GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness

In this episode 6 of a 6-part series on fitness, exercise and
performance with Andy Galpin, PhD, professor of kinesiology at
California State University, Fullerton, he explains optimal
nutrition, hydration and supplementation to achieve your fitness
goals. We cover macronutrient guidelines, when to eat relative to
training and training fasted versus fed. Dr. Galpin describes
proper hydration for before and during exercise, how dehydration
and/or low electrolyte concentrations impede physical and mental
performance. He discusses what supplements work best for fitness
and performance, how to decide which to take, if any, and when to
take them. He also shares high-impact, lower-cost supplements and
nutrition recommendations to benefit performance, recovery, and
sleep. This episode also includes an audience Q&A. Overall, it
is an in-depth but clear discussion of nutrition strategies and
supplements that can help anyone improve their level of fitness
physical and mental performance. For the full show notes, visit
hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens):
https://athleticgreens.com/huberman Levels:
https://levels.link/huberman LMNT: https://drinklmnt.com/huberman
InsideTracker: https://www.insidetracker.com/huberman Supplements
from Momentous https://www.livemomentous.com/huberman Timestamps
(00:00:00) Nutrition & Supplementation (00:05:16) Creatine
Supplementation, Muscle & Cognitive Function, Loading Phase
(00:16:51) Sponsors: Levels, LMNT (00:20:31) Dehydration,
Overhydration, Night Urination (00:35:37) Tool: Hydration, Caffeine
& Electrolytes (00:41:22) Tool: Sweating, Salt &
Performance (00:48:57) Sponsor: AG1 (00:49:49) Galpin Equation for
Hydration & Exercise, Focus (00:55:28) Tool: 5 Steps to
Optimize Hydration, Sipping Water, W.U.T. Status, Salt (01:10:58)
Electrolytes, Carbohydrates & Exercise (01:15:44) Sponsor:
InsideTracker (01:16:47) Training Fasted versus Fed, Caffeine,
Carbohydrate Timing (01:25:13) Caffeine & Endurance (01:31:20)
Citrulline, Beet Root Juice & Performance; Alpha-GPC &
Focus, Nootropics (01:35:43) Rhodiola, Cortisol & Fatigue
(01:39:55) Tool: Supplement Formulations (01:47:31) Supplements,
Dependency & Root Cause; Foundational Behaviors (01:57:44)
Acute vs. Chronic Effects, Supplements & Gut Microbiome
(02:02:33) Tool: Sleep Environment, Absolute Rest (02:11:03) Tools:
Sleep & Disturbances, Inositol (02:20:03) Tool: “Fitness
Fatigue” Model, Taper, Anti-Inflammatory Supplements (02:26:33)
Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition,
Vitamins (02:39:27) Intermittent Fasting, Training & Keto
Diets; GABA (02:43:39) Carbohydrate Loading; Amino Acid
Supplements; “Anabolic Window” (02:47:23) Garlic; Tart Cherry
Extract; Examine.com (02:51:50) Fitness Testing, Training Programs;
Exercise Recovery (03:04:13) Zero-Cost Support, YouTube Feedback,
Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
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