Huberman Lab8 Helmi 2023

GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity

In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Optimal Fitness Programming (00:07:19) Sponsors: Eight Sleep (00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals (00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing (00:26:25) Multiple Goals, Synergistic Goals, Interference Effects (00:36:13) Sponsor: AG1 (00:37:060 Physical Goal “Bins”, Specificity (00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…” (01:04:330 Sponsor: InsideTracker (01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency (01:10:33) #5: Exercise Selection, Progression (01:18:200 #6: Exercise Order, Identify Friction (01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine (01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading” (01:43:59) #9: Rest Intervals, #10: “Chaos Management” (01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise (01:53:41) Tool: Year-Long Program Example for Overall Fitness (02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons (02:25:49) Training & Life Challenges: Sleep, Illness (02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program (02:37:12) Physical Activity vs. Exercise (02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance (02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery (02:54:06) Program Modification, Balancing Joy (03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

🧬 DOWNLOAD THE PDF SUMMARY:
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https://goo.su/VOTEb
Verified Science Resources.

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Essentials: How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried

In this Huberman Lab Essentials episode, my guest is Dr. Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and expert in female hormone health. We discuss the key biomarkers women ...

13 Elo 38min

Using AI to Increase Your Intelligence & Enrich Humanity | Dr. Fei-Fei Li

Dr. Fei-Fei Li, PhD, is a professor of computer science at Stanford University and a pioneer and expert in artificial intelligence (AI). We discuss how AI can be used safely and effectively to extend ...

10 Elo 2h 8min

Essentials: Control Your Brain Chemistry for Focus, Motivation & Well-Being

In this Huberman Lab Essentials episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutri...

6 Elo 34min

How Your Immune System Works & How to Improve It | Dr. Max Krummel

My guest is Dr. Matthew (Max) Krummel, PhD, professor at UCSF and one of the world’s leading immunologists. We discuss how your immune system works and how sleep, emotions, and even memories shape imm...

3 Elo 2h 27min

Essentials: How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink

In this Huberman Lab Essentials episode, my guest is Jocko Willink, a retired U.S. Navy SEAL officer, author and host of the Jocko Podcast. We discuss why discipline, rather than motivation, is the re...

30 Heinä 37min

Your Top Health Questions Answered

I answer questions submitted by listeners about topics ranging from how to ensure great sleep after nighttime exercise, effective no-caffeine pre-workouts (that also improve your sleep quality), neuro...

27 Heinä 1h 44min

Essentials: Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris

In this Huberman Lab Essentials episode, my guest is Dr. Sam Harris, PhD, a neuroscientist, bestselling author, and world-renowned meditation teacher whose work focuses on consciousness, ethics, and r...

23 Heinä 40min

Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood

Dr. Tommy Wood, BM, BCh, PhD, is a professor of neuroscience at the University of Washington and an expert on brain health, neuroplasticity, and cognitive performance. Dr. Wood explains how to use spe...

20 Heinä 2h 41min