Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Huberman Lab Podcast #65 

shoutout to autoplay for bringing me to this every single night somehow. Day 220

Thank you again! Any chance we can have an episode on lung health (breathing, exercise for improving lung capacity, pollution, smoking, asthma) or spine health (preventing and dealing with spine issues, which don't get nearly enough attention and education)?

🎯 Key Takeaways for quick navigation: 16:31 💪 Exercise choice alone does not determine the adaptation; it's the application of the exercise (sets, reps, rest ranges) that primarily influences the outcome. 20:54 📊 You don't necessarily need to assess your one-repetition maximum; conversion charts can estimate it based on your repetitions and weight lifted. 22:22 🏋️ For strength and hypertrophy, modifiable variables include choice of exercise, intensity, volume (reps and sets), rest intervals, and progression. 25:51 📆 Training frequency is essential; how often you perform an exercise affects your progress. 35:08 💪 To develop strength, you need to impose a high-intensity demand, typically above 85% of your one-rep max, with low repetitions (5 or less) per set. 38:29 💪 For strength training, rest periods of 2 to 4 minutes between sets are recommended to maximize outcomes. 39:29 ⏳ Limiting strength and hypertrophy training sessions to around 60 minutes can help manage recovery and prevent overtraining. 40:29 🔄 Super setting push-pull exercises can be an effective way to maintain intensity and cardiovascular effort during a workout. 41:28 🩸 Different types of exercise adaptations lead to various physiological responses, and you can strategically choose your training approach based on your goals. 42:27 🏋️‍♂️ Hypertrophy training and anaerobic conditioning can offer the most comprehensive physiological adaptations across multiple categories. 44:24 🧠 Early adaptations to exercise are primarily neural, but sustained hypertrophy takes weeks and involves changes at the muscle fiber level. 45:21 💡 Training frequency is crucial, and waiting too long between workouts may miss the window for inducing further hypertrophy. 46:21 🔄 The gene cascade and protein synthesis process play a role in hypertrophy, with a recovery window of 24 to 48 hours between workouts. 47:48 💪 Strength development involves changes in the nervous system, muscle contraction, and connective tissue, making daily training feasible. 49:45 🤔 Strength and hypertrophy have a relationship, but more muscle doesn't guarantee proportionate strength gains. 58:10 💪 Repetition ranges for strength training are typically five or less, with the frequency being as often as every day. Rest intervals can range from two to four minutes, or longer for one-repetition maximum attempts. 59:12 💪 For hypertrophy training, effective repetition ranges can vary from five to 30 reps per set. A minimum of two times per week per muscle group is recommended for hypertrophy. 01:00:10 💪 Training for strength can follow the "three to five concept," which involves selecting three to five exercises, doing three to five reps, three to five sets, resting for three to five minutes, and training three to five times a week. 01:13:32 💡 The "mind-muscle connection" or being intentional about contracting specific muscles during exercises may contribute to greater muscle growth. 01:18:01 🧠 Proper muscle activation during exercises is key for muscle development, and compensatory movements can hinder progress. 01:19:23 💡 Visualization, tactile feedback, and touch can help improve muscle group activation during exercises. 01:23:20 🔑 Separating breath from brace is essential for effective core stabilization during exercises. 01:35:07 💪 Adrenaline ramp-up during workouts can lead to energy crashes later. Down-regulations after workouts can help avoid this issue, even with just a few minutes. 01:36:08 🕒 Taking short breaks, as short as one minute, between intense activities can help conserve neural energy and enhance performance. 01:38:05 🏃‍♂️ When focusing on endurance training, choose exercises with minimal eccentric landing to reduce muscle damage and soreness. 01:39:59 🚴‍♂️ Activities like cycling, swimming, and rowing are good options for endurance training with minimal eccentric loading. 01:41:57 🔄 Mixing strength training and endurance training in the same workout or within the same week is generally not detrimental to overall progress. 01:47:18 💪 Interference between endurance and muscle growth is less significant than previously believed, especially if energy intake is controlled. 01:52:15 🚶 Incorporating more movement into your daily routine, like walking during phone calls or pacing, is essential for overall physical health. 01:53:46 🏃‍♂️ Dr. Andy Galpin recommends doing something once a week to reach a maximum heart rate (close to max intensity), lasting at least 30 seconds, for optimal cardiovascular health. 01:54:46 💓 Maximum heart rate (approximated as 220 minus age) is a rough measure and may vary significantly among individuals; focus on reaching a challenging heart rate during exercise. 01:56:12 🏋️‍♂️ Incorporating high-intensity interval training (HIIT) workouts that challenge maximum heart rate once a week can complement hypertrophy training and provide various cardiovascular benefits. 02:00:41 🩺 Identifying your point of physiological failure (e.g., legs vs. cardiovascular system) helps tailor your training to address specific weaknesses. 02:02:11 🏃‍♂️ To build well-rounded endurance, include three components: once-a-week high-intensity training, extended moderate-intensity cardiovascular work, and 2-6 minutes of high-intensity work followed by equal rest periods, repeated as needed. 02:15:04 🏋️‍♂️ Training just below the threshold of pain can help improve tissue tolerance and desensitize pain signals, especially for conditions like low back pain. 02:16:04 💧 Proper hydration is essential for health and performance. Aim for half your body weight in ounces of water per day and replenish fluids lost during exercise. 02:17:30 💧 Hydration needs vary based on individual factors like sweat rate. Sweat testing can help determine sodium loss and guide electrolyte supplementation. 02:31:01 💧 Pre and post-exercise hydration recommendation is around 500 milligrams of salt each time. 02:34:22 💧 If you're losing more than 1% of your body weight during exercise, it's essential to focus on hydration. 02:34:53 🍽️ Whether to train fasted or not depends on personal preference and the type of training, but it's generally okay for the average person. 02:36:54 🥶 Avoid immediate cold exposure like ice baths after strength or hypertrophy training, as it can interfere with muscle growth. 02:37:25 ❄️ It's best to wait at least a few hours before cold exposure after a workout to minimize interference with hypertrophy. 02:38:31 🥶 Cold showers are not as effective as ice baths for recovery and adaptation, and it's preferable to separate them from strength training. 02:40:59 🏋️‍♂️ Cold exposure may not be as detrimental to strength development as it is to hypertrophy, so it's less concerning in strength-focused training. 02:49:29 🏋️‍♂️ Sauna use after strength and hypertrophy training could have potential benefits, although there isn't official data yet. It might be beneficial after endurance training as well, assuming proper hydration. 02:49:57 🌡️ An ideal regimen might involve training, then sauna or heat exposure, followed by cold exposure on off days or several hours away from training, optimizing recovery and adaptation. 02:50:59 ❄️ Cold exposure in the morning can lead to improved overall relaxation and HRV (Heart Rate Variability) scores throughout the day, reducing the need for excessive caffeine. 02:51:28 🌊 Sitting still in cold water immersion creates a thermal layer around you, so it's more effective to move around a bit to break up this layer for better cold exposure results. 02:51:57 💪 Regular cold exposure can lead to enhanced adaptability and reduced fatigue, as seen consistently in athletes' HRV scores. 03:02:42 🔵 Sodium bicarbonate (baking soda) can improve training performance by helping to regulate pH levels in muscles, reducing fatigue, and enhancing endurance. 03:07:40 🫐 Inhaled oxygen is used by the body to create energy by breaking down carbohydrates or fats, with carbohydrates stored as glycogen in muscles. 03:08:08 🔬 Anaerobic glycolysis, which breaks down carbohydrates for fuel in low-oxygen conditions, produces acid as a byproduct, leading to fatigue buildup. 03:14:06 💡 Sodium bicarbonate can temporarily increase alkalinity in the body, delaying the onset of fatigue during intense exercise. 03:15:34 🥤 To use sodium bicarbonate, start with a small amount (e.g., half a teaspoon) dissolved in water, consumed around 45 minutes before exercise. 03:16:04 🤢 Gastric distress is a potential side effect of sodium bicarbonate, so use caution and experiment to find the right dosage. 03:24:57 🌙 Understanding and addressing environmental factors can significantly improve sleep quality, even when other aspects have been optimized. 03:25:26 🌬️ Monitoring environmental factors during sleep, such as temperature, humidity, and air quality, can impact sleep quality. 03:25:57 😴 Re-breathing CO2 around your face during sleep can lead to sleep problems; addressing this can improve sleep quality. 03:26:56 🛏️ Absolute Rest is a commercial sleep optimization device that can diagnose sleep-related issues and improve sleep quality. 03:28:19 🤝 Dr. Galpin's ability to distill complex information into practical protocols is highly valuable to many people. 03:29:17 📲 Connect with Dr. Andy Galpin on Instagram and Twitter for further information on exercise science and related topics. Made with HARPA AI

A quick summary of important points, imho: 9 Adaptations from exercise, concepts to hit within each one The concepts are few, but the methods are many 1 skill - moving mechanically how you want to move 2 speed - moving as fast as possible 3 power - speed x strength 4 strength - force production 2-5 minuets of rest 5 hypertrophy - growing muscle mass (10 working sets a week, min) globally based endurance localized in the muscle 6 muscular endurance - how many pushups in a minuet - important for slow twitch postural integrity Leaving local muscle, now effecting the entire cardiovascular or energetic system(s) 7 anaerobic power - a lot of work in 30 sec - 1 to 2 mins 8 VO2 max - 3-12 mins at max heart rate 9 long duration endurance - how long can you sustain work? 30+ mins progressive overload - system must be stressed for growth -different variables for each type of adaptation exercise choice - exercise don't determine adaptations, the execution of the exercise matters, the application matters: the sets, reps, etc intensity - not perceived effort, but % or 1 rm, or % of VO2 max. volume - sets and reps, total work rest intervals complexity frequency All joints through all ranges of motion across the week Specific adaptation to imposed demand Signs of good Hypertrophy training 1. feeling the muscle contract 2. soreness/burning afterward or during? (from 1-10 looking for a 3-5) 3. pump during the work? Strength and power: 3-5 rule. 3-5 exercises, 3-5 reps, 3-5 sets, 3-5 minuets rest, 3-5 times a week -differentiator is intensity: strength 85% 1rm, power 40% to 70% Breathing and bracing is key, weather you are heavy exertion or very light, some kind of bracing and breathing Breathing in between rounds, are we combating low oxygen or high CO2? Once per week, warm up good to sweat, get to max heart rate, max effort for 30-90 seconds, at least once or for 4-8 rounds, this will help identify your point of cardiovascular failure. Middle ground: Hard work for 4-12 minuets, 80% and hold. Min: 2 mins on, 2 mins rest, repeat. Mile repeats, or 800 meter, repeat as ability Half your body weight in oz during the day During exercise, 125% to 150% of the weight you lost in fluid

Andrew's talks singlehandedly changed my life. The information on habit formation started me doing morning walks for photic exposure but left me wondering if I could do something more intensive during that time-picked up a bike and I've done 500km ever since and counting. Thanks for sharing these protocols and making these talks widely available.

What a time to be alive. You can literally learn anything and become anything with some motivation and time spent on RU-vid.

Man I know on my example that nothing comes over night. Losing fat was pretty easy for me, but getting muscle, stamina and strength was such a pain. Its not that I didn't know how to lift I just didn't eat enough and I didn't eat right food. I had to invest in a meal plan. When I got one from site Next Level Diet things just started to get better and I realized what mistakes I have been doing.

Good lord! A collab for the ages! This is such a gift. Thank you Dr. Huberman!

Hello sir I am Ashita, 18 years old Wanted to tell u that your podcasts on neuroplasticity have helped me immensely. There is a lot I am constantly changing about myself. I think I have become better at concentrating this past month. Sir plzz make a dedicated podcast for 18 to 25 year old youngsters relating to how to be more productive. 🙏🙏🙏 Thanks a lot for all becoz i have had a really tough time in the past with phone addiction. Love and Respect from India 🇮🇳🇮🇳🇮🇳

I don’t even know where to begin to explain how much this has changed me. It’s gotten me back into exercising, which I had stepped back from a little, due to never really knowing why certain things worked and others just left me tired with no visible results. I didn’t trust the super popular info online these days, either because there was no scientific break down on the why I should do this thing vs another, or at least the info was not all compiled together like this. I could have listened to a few more hours of this, so thank you so much to both of you for sharing this.

Andrew - possibly the most respectful, humble interviewer I've ever seen.

Hi, You will never be thanked enough for your podcasts. I hope at least these will become THE mainstream source for each living sports and health addict.

3 hours and a half of Dr Huberman, I can't ask for more!!

When you like before even listening because you know, you are about to be schooled!! Thank you Dr for continually nourishing my mind! X

Man, This Was Pure Gold. I am going to watch and re watch several times and am sharing it with the professionals who teach the Pilates reformer classes I take~one instructor in particular runs her classes with most, if not all of this information;connect to your body, BREATHE, pull your abs IN do not push them out, full core work-obliques, all three glute muscles *(not just one). Basically what you have discussed here. The other instructors are also outstanding and are highly conscientious of what they are building for their class-also making sure the classes receive the best instruction. It is straight up fantastic as I am in my mid 50’s, *so working out is imperative to good health but THIS information is THE key to making work outs work. Super grateful. Thank you Dr’s for the enjoyable and informative podcast, I appreciate it very much.

The amount of information packed in this podcast is incomprehensible. Thank you Andrew and Dr Galpin.

If ever a podcast needed a well- organized summary, it’s this one.

I’d love a strength/endurance/hypertrophic discussion about this type of training for menopausal/ post-menopausal women (with and without HRT supplementation). I know the hormonal changes affect how we build and maintain muscle. Plus it’s critical to keep healthy muscle and mobility as we age (men and women).

This topic has massive potential to spin off as separate podcast on its own. Even as already a seasoned amateur strength enthusiast, having looked into every source and read many papers accessible to mere mortal for free, I learned so much. This stuff is not easily available from alternative sources. Looking forward to follow up episode as intermediate to advanced trainers as audience.

This is without doubt THE most interesting podcast I have ever heard. Pages of notes. Thank you both. Very grateful to you both.

I've been working out for 21 years and I've wanted this type of breakdown for 21 years. This has already been such an amazing well of information. Thank you guys

I’m so stoked on this episode!! Today is the first day of my first quarter back in school after taking a year off for mental health during COVID, and I want kinesiology to be my major instead of the one that put me in such a low place even before the pandemic hit. So I’m just going to put ALL of my energy into everything motion and health science. Deeply appreciate this podcast. My love for running is why I want to do this. Cannot wait to take extensive notes on this episode. Can’t say the same about architectural engineering lol.

I’m studying Clinical Exercise Physiology. Everything that Dr Galpin has spoken of in this podcast outlines perfectly what we study in Uni. Would love another podcast from the both of you 👏🏻

Smart, thoughtful people teaching the rest of us. Decades of studious research broken into manageable chunks. This is what the internet is for. Thank you both so much.

Would love to see you do a video on this subject for folks over 60 years of age. There are a lot of us out here. Aging well is a great subject to cover.

I really enjoyed your podcast. I am 60 years old in great shape, I lift weights, run and perform HIIT workouts. I would love a podcast on why we lose strength, power and speed as we age and how to slow down that process down. Thank you and keep going.

This is literally the greatest video on methodology of training across the board that has ever been made. The amount of specific actionable information contained within this podcast has been genuinely earth shattering to my perspective in regards to training.

Huberman makes great science available without cost. It is the best and highest use of a medium like youtube. He changes lives with every program.

A 3 and a half hour huberman video?! On a Monday?! Great start to the week

I recommend Andrew to everyone, I recommend Andy to everyone. This episode is Christmas and my birthday at once. Thank you both !

Andrew, thank you for the chapters not only a podcast but a vital learning tool I can easily go back to and reference.

I always enjoy when a true master speaks on his field…. You can tell by the natural ease and the natural flow in his voice. Thank you gentlemen

Wow! To me this is easily one of the top 5 Huberman podcast episodes so far! Thank you both so much for creating and sharing this!

Dr. Huberman, aside from any traditional popular science books you intend to write, it would be great to have a book in the style of Principles by Dalio and Tools for Titans by Tim Ferriss that organizes the insights and protocols from the podcast in a way that can ultimately be reviewed and internalized as a list of principles

I'm so thankful and grateful for your podcast Dr. Hubermann, you have provided me with so much information that has greatly improved the quality of my life. Unfortunately, I was shot and paralyzed in 2018 and my health has seriously declined but in the last two years I have really been working extremely hard to get healthy physically and your podcast has really helped me and led me to so much valuable information which has led to lifestyle changes for me. Just wanted to drop a comment and show my gratitude, take care and God bless.

As someone who is 66 years old and just getting started into resistance training for health reasons, this pod cast was totally absorbing and jam packed with really good information that I think I will have to watch it a few times for it all to sink in. Thanks guy's for such an invaluable tool to get me on the right path, hopefully without injury.

Andy "it depends" Galpin. Always a pleasure to hear from him.

Eventually it would be really really beneficial for all of us if Andrew made some kind template or app for beginner-advanced that covered all or most of the topics that he's covered. Example for a beginner 5 mins of morning sunlight 5 mins evening sunlight 15 mins box breathing per day NSDR 20 mins per day 30 mins cardio per day Fiber/fermented foods per day Water consumption based on weight Ect ect that people could follow and work their way up to more advancement in all of the categories

Dr Huberman & Dr Galpin in one video, I never clicked on anything falter in my life! Dr Galpin is amazing!

I’m training for Air Force Special Warfare and it has been a major shift from Olympic weightlifting and running simply to relieve stress. I’m glad to have found these nuggets of wisdom to improve muscular endurance on my body weight exercises. And as always, thank you for your commitment to sharing science!

You should do an episode over knee health/longevity or overall joint/tendon health. Love the podcast.

Great conversation, but the stuff about building endurance he metioned… “if you’re at the pace where you can have a conversation - to me I don’t count that as exercise” is really outdated, particularly when you consider what the world’s leading Olympic endurance athletes are actually doing. Yes, you can build some endurance by pushing your upper thresholds and VO2 max at higher heart rates, but the benefit to your VO2 max plateaus quite quickly after a couple of weeks. More recent understanding and what the world’s leading Olympic endurance athletes are actually using is what’s called “high-volume, low-heart rate” training, where the overwhelming majority of their workouts are well below their lactate threshold turning points, and they can hold a conversation - you just have to do a lot of it in order to train that base aerobic capacity, and avoid releasing the stress hormones that arrive when lactic acid levels get too high. There are almost linear benefits to that type of training all the way up to 35 hours per week. Dr. Maffetone and the “MAF” method are similar to “high-volume, low-heart rate” or “polarized” training where the overwhelming majority is in zone 1, a little bit in zone 3, but almost none in zone 2… because if you’re always pushing your upper thresholds, then you’re applying the wrong stimulus to what your base aerobic system needs to build it more overtime, in order to increases much more cardiac stroke volume and VO2 max over time. Lookup Dr Stephen Seiler’s research, or look into what the Norwegian triathlon team is doing to win gold and set Ironman records. Sports scientists are finding athletes can also recover more easily from high-volume low-heart rate training, and doing the bulk of it in that low intensity zone greatly reduces injury too. The old “no-pain, no-gain” / go push your thresholds at tempo pace every time you do cardio stuff is outdated dogma, which has limited benefit if you care about building actual endurance.

This is an amazing podcast and there is so much to learn here. Hopefully implementing a lot of these things will improve our lives drastically. Really grateful to get this for free.

I used to think my watch was broken and did not believe it because it said I was stressed all the time and had poor sleep recovery and very little deep sleep. Took me years to figure out it was the foods i was eating. Changed it by seeing an orthodontist to get more oxygen at night and cut out foods related to my blood type and it changed my numbers greatly

This was not at all what I expected! It was so much more...please more with this guy! Game changer

Yesss! Been waiting for this since last summer. I watched a ton of Galpin's content and he's awesome. Thanks to Dr. Huberman for finally doing this!

Last time I took this much notes I was in school! I didn't know where to begin to create my program, I was so used to just follow my friends, boyfriends or trainers. I now know how to achieve MY goals when it comes to my personal fitness. This channel and Andy Galpin are invaluable!

Stupid question from an experienced trainer. Is bracing the spine achieved by pushing out core musculature, or pulling it in? I believe (probably incorrectly) that everyone uses the phrase “brace your spine” but description of what this actually involves and how this is achieved is vague. It’s either because it’s so obvious that it is assumed we all know it as experienced trainers or that we all as experienced trainers are a little bit unsure of how it is achieved. 🤔🙂. Really enjoyed the video.

Yall so smart it scares me. Dr Huberman never studders or gets tongue tied. Hes always on point pronouncing all those big words. He delivers everything he says in such a way you just know it's the only truth to know. I dont think hes human lol

How fortunate we are to live in a time that this quality of information is free and at your fingertips.

Summary? Hypertrophy 5 to 30 reps per set (range for variation in training). Need 3 things for muscle growth: pump, burn and soreness afterwards - a bit, not too much (on the scale 1-10 aprox 3 each should be enough, 5 probably better, but don't overdo it). Take it to muscle failure (not to extreme failure), assuming good form. 2-3 times per week per muscle (at least a day rest for a muscle) Strength 3-5 exercises 3-5 reps 3-5 sets 3-5 mins rest 3-5 times per week. 85+% one-rep max weight (for power 40 to 70%) Endurance Different ways to train, do throughout the week: - Max heart rate (aprox 220 minus your age), once a week - hardest exercise you can, sprints, intervals, burpees. Aprox 90 secs, 4 to 8 times (plus some warm-up). Challenges whole cardio system - stroke volume, cardiac output, resting heart rate, capillary, pulmonary exchange, etc. Could be done on the same day as your main training (could even improve hypertrophy) - Middle ground, about 80% heart rate. "Mile repeats" - run 1 mile (1 km, 800m) for X minutes, rest for X minutes (2 to 6 mins). Increases VO2 Max - Lots of moving, zone 2 cardio - walking, running at talking pace (nose breathing), etc. as much as you can incorporate per week Breathing Down-regulation after training and between sets. Box breathing (exhaling to a count of four, holding your lungs empty for a four-count, inhaling at the same pace, and holding air in your lungs for a count of four before exhaling and beginning the pattern anew) or simply breath in and breath out twice as long (e.g. 4 secs and 8 secs respectively) Muscle-mind connection is a thing: exercise with intention, see your muscles working. Mental awareness - touch your muscle-to-work for better muscle activation, visualise. Learning to activate a muscle group by focusing on eccentric movement (moving a weight away from the body - good for strength and hypertrophy, on avg lead to more soreness) Don't do cold therapy after hypertrophy training (might kill your gains bruh). Before is good (adrenaline burst and warms your muscles) or just wait about 4 hours / do on other days. After endurance is fine, strength training is not clear. Mostly considers cold water emersion and cryotherapy, not as much as cold shower (not as effective, so not as big of concern for "gains") Heat exposure after any kind of training is beneficial considering good hydration and good in general

I have been in decent shape but not working out that much and started pipeline jobs where we work 6 twelve hour shifts a week. Stringing pipe the amount of work we do is very significant! For the first week and a half I'll finish a shift so sore my belly button hurts, I get home shower eat a large meal and straight to bed. It's unreal how fast you get in shape when you're pushed like that!!!

Episode Suggestion: Would love an episode about the neurological process of speaking, and why some people stumble or stutter when they get nervous. And, as always, thank you for your great work! 😊

Thank you! I listened to the whole 3 1/2 hours. So good!! Can’t wait for the next interview with Dr. Galpin!! Huge fan of Huberman Lab. Very grateful to your whole team🌟

The contrast between the shirts is what captivates me. Thank you Dr. Huberman and Dr. Galpin for your work!

I've been training, following the science behind training, and just a huge avid fan of bodybuilding and power lifting (and what really works for it to be successful) in general for 35 years. I would say this is the best truth and facts I've seen. Thank you Andy and colleagues and Andrew for bringing the podcast. It amazes me to see how many things I have in common with you Andrew as you keep following your passions and putting the facts out there. I may not be a scientist in this exact arena, but I have been in the medical sciences and computer sciences my whole career and a full-time nerd of the iron game. This is the best stuff out there. I appreciate what you do and I wish I could do what you do. Thank you!!

Love listening to Andy lay it out. Thanks Andrew. I use BFR Training 4 days a week. Yes! It burns like hell. I'm 67 and use it to protect my joints. Making great progress! 30 3x15 each. 30 second rest between sets. I suggest using ice pack on hands after you lifting session to reduce the nerve shakes.

After many years of training and competing in high level finally I see someone who tells exactly how I understood the best ways for training and staying with less injuries! Thank you and God bless you. Respect 🙏

Andy has an amazingly clear way of explaining these concepts, a sign of true expertise. This was great!

Taken me a few sessions to get through this fully, and wow! Maximum appreciation for such a valuable wealth of knowledge and science backed information. So many protocols and practical tools to take away from this. Followed Dr. Galpin and will certainly be keeping a close eye out for absolute rest. Thank you Superman Huberman for putting on another excellent episode 🦸🏻‍♂️

One of my favorite episodes! Listening a third time durning weight training sessions… so much gold here. Anyone who loves fitness and weight training must listen to this. I had so much fun doing reps of 30 today for the first time ever without doing drop sets. Love. This. Stuff. Thank you both!

The dude has so much intricate, technical knowledge in his brain... it's unbelievable... a true genius.

That was possibly the most enlightening and educational podcast I have ever listened to. Dr Galpin is incredibly articulate and brigns the information to us in a practical way. Thank you for this.

can we have an episode on recovering from injuries, healing tendons and maybe even cartilages and how to heal faster?

Dr. Hubs you're a living LEGEND. So appreciative of the info you provide. Thank you ! #lifechanging

I’ve just started my workout journey about a month ago. Started with freeweights and realized machines are best for me now. Hearing this podcast makes me feel I’m on track and listening to my body. Thanks for teaching this beginner how to approach weight training

Appreciate your podcasts, insights and guests, like Andy, tremendously. 🙏🏼 In the area of endurance training combined with resistance training....duration of endurance training must be discussed if it is done *prior* or before resistance training. Reason being, around the 40 min mark we are in the depletion zone of glutathione stores. You want your glutathione stores in the muscle to be at a Maximum when *beginning* a resistance workout and not depleted at all. With that said, other than a very short warm-up, endurance or cardio should always be done *after* and never before strength, power or hypertrophic workouts.Glutathione’s multi-functional role cannot be left out of a health and performance discussion. I’m 62, by the way, and every small thing matters way more when it comes to performance and recovery. This is why I appreciate your podcasts. 💯

Today was my first day at the gym and this could not be better timing!

Wow ! The best 3 hour course I’ve had since some of my master classes in exercise physiology. A big thanks to you two.

I've combed through this discussion for past three weeks, and the information presented here is enough to last a lifetime, and has the potential to change many lives. Huge thank you for your hard work Andrew and shoutout Dr. Galpin!

Dear professor hubermann, thank you very much for this podcast, as you said about Dr. Galpin, you are one of the few people who makes me change my protocols with confidence and without difficulty. Without difficulty because in addition to being a professor who professes you are a model who inspires.

Dr. Galpin always cuts through the fluff. His channel is full of great content.

2:55:23 “as you know, scientifically, ethically, you need to be careful about telling people results before you’ve gone through [peer review, reproducibility].” Sounds like something David Sinclair needs to hear..

This was definitely one of the best, I’m a big fan of Andy Galpin’s work. Please bring him back on again soon!

I’m a 21 year old who failed science and almost every class in high school this podcast somehow makes sense to me sure some things are out of my comprehension but I made workout and day plans from this thanks so much for this only thing I request is maybe after somthing really important to take it can you really really dumb it down for people like me who wanna understand lol

What a great episode! As a 61 year old male who's had a Aortic Dissection and can't lift heavy, I wish there was this type of information for people in my circumstances. Please let me know if there is. Thank you

Hoping to learn something to help with my Hypermobile Ehlers Danlos Syndrome to rebuild my strength, hopefully something new with cartilage restoration. After age 55, I really started to fall apart. I am now 61. After 37 surgeries, multiple areas in the body. I'm having good luck in larger areas with PRP prolotherapy. I've also been benefiting from many of doctor Andrew Huberman's reported studies on protocols for the nervous system, etc. very helpful. Thanks again, Andrew Huberman, and all your great guests.

Thanks so much for this! I'll be re-listening to this one several times -- it's so incredibly rich in valuable counsel -- and can't wait for you to get Andy back!

Love Andy!! Every podcast I've watched with him is always super informative! Bring him back as often as possible!

26:00 Strength Strength 35:40 47:55 1:10:00 Strength and Power % weight needed. 1:19:29 Back activation Core Activation 1:22:16 Touch and Visualizing muscle is good. 1:25:24 Breathing 1:28:18 Breathing 1:29:22 1:49:42 Running Affect : 1:52:15 Back Pain 2:15:16 2:34:40 Exercise Water Intake Carbon Dioxide Tolerance Test 3:02:38 2:14:44. If in Pain of Exercise ??? 3:16:11 Continue

As someone with zero fitness training, I really need this

Listening to this training with correct breathing rest periods after ice Bath this morning and drinking salted water. I've been training for over 20 years. I have tried many different methods in that time... Being almost 40 with Hugh mileage I've been struggling recently. Thanks for the podcasts Andrew. The advice you have given has changed a lot for me. From cold water treatment, supplements, nutrition, hydration, breathing, fasting and sleeping.. Its all benefiting me to a point where I can train 4-5 days a week. I have been semi carnivore for couple of years and listening to this podcast has confirmed what I always thought... Carbs can be beneficial to training.

Andrew Huberman is easily my favorite Body and health RU-vidr. Keep working hard and giving us incredible content Mr. Huberman!👍

So much value in this, the hot/cold one liners alone were so valuable to get a quick take from one of the biggest exercise brains (and the rest of the insights). Thank you for what you do!

This guy is exceptional, get him back many more times

Thank you so much for this great podcast!! I walk into the gym with a lot more confidence after listening to this. You just connected so many dots and cleared so many misconceptions for me! Thank you again

Congratulations on the high quality content and discussion, it sets the example for many other experts and podcasts. It's rejoicing to see Andy here, I've been following him in Instagram for a long time and have been an admirer of his scientific dissemination efforts as well as exercise-related knowledge. Thank you for this amazing, uncoated, uncut jem of interview.

Can't believe a 3 and a half session felt too short, excellent episode thank you so much ♥️👏🏾👏🏾👏🏾

So excited when I saw the topic of this episode!!! So grateful to have the latest research at our fingertips. Thanks Andrew!!

Thank you! This is my favorite podcast you have done so far. Super insightful - I learned a ton despite already being really focused on this stuff! Two suggestions: 1) definitely have Andy back on the nutrition front and 2) would love to see you interview Brian MacKenzie. Thanks again!!

Watched it once... Watched it twice... Will watch it again and again!

I will watch later, so glad to see Dr. Galpin. He's put on some muscle mass!

Great episode :) Can't wait for the next episode with Dr. Andy Galpin to discuss the nutrition and supplementation. The Huberman Lab podcast is just the best source of health information. Thank you, Andrew!

Side note: love beautiful Costello's picture on the wall . May he rest in peace and meet you again.❤❤❤❤❤

These divine summoning codes are like turning moments of personal leadership into pure gold. Alchemy, baby!

What a excellent excellent interview! Thoughtful questions and then the wisdom to lay back and let your guest run with his answer. I'm going to watch it again with a pen and notebook.

So appreciative of your podcast. I was looking for an episode on Menopause, as I am very interested in an in-depth analysis of this wild ride that I am just beginning :) Since you do such an amazing job in your podcast I was hoping to find something about it that was in-depth. Anyway, Thank you so much for all the valuable information you are sharing with the world and in a more condensed and simplified manner...for free, yay!. It is so refreshing to hear your podcast.

I quite literally NEVER comment on RU-vid videos, but I have to give this workout a huge props. It was AMAZING! Super challenging (for me), and yet, I was still able to finish it and feel a sense of accomplishment. There's nothing worse than starting a workout and having to quit mid way through. Great video! I highly recommend and will be subscribing and adding this to my routine. Thank you!

This is easily one of the most interesting conversations I've ever heard on strength and fitness. So much valuable information. I've taken notes. Thank you so much Andrews! Awesome!

Lots of great technical information here, but I wish there was also a simple set of exercises that normal people in their 40s and 50s could follow to build muscle and stay in shape, ideally something easy at home. For example, do these X floor routines every other day, then these Y dumbbell routines on the odd days, etc. There are sooo many different types of exercises, it's really hard to find good, trustworthy information on what is helpful (and safe) for most people. Hopefully you'll consider doing an episode like that. I think most people in the 40s and 50s want to stay in shape, build muscle and also look good (not body builder, but have some tone / shape). Would love to know the recommended routines. Thanks!