Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series

In this episode 6 of a 6-part sequence on fitness, exercise and efficiency with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimum nutrition, hydration and supplementation to realize your fitness objectives. We cowl macronutrient tips, when to eat relative to training and training fasted versus fed. Dr. Galpin describes correct hydration for earlier than and through exercise, how dehydration and/or low electrolyte concentrations impede bodily and psychological efficiency. He discusses what dietary supplements work greatest for fitness and efficiency, the way to resolve which to take, if any, and when to take them. He additionally shares high-impact, lower-cost dietary supplements and nutrition suggestions to profit efficiency, restoration, and sleep. This episode additionally consists of an viewers Q&A. Overall, it’s an in-depth however clear dialogue of nutrition methods and dietary supplements that may assist anybody enhance their stage of fitness bodily and psychological efficiency.

#HubermanLab #Nutrition #Science

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Dr. Andy Galpin
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Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults:

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00:00:00 Nutrition & Supplementation
00:05:16 Creatine Supplementation, Muscle & Cognitive Function, Loading Phase
00:16:51 Momentous, 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 AG1 (Athletic Greens)
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 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;
02:51:50 Fitness Testing, Training Programs; Exercise Recovery
03:04:13 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac –

The Huberman Lab podcast is for basic informational functions solely and doesn’t represent the apply of drugs, nursing or different skilled health care providers, together with the giving of medical recommendation, and no physician/affected person relationship is shaped. The use of knowledge on this podcast or supplies linked from this podcast is on the person’s personal danger. The content material of this podcast will not be supposed to be a substitute for skilled medical recommendation, analysis, or remedy. Users shouldn’t disregard or delay in acquiring medical recommendation for any medical situation they could have and may search the help of their health care professionals for any such situations.


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