logan!
@@drandygalpin I'm definitely using what I learn today. I just feel like I could've been so much better had I known a lot of this in my younger years! I'm older, wiser, I also train smarter. Not necessarily as hard as I did in my younger days, but much more efficient
Is there a plan for an episode on how mobility and flexibility fits into an overall fitness protocol?
Fantastic information. I am 57, exercise regularly and will try these no cost test to evaluate my fitness and guide my future fitness. Thank you Drs. Huberman and Galpin!
First Podcast i would pay for.
Cool format! Would be nice to see you interview Valter Longo or Walter Willet on the topic of nutrition.
Or Walter White on the topic of supplements.
We need that part 2 asap. Thanks to both of you guys
literally, explain without a script. what an expert.
This last episode is pure gold. I discovered the works of Andy Galpin few years ago and really changed the way I program my workouts. This episode is a nice reminder to include more fast twitch muscle fibers work in my regimen
Love it!
@@drandygalpin hey mr. Galpin, what would be a good way to work on muscular endurance for upper body pulling muscles? 25+ pushups are super doable for average guy but going for 25+ pullups sounds like a lot. I am thinking about doing 25 reps on inverted rows, where person can adjust the angle, modify the level of difficulty and progress over time. I wonder if it is a viable option
Young men (below 25yo) reading this, listen up. Fitness is NOT just how you look. DON'T be a 'gym lad' who looks the part but can't run a mile without heaving/stopping for breath. Trust me, I've done it. Simple fix? Cardio AND breathing exercises. It DOESN'T have to be much. A 10-15 minute run 3 times per week is PLENTY, and a few round of Wim Hof/Pranayama daily... happy new year!
Thanks for this bro, so true!
Pranayama is the real stuff!
@@itsunbelievable1534 bit too woo woo for me...
great point bro, cardio is a game-changer...
@@storyarch1084 BRO its literally breathing exercises!
I thought Andrew is slipping, but this saves his podcast a lot, was fedup of non experts on this podcast, but with Andy Galpin on podcast, on a wednesday,that's cool. Last time many things left unsaid with Andy.More power to you Huberman Lab
Fitness spectrum is super appreciated. Even more the practical tools to assess fitness levels across the spectrum!
Just amazing to be able to get such high level knowledge from experts for free! Thank you!!!
Thank you Dr. Galpin and Dr. Huberman for doing this podcast. 1:59:41
This video has just made me realise how involved in this culture I was.
I've been feeling inadequate for YEARS even when I was able to run 10k because I "wasn't working hard enough".
Thank you for this video. I've been taking myself too seriously and stressing about not working hard enough because I used to almost idolise andrew tate.
As someone whose turning 63 in a few days, is struggling with weight, chronic venous insufficiency and possible lipedema, knowing where to turn for insight into what I need to do to become fitter/stronger is complexing. I hope this is a start... UNDERSTANDING protocols BEFORE implementing them. 🙏😊 Thank you for these podcasts!
Please please do one about parenting… what’s effective and healthy parenting to make sure our children are good, kind and considerate human beings. It’s tough being a parent now a days with most of us having little support, little time, little income and at times patience. Children are our future so please help many of us with your logic to become better parents.
Absolutely love that the Nebraska cornhuskers were called out here for their league changing strength training protocols set by Lloyd Eppely. Go Big Red!