GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals

In this episode 5 of a 6-part special series on fitness, exercise
and performance with Andy Galpin, PhD, professor of kinesiology at
California State University, Fullerton, he explains how to optimize
post-training recovery and how to avoid overtraining in order to
better achieve your fitness and exercise goals. He explains the
cellular mechanisms of muscle soreness and pain, why adequate
recovery is essential for all physical adaptations, and how to
enhance recovery using breathwork, thermal, movement, and
pressure-based techniques. He describes how overtraining impedes
exercise progress and how to assess if you are overreaching or
overtraining, by using specific biomarkers and indicators. Like
other performance metrics, recovery is a skill that can and should
be trained, and that can be learned. This episode provides an
actionable toolkit for how to monitor and improve your exercise
recovery abilities, which will improve your overall mental and
physical health. For the full show notes, visit hubermanlab.com.
Thank you to our sponsors AG1 (Athletic Greens):
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.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)
Recovery (00:04:17) Exercise & Delayed Muscle Soreness, Pain
(00:11:35) Muscle Spindles, Reduce Soreness (00:18:56) Exercise,
Homeostasis & Hormesis; Blood Test & Fitness Level
(00:30:20) Recovery Timescales, Adaptation & Optimization
(00:35:10) Adaptation & Biomarkers Levels (00:40:36) 4 Recovery
Levels, Enhance Recovery (00:47:28) Sponsor: AG1 (00:48:19)
Overreaching vs. Overtraining (00:52:53) Tool: Acute Overload &
Recovery, Breathwork (01:03:39) Tool: Alleviate Acute Soreness,
Compression Clothing (01:08:27) Tool: Acute Soreness, Massage,
Temperature (01:14:21) Cold & Heat Contrast, Cold Shower vs.
Immersion, Sauna & Fertility (01:20:44) Sponsor: InsideTracker
(01:21:46) Combine Recovery Techniques (01:24:34) Monitoring for
Overreaching & Overtraining (01:31:33)
Overreaching/Overtraining, Performance & Physiology, Sleep
(01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol
(01:50:45) Cortisol, Daily Levels & Performance; Rhodiola
Supplementation (02:01:25) Carbohydrates, Cortisol & Sleep
(02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV)
(02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine
Stacking, Phones (02:25:04) Mirrors & Resistance Training
(02:29:01) Tool: “Chronic State Shifters” (02:32:43) Training
Recovery & Resilience; Bowling Alley Analogy (02:39:45) Trigger
Adaptations & Stress Recovery  (02:42:41) Tool: Measure
Recovery; Blood Biomarkers (02:50:06) Libido & Sex Hormones,
Supplementation Caution (03:00:08) Tools: No-/Low-Cost Recovery
Measurements (03:03:45) 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