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627,555 Views • Jul 3, 2023 • Click to toggle off description
#HubermanLab #Science #Fitness
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Huberman Lab Guest Series with Dr. Andy Galpin
Episode 1 – Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: hubermanlab.com/dr-andy-galpin-how-to-assess-impro…
Episode 2 – Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles: hubermanlab.com/dr-andy-galpin-optimal-protocols-t…
Episode 3 – Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat: hubermanlab.com/dr-andy-galpin-how-to-build-physic…
Episode 4 – Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity: hubermanlab.com/dr-andy-galpin-optimize-your-train…
Episode 5 – Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals: hubermanlab.com/guest-series-dr-andy-galpin-maximi…
Episode 6 – Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness: hubermanlab.com/dr-andy-galpin-optimal-nutrition-a…
Watch the full guest series on YouTube: • Guest Series with Dr. Andy Galpin
Other Resources
Fitness Toolkit: Protocol & Tools to Optimize Physical Health: hubermanlab.com/fitness-toolkit-protocol-and-tools…
Foundational Fitness Protocol: hubermanlab.com/foundational-fitness-protocol/
“3 x 5” Approach: • Dr. Andy Galpin: Optimal Protocols to...
“Sugarcane” Protocol: • Dr. Andy Galpin: How to Build Physica...
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance: hubermanlab.com/how-to-breathe-correctly-for-optim…
Dr. Rhonda Patrick: Micronutrients for Health & Longevity: hubermanlab.com/dr-rhonda-patrick-micronutrients-f…
Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle: hubermanlab.com/dr-layne-norton-the-science-of-eat…
Timestamps
00:00:00 Tools to Improve Fitness
00:02:36 Sponsors: LMNT & Helix Sleep
00:05:13 Foundational Fitness Program
00:13:33 Tool 1: Zone 2 Cardio & Daily Activities
00:20:33 Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets
00:33:11 Age-Related Strength Decline
00:36:53 Sponsor: AG1 (Athletic Greens)
00:38:08 Tool 3: “Sugarcane” Endurance Protocol
00:43:29 Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance
00:55:31 Tool 5: Rest Period & Physiological Sighs
00:01:20 Tool 6: Down-Regulation Breathing & Recovery
01:04:32 Sponsor: InsideTracker
01:05:38 Tool 7: “The Line”
01:09:55 Tool 8: Smartphone Use & Training
01:13:44 Tool 9: Omega-3 Fatty Acids
01:15:37 Tool 10: Creatine
01:20:08 Tool 11: Rhodiola Rosea
01:25:13 Tool 12: Training Fasted or Fed, Caffeine
01:31:09 Training Session Flexibility
01:33:37 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com/
Disclaimer: hubermanlab.com/disclaimer
Views : 627,555
Genre: Science & Technology
Date of upload: Jul 3, 2023 ^^
Rating : 4.944 (201/14,257 LTDR)
RYD date created : 2024-05-20T14:03:36.018732Z
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YouTube Comments - 652 Comments
Top Comments of this video!! :3
Hello Dr Huberman. It is ‘Guru Purnima’ in India today (3rd July, 2023). Guru means teacher in Hindi language. On this day, we thank our teachers for guiding us and showing us the right path.
I thank you from the bottom of my heart for helping us to lead better lives through your continuous efforts in the field of science.
You are indeed a Guru for me.
A very Happy Guru Purnima Dr Andrew Huberman🙏🏻
472 |
I love how It’s always about quality of life when Andrew gives advice. Shows where his motivations are
287 |
Andrew Huberman is literally my number one go to guy for health and I thank him and for his team ❤
232 |
My exercise snack for this podcast is to squat anytime I hear ‘Dr. Andy Galpin’ Fun. Playful. Effective.
37 |
0:09: 💪 In this episode, Andrew Huberman discusses tools to improve fitness and the core elements of a fitness program.
8:33: 🏃 Zone 2 cardio is important for cardiovascular health and can be incorporated into daily activities.
17:34: 🏋♂ Incorporating zone 2 cardio into daily activities and low repetition pure strength work can have significant benefits for overall fitness.
26:12: 💪 Resistance training in the 3-5 repetition range can lead to strength gains and other benefits
35:42: 🏋 Dedicated strength training is important for maintaining muscle size and strength throughout life, especially after 40.
44:01: 💪 Exercise snacks are short bursts of physical activity that can be done throughout the day to maintain or enhance cardiovascular fitness and muscular endurance.
52:14: 💪 Incorporating exercise snacks and using the physiological sigh technique during rest periods can enhance fitness and recovery.
1:00:25: 💪 Including a three to five-minute period of calming breathing at the end of every workout can enhance recovery and promote adaptation.
1:08:42: 💪 Setting boundaries and using tools like smartphones, omega-3 fatty acids, and creatine can enhance fitness.
1:16:39: 💪 Creatine and Rhodiola rosea are two supplements that can enhance fitness and performance during high-intensity workouts.
1:25:09: 🏋 The episode discusses tools to improve fitness, including nutrition, training fasted or fed, and incorporating different exercise patterns.
1:33:24: 💪 The episode discusses tools to improve fitness and ways to support the podcast.
Recap
154 |
Absolutely essential knowledge for most people to stay healthy and functional for the rest of their lives. I listen to your podcasts all the time on the bus, on the tram, anywhere. I find them very helpful. Thank you for your contribution to the world!
98 |
the fact that these 'lectures' are free is unbelievable.
4 |
Andrew is the man. Hope I can shake his hand and thank him for his priceless information and contributions to science some day.
41 |
This along with Dr. Galpin's series has been foundational in my exercise. I appreciate it very much, Dr. Huberman. You're truly changing lives.
44 |
Phew. I was hoping someone would summarize those Galpin episodes! and Andrew Delivers!
🔥
11 |
This is the third 'cliff notes' episode I've listened to lately (the others being the sleep and fitness toolkits) and while I love the longer format deep dives and guest episodes, I'm so thankful for these episodes that concisely summarize the actionable steps for achieving lasting, positive health and fitness routines.
22 |
I'm in my 50s and working every day to have a better life and I'm so grateful to dr. Huberman (and his guests) for sharing a profound and immensely articulate knowledge in a way that's bearable and affordable for everybody. I'm used to listen his podcast during my evening 5k fast walk and it's such a pleasure, every time.
14 |
I'll have to watch tomorrow! Sleep is more important for now 😉
9 |
The number one scientific podcast on the internet. Experts in every field, there will never be another channel with the abundance of information presented clearly for everyone at no cost. Keep up the amazing work! I look forward to the weekly uploads.
9 |
Thank you for taking the time to prepare this summary of the series with Dr. Galpin. Massive thank you for dedicating so much of your time to your social media platforms/channels. Seeing how popular you have become makes me truly happy, you deserve all the recognition and praise.
3 |
Can you make a podcast on diabete type 2 or how to get rid of high sugar in blood. What to eat or not. At a certain point of pre-diabete we do not know what to eat and how to stay healthy. Thank you for your podcasts. They are essential to all of us!
6 |
FOR ANYONE WONDERING ABOUT THE 3-5 Protocol please read this.
What Dr. Huberman is describing is called "Starting Strength" Training.
This form of training is to build strength with compound exercises.
Its the easiest way to build strength on your body because the program is simple.
The Starting Strength Program is as described :
Linear Novice Progression =
4 exercises total : Barbell Squat , Overhead Press, Bench Press, Deadlift.
These exercises target the most muscles in your body in one movement.
(You alternate bench press + overhead press per workout, equaling to 3 exercises total per workout)
Programming consist of 3-4 workouts per week.
SQUAT : (reps x sets x weight)
10 x 1 x 45 (Olympic barbell weight)
5 x 1 x (Addition Weight)
3 x 1 x (Addition Weight)
2 x 1 x (Addition Weight)
5 x 3 x (Workset Weight)
Bench Press : (reps x sets x weight)
10 x 1 x 45 (Olympic barbell weight)
5 x 1 x (Addition Weight)
3 x 1 x (Addition Weight)
2 x 1 x (Addition Weight)
5 x 3 x (Workset Weight)
This alternates to Overhead Press
Deadlift : (reps x sets x weight)
5 x 1 x 135 (2 x45lb plates)
3 x 1 x (Addition Weight)
2 x 1 x (Addition Weight)
5 x 1 x (Workset Weight)
3-5 Minutes of rest per Workset
Each workout session you add 5lbs to each Workset, and eventually you wont be able to do 5lbs jumps so you go to 2.5lbs jumps.
Progressively overloading your work sets.
For reference, I am a 25yo Male whos been overweight my entire life (currently I'm 245lbs due to mental health struggles and disorders) I started doing this program a few years back and I've never been stronger in my entire life. I took before and after pictures of my progress within 3 months and I've never seen my muscles look so good (I wasn't ripped by any means but I could see my muscles for the first time in my whole life) . Its a simple program that requires little to no thinking because there's only 4 workouts you need to learn. I encourage everyone to try Starting Strength Training. If you look up starting strength on YouTube you'll find videos on how to do it. its a great/easy way to build strength. If anyone has any questions, let me know and ill try to help out in anyway I can. This program changed my life.
1 |
Bless you, Dr. Huberman. I skew on the older side and have consistently injured myself when starting an exercise/weight routine. Knees begin to suck after age 60 for some of us… would appreciate an episode that addresses ways to adapt activities for arthritic joints. Important to stay active, but not to the point of injury! You are an inspiration. And PS- I’ve been listening/exercising regularly for the past 9 months…INJURY FREE! (Knock on wood!)
10 |
Thank you Mr. Huberman for everything that you do.
6 |
@isaarunarom7830
10 months ago
The world's a better place with Hubberman in it. Simply is.
919 |