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Huberman Lab Intro

0:08 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Andrew Introduces Dr. Andy Galpin

0:23 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Exercise Progress Occurs During Recovery; It Must Outpace the Stress Input

3:45 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Neural Feedback Loops Cause Muscle Soreness Post-Exercise, Not Micro Tears

7:16 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Stretching to Alleviate Soreness May Be Counterproductive; Low-Level Movement Is Best

4:29 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Free Radicals Released From Mitochondria Create an Inflammatory Signal, Triggering Soreness

2:53 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Disclaimer

0:21 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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AD: Momentous Supplements

0:55 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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AD: InsideTracker

1:13 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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AD: Eight Sleep

1:19 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Recovery Returns Our Physiology to a New Level of Homeostasis

2:49 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Exercise Is a Hormetic Stressor, a 'Micro Insult' That Causes Beneficial Adaptations

2:28 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Resistance Exercise Often Causes Out-of-Range Blood Creatinine Levels

2:17 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Necessary for Lowering Baseline Inflammation, Exercise Immediately Elevates Inflammatory Markers

1:58 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Exercise Recovery Is a Game of Balancing Immediate & Delayed Gratification

2:51 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Exercise Lowers Resting Heart Rate But Doesn't Increase Max Heart Rate

1:33 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Some Blood Markers Can Increase 500x After Exercise, Like Creatine Kinase

3:53 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Recovery Levels: Acute Overload, Functional & Non-Functional Overreaching, & Overtraining

6:50 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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AD: Athletic Greens

0:52 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Andrew Recommends Thinking of Overtraining as a Verb, Not a Label

4:32 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Post-Workout Recovery Tools: Slow-Paced Music & 3-10 Minutes of Down-Regulation Breathing

3:35 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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5 Minutes of Cyclic Sighing/Box Breathing Reduces Resting Heart Rate & Stress

5:44 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Speed of Return to Baseline Heart Rate Post-Training Correlates With Performances Improvements

1:25 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Wearing Compression Gear Post-Workout Prevents Muscle Soreness

3:23 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Why Andy Galpin Wears Compression Gear on Planes

1:26 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Compression Boots & Massages Effectively Alleviate Acute Soreness Post-Exercise

0:58 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Cold Water Immersion (40-50 °F for >15 Mins. or <40 °F for 5 Mins.) Reduces Muscle Soreness

3:42 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Andy Galpin Utilizes Hot/Cold Contrast Therapy for Recovery

4:00 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Cold Showers Don't Get Cold Enough to Enhance Recovery; Immersion Is More Effective

2:14 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Saunas & Hot Tubs Substantially Limit the Number of Motile Sperm

1:20 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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AD: InsideTracker

1:02 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Don't Worry About Combining Recovery Tactics; Use What's Available

2:47 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Preventing Overreaching & Overtraining: Monitor Metrics, Physiology, Biomarkers, & Performance

6:59 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Overtraining Increases Catecholamine Levels & Reduces Androgen Receptor Density

5:46 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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How 10 1-Rep Max Back Squat Sets Done Daily for 2 Weeks Affects the Body

5:20 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Overtraining Elevates Nocturnal Epinephrine, Inhibiting REM Sleep

3:32 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Overtraining Increases SHBG, Which Binds Up Free Testosterone

2:50 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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The Optimal DHEA to Cortisol Ratio Is 0.09; Deviations Indicate Adrenal Fatigue

1:34 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Rhodiola Rosea Is an Effective Cortisol Modulator; Andy Uses It With Clients

2:18 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Cortisol Levels Fluctuate Throughout the Day; Take Single Measurements With a Grain of Salt

2:44 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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A Healthy Cortisol Pattern: Spike in the AM, Lowest at Night

2:49 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Approach Cortisol Regulation Strategically; Frequently Blunting Levels Suppresses Exercise Adaptation

2:55 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Carbs Inhibit Cortisol; Nighttime Consumption Can Aid Sleep

3:39 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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The Higher Your HRV, The More Likely You're Rested & Recovered

5:00 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Andy Recommends Measuring HRV at the Same Time Daily; Then, Compare Like to Like

4:59 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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'Acute State Shifters' Rapidly Change Recovery Metrics: Upregulation Breathing, Music, & Motivation

3:39 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Andrew Huberman Never Stacks Stimulants & Music in Back-to-Back Workouts

2:34 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Why Andy Galpin Often Draws a Line on the Ground Before Training Sessions

1:17 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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During Workouts, Andrew Thinks of His Phone as an Annoying Twin With Attention Issues

2:28 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Flexing in the Mirror Between Strength Training Sets Augments Gains

3:56 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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HRV Decreasing More Than 7 Days in a Row? Here's What To Do

3:43 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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A Bowling Alley Analogy Illustrating the Proper Balance Between Overtraining & Recovery

7:00 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Andy Galpin's Law: The Methods Are Many; The Concepts Are Few

2:56 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Recovery Basics: Measure HRV or CO2 Tolerance Daily & Quarterly Blood Work

7:25 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Libido Is a Useful Subjective Metric for Assessing Recovery

2:41 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Low Libido Doesn't Mean Low Testosterone; It's Often Sleep or Training-Related

4:03 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Why Andy Galpin Cautions Against Supplemental Antioxidants

1:40 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Herbal Compounds Are Often Powerful Hormone Modulators; Exercise Caution

1:36 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Low-Cost Recovery Assessments: Grip Strength, Speed Tests, & Performance Measurements

3:17 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Andrew & Andy Outro

0:19 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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Andrew Huberman Outro

1:19 · GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goalsview episode

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