Takeaways 1. Dr. Andy Galpin explains the history of exercise science and provides protocols to achieve optimal results in nine major adaptations to exercise. - Dr. Andy Galpin teaches us how to assess our level of fitness and create a program to achieve our fitness, exercise, and performance goals. - To assess fitness and achieve goals, one must understand the major components of physical fitness and the handful of components required to hit those goals. - Exercise can create physiological adaptations that can be bucketed into 9 areas. 1) Skill development 2) Speed 3) Power 4) Strength 5) Muscle hypertrophy 6) Muscular endurance are adaptations to exercise that can improve functional and/or appearance outcomes. 7) Anaerobic capacity. Maximum heart rate, VO2 max, and long duration endurance are the 3 physiological limitations of anaerobic 8) maximal aerobic capacity and 9) long duration training - This video provide specific protocols for achieving optimal results in each of the nine major adaptations to exercise. 2. Combining [strength training] and [endurance exercise] can improve (cardiovascular health) and (overall global health), and a (VO2 max of 18 milliliters per kilogram per minute is considered the line of independence). - Scientific evidence suggests that a combination of [strength training] and [endurance] is necessary to maximize health and overall functionality over time. - A VO2 max of 18 milliliters per kilogram per minute is considered the line of independence, and a score below that indicates a need for assistance. 3. Arnold Schwarzenegger's movies inspired a shift in the way people view resistance training, leading to the rise of strength training in sports and an emphasis on exercise quality over rep range, load, or time. -In the 1940s, a storm of interest in physical fitness and endurance exercise began, leading to the formation of the American College of Sports Medicine and the "runners boom" of the 1960s and 1970s. -In 1977, Peter Karpovich's studies showed that strength training was safe and had many benefits, leading to a shift in the fitness industry. -Arnold Schwarzenegger's movies, Pumping Iron and The Terminator, inspired a shift in the way people view resistance training, which provides a real-time aesthetic picture of results. -In the late 70s and early 80s, people realized they could change their physical appearance through strength training, leading to the formation of the National Strength and Conditioning Association and the rise of strength training in sports. -Exercise has shifted from bodybuilding to movement-based training, with an emphasis on shorter workouts and multiple adaptations, but has become problematic due to de-emphasizing movement quality and overemphasizing scores. -Exercise quality is more important than rep range, load, or time, and resistance training is becoming increasingly adopted by women, with female athletes and scientists leading the way. 4. Research is needed to answer questions about female athletes' performance, birth control, and normative data, and we can now generate protocols to get the exact adaptations we want by looking at different styles of training and assessing risk of injury. -We can now generate protocols to get the exact adaptations we want without getting unwanted ones by looking at different styles of training and combining optimal protocols. -Do a representative movement for each joint, record it, and look for four key things at each joint. -Look for symmetry, stability, awareness, and range of motion in movements to assess risk of injury. 5. Measure your power and strength with a broad jump, hand grip dynamometer, leg extension test, and weight hold for 45 seconds to test your position, core strength, and low back stability. -Measure your power by doing a broad jump and measuring the distance between your starting point and the back of your heel, or measure your vertical jump by marking your standing reach and the height you jump. -To measure strength, use a hand grip dynamometer or do a broad jump test to measure power. --Grip strength should be at least 40kg for males and 35kg for females, and a dead hang should be able to be held for at least 30 seconds. -You can use a leg extension test to measure strength, and you don't need to do a true one rep max, as long as you stay under 5 reps you can use an online calculator to estimate your max. -Hold a weight in front of your chest for 45 seconds to test your position, core strength, and low back stability. -I make changes based on what I learn, even if they are sub-optimal. 6. Calculate your FFMI score, do push-ups and strength tests, measure heart rate recovery and VO2 max, and wear a heart rate monitor to accurately assess your muscular health. -To assess muscular health, use an online calculator to calculate your FFMI score, which should be at least 20 for men and 18 for women, assuming you are reasonably lean. -For push-ups, males should aim for 25 reps with no pauses, while females should aim for 15 reps with no pauses; if unable to do so, strength training should be encouraged. - To assess muscular endurance, use a strength test at 75% of your one repetition maximum and aim for 8-12 reps; for anaerobic capacity, do a 30 second maximal test. -To measure anaerobic capacity, measure your heart rate recovery after reaching maximum fatigue. -To estimate your VO2 max, you can do a 12-minute Cooper's test. -To accurately measure your heart rate, wear a heart rate monitor and plug in the numbers to standard calculations. 7. Train to optimize health and performance, and measure your VO2 max, body composition, movement, skill, power, strength, and muscular endurance to identify and solve areas of weakness. -Test your body composition, movement, skill, power, strength, and muscular endurance over the course of 3 days, taking care to do non-fatiguing tests first and fatiguing tests last, and do a heart rate recovery test after any modality. -Train to move performance anchors away from severe constraints and pursue optimization in areas of passion to ensure optimal health and performance. -For men, a minimum VO2 max should be 35 milliliters per kilogram per minute, and for women, it should be 30, with higher numbers being desirable. -Dr. Andrew provides clear, concise, evidence-based, and actionable information to help people identify and solve areas of weakness in their training. Spread your love. Thanks Dr. Huberman! your content on KZitem is incredibly valuable and has greatly enhanced my understanding and knowledge in various areas. His information is truly priceless and has made a positive impact on various aspects of my life. And I just want to say thank you for the informative and educational content you provide on exercise science and fitness. Dr. Andy Galpin's explanations of the history of exercise science and protocols for achieving optimal results in the nine major adaptations to exercise is truly invaluable. The information on combining strength training and endurance exercise to improve cardiovascular health and overall global health was also eye-opening.
@aidencleary9718
Жыл бұрын
Thank you, the best thing anyone can do is teach
@Lip22Gloss
Жыл бұрын
God bless you 🙏🏽✝️
@Richard_Stroker
Жыл бұрын
GOAT 🐐🐐🐐
@trentuberman
Жыл бұрын
Super-comprehensive comment, thanks!
@kindaFunkyNGL
Жыл бұрын
Love you bro, thanks so much!
@christhornham
Жыл бұрын
Galpin is an incredibly clear communicator. His ability to explain concepts is off the charts. Can’t wait for the upcoming episodes.
@drandygalpin
Жыл бұрын
Really appreciate that, Chris. I've spent a great deal of time and energy crafting that skill. Feels wonderful to hear it was appreciated.
@hassanud-deen43
Жыл бұрын
Do you have any tips on how you improved your communication skills?
@TeflonBubba
Жыл бұрын
@@drandygalpin yes, your communication skills are superb! A great example for all. And, thank you for sharing your expertise in this way 💪
@smarttrainingnutrition1046
Жыл бұрын
@@drandygalpin hey Andy. Presently I can only do working sets of 7 body weight pull ups. Do I need to improve my strength or endurance to improve my performance?
@jaedonlong4084
Жыл бұрын
6 👀 did you see them all?
@k.askland5362
Жыл бұрын
I've been in the academic and clinical world for a couple decades (in other fields - psychiatry, genetics, epidemiology) and can honestly say this is one of, if not THE, best series of talks/lectures I have ever watched on any topic. I'll probably watch them all the way through at least twice to be sure I'm absorbing everything. Thank you for this clear, data-packed and useful/actionable series!
@joe1071
7 ай бұрын
Agree. BS in bio. MS in OST. Lots of experience in academic lectures, conducted bio lab and therapy research, various professional work in healthcare spaces, and this series is true gold. Will definitely be watching twice, taking notes, and integrating into my life and my patients lives. Incredible resource!
@proddreamatnight
Жыл бұрын
I cannot express to you both how absolutely foundational your first episode together on fitness has been for my lifestyle change. I've gone from soft and somewhat pudgy to having developed significant lean muscle mass in the 6 months that I've been training. My only wish is that I could somehow provide as much value as you both have, the information I've garnered from both of you is worth well over a million dollars in my book
@drandygalpin
Жыл бұрын
Love to hear it!!
@amycopland4883
Жыл бұрын
I’m a 58 year-old lifelong athlete and former national team road cyclist. In my late 20s I transitioned into much broader, less intense physical activity. Fascinated to hear Galpin break fitness down into nine facets. Makes sense! Love his simple, succinct approach. Can’t wait to try the tests! Bring on the next episode!
@Iamthisvoyager
Жыл бұрын
What did you transition into?
@alexandermccourt2333
Жыл бұрын
These two men have inspired me more than any other people in my life to pursue my dreams and do what I want to do as a career. As a 22 year old M who graduated from undergrad not even a month ago in exercise science, Dr G and Dr H have cemented in my soul that bringing health to people through exercise implementation along other clinical interventions is why I am on this planet. I just want to thank the both of you. Truly
@GogosUTube
Жыл бұрын
Don't forget you are on this planet for multiple uncountable reasons. Don't limit your purpose to your career. Have a good day!
@DANIELPTFITNESS
Жыл бұрын
WHAT!? Already a new one after the creativity topic?!!!!! Can you please make a podcast about your workflow Mr. Huberman? Insane!!!! Thank you 🙌
@nikeylee94
Жыл бұрын
One of my favourite fitness channels. So glad to see that you also love Dr Hubberman!!
@DANIELPTFITNESS
Жыл бұрын
He is the BEST! 🙌🤘
@getkuhler
Жыл бұрын
This is a legendary duo. Their contributions to health and fitness are unmatched.
@mocean365
Жыл бұрын
Great continued work here Dr Huberman! I am a movement coach who started out as a personal trainer in the 90's before moving into specializing in human movement taught exclusively outdoors. Have had a varied clientele over the years within all ranges of demographics, fitness goals and occupations. Have also worked in the trades over the years to stay truly physically fit. Currently i work almost entirely with educators. The proverbial elephant in the room is that most everyone these days is technically sedentary and spends most of their waking indoors, largely disconnected from their bodies. When i work with tradesman there is a different story. They are active all day in a myriad of ways and tuned in on senses on another level. Working outdoors optimizing thermoregulation systems. Having to adapt to so many scenarios including balance, heights, working in cramped tight spaces, uses many different tools, lifting, crawling, carrying. Requiring strength, endurance(muscular, cardiovascular), amazing proprioception, grip strength, grappling with danger(climbing ladders in the rain, lifting massive loads in uneven terrain) etc etc. Now looking at the average knowledge worker there is a converse reality that requires mainly cognition. Studies have also shown that distraction due to modern living cut down on focus massively. Indoors under artificial lighting, heating/cooling, smooth and predictable surfaces and spending long periods without movement resulting in a myriad of side effects. Then they go a a gym which these days is more of the same. Smooth surfaces, indoors, linear/sagittal plane movement based and sensory overload of bright lighting, regulated temps etc etc. Another elephant in the room is stress and its effect on Dis Ease. So we have to "reprogram" this population and make them more human. Get them outside moving dynamically in all planes of movement. Working on all elements of fitness and beyond the norm into vestibular training, hand eye coordination, perceived risk training, breath training, etc. Which is much slower and often we have to just be happy treading water and not getting worse. So many of the current podcast community, researchers etc etc spend a large majority of their time inactive in bodies but overly active on computers or in sedentary positions. One solution we worked on was what we coined 24 minutes to freedom. 3 minutes of focused movement on the hour minimum resulting in 24 minutes in an 8 hour day. And starting and ending the day with movement and connecting with mind and body. So the idea is to Exorcise Exercise and move into Movement and make it part of your daily life. Be more human! Looking forward to more of these episodes and so grateful for Dr. Huberman's and Galpin's work!
@AlexaMorales
Жыл бұрын
Very interesting comment!
@pizzaguy3070
Жыл бұрын
Thank you Mr. Huberman for teaching me so much about my own mind and helping me improve my wellbeing. I’m always been confused about what I want to be when I reach adulthood. But after listening to Andrew Huberman over the last few months, I’ve grown more inclined to becoming a neuroscientist.
@vanessas8325
Жыл бұрын
13 minutes in and I know this is going to be life changing! Thank you, professors!
@radhakrishnanmanickavasaga124
Жыл бұрын
Are uh from Germany
@calm_harsh
Жыл бұрын
@@radhakrishnanmanickavasaga124 How did you figure that out? Anyways, she's right, this is life changing, he is Changing Life, Sharing positive energy.
@drandygalpin
Жыл бұрын
I'd love to hear about it if it ends up being true! Keep us posted on the progress, Vanessa!
@ASHISHKUMARDPSG
Жыл бұрын
He is Dr. Candy Gulping
@SarahLivne
Жыл бұрын
This is an incredible series, so many thanks for that. One thing though irked me a lot and that's Andy's view of women in sports and strength/weights training, describing it as just some social acceptance issue that is improving with the years. It's not just women's social norms that were at question, it's first and foremost the attitude of science and scientists towards them: I'm in my 50s now. Growing up we were always taught not to lift anything too heavy or we would damage our pelvic floor and our uterus. Going into the gym in my 20s - we were always guided with caution to use very minimal weights so as to not injure ourselves. It was taken for granted that weight lifting would not be healthy for a woman. Decades later - all of a sudden women are encouraged to lift and train with weights and still you are never sure whether that's actually sound advice and what it's based on, especially as you become aware of all the damage we do to our pelvic floor and abs when doing the wrong things at training. And then you hear Andy - to THIS DAY there is not enough women-specific research. That defies belief! How are women supposed to go to the gym and trust the advice they are getting is suitable to them if the science behind it does not even exist? Throughout this talk I get the impression that the depth of study of all the topics he is talking about in women is just that of taking a fixed % off any number that he says about men and applying that to women, and AFTER ALL THAT he thinks that the only thing stopping women from training like men is their social acceptance? Women pay at least as much attention to both their looks and their health as men and of course we all want to be fit. But we also want to be injury-free as part of our long term health strategy and having watched this eposide - I think we are quite right in being sceptical about the "science-based" training advice we are given.
@hannahrial2820
Жыл бұрын
Dr H you should DEFINITELY do a podcast with Arnold Schwarzenegger before he passes away, it would be iconic!
@JamesShisiah
Жыл бұрын
This is gold. Their ability to communicate high-level information to a regular person is fantastic. Thank you Dr. Andy and Dr. Huberman for this great knowledge. "If you do split workouts, focussing on one muscle a day, and you happen to miss that day, you will have missed working that muscle for two weeks" That was an eye-opener question from Dr. Andy. I'm never doing splits again.
@just.begin.again.
Жыл бұрын
Oh my god, thank you so much! Every minute with Dr.Galpin is pure gold! Two best men it theirs domains🖤 And new 4K resolution looking gorgeous, thank you for this quality of production🎬
@drandygalpin
Жыл бұрын
Thank you and glad you found value!
@just.begin.again.
Жыл бұрын
@Andy Galpin Dear Dr.Galpin, I'm so happy right now, you can't imagine! Thank you so much for noticing and for all the information you are delivering for us! I literally watched all material on the internet with or by you😅 And the way every human being can leverage it is life-changing, no exaggeration. So you were by my side for 4 years by now at least, helping me all around with my health, teaching me how to design protocols and about physiology in general. I follow every athlete that you are openly working with and gathering information even from their dynamic and comments, besides joy from athletic feats they are reaching with your help. I even helped my friend once to place a bet on Lauren Murphy and to bet that fight will go to judges when she fought Miesha Tate - no one was expecting Lauren’s endurance to be so great, except me😂 Because I knew who she is working with🙌🏼 Sadly, there aren't any S&C education in my country, but I'm still trying to approach things imagining that I'm your student at Fullerton, self educate a lot --- ( -- thank you so much one more time, you are truly an inspiration, all my family, friends and loved ones have heard an earful about you, because I tried to implement these pieces of knowledge I picked from you to make their life better 😁--) --- how do I need to calibrate my BS detector, what should I consider in different scenarios, what kind of questions should I ask and so on. And I'm keep doing that, my mentality is always Day One, Week One, always learning By the way, I even was the first person ever to speak with your team about R.A.P.I.D. Executive Mentorship when it was just getting started and this fact alone made me so happy, even that I had no chance in saying hi and all these words above to you personally, but talking with Valerie Viramontes was great and Anders Varner is a great guy too😁 Sadly, in the third world countries even people who consider middle- or little-above-middle class don't make this kind of money even a year, but I’m not saying that program is expensive, not at all, not by any means. It's fairly or even under priced in my opinion, given the comprehensiveness. And most importantly, if I could participate, it would mean that I can work with Dr.Andy Galpin himself, whom I always looked up to. For me it was a dream opportunity to work with you, even without being a world champion level athlete, but just some enthusiastic and curious regular guy from a small town in a third world country. So from 11 October 2021 (meeting with Valerie date) I started to learn programming and switching to Software Engineer to be able to move out of my country salary cap and make enough, so when the next opportunity comes, I can participate🖤✨ You are changing lives! See you on a field, fam🫡 Hope to meet you one day. You mean so much to me
@LOPHC_99
Жыл бұрын
The Huberman Lab always has great guests, but in my opinion Dr. Galpin is on the Mount Rushmore of best guests. His approach to this topic is always spot on without ego or dogmatic approach. I was so excited to hear this series was in development and the first episode did not disappoint!
@drandygalpin
Жыл бұрын
Not sure all of that is true, but I appreciate the compliment nonetheless.
@paskalpro
Жыл бұрын
Here are notes to help everyone: FITNESS TESTS 1. Movement / Skill Test Go joint by joint 3 to 10 reps per exercise Upper body press (Push up) Upper body pull (Pull up) Lower body press (Squat) Lower body pull (Deadlift) Look for: - [ ] Symmetry - [ ] Stability - [ ] Awareness - [ ] All ranges of motion 2. Speed test / Power test Broad jump You should be able to jump your body height Measure the distance from the tip of your toe to the back of your heel (furthest point back) Or Classic vertical jump Hands together, colour tip of finger Measure between the standing reach to your hight Look for 24 inches or high, if 50 closer to 20 inches (-15% for females) 3. Strength Test Grip Strength (buy a hand grip dynamometer) Value of kg, minimum value of 40 kg, idealy up past 60. (Female minimum 35kg optimal above 55kg) No more than 10% variation between right and left hand. Or Dead hang on small bar (pull up bar) Hang for a minimum of 30 sec. 40-50 sec is good, optimal above 60 sec. (Female stronger normally) Strength elsewhere in the body. (DO WARM UP PROTOCOL) Leg extension test 1 rep max Can you do a leg extension with your body weight? Every decade past age 40 it can come down about 10%. Can use repetition conversion under 5 reps and go online to figure 1 rep max. (One rep max estimator) Or Front squat hold Hold about half of your body weight and go down in the squat position and hold for about 45 sec. Then return optional. As intro 1/3 of bodyweight for 30 sec. Hypertrophy Test Body composition test FFMI Man 20 or higher, woman 18. Past 24-25 for a man that ’s a lot of muscle Muscular endurance Pushups male should be doing 25 full pushups (Chest to ground or almost to full up joint range) 10 minimum or else red flag. Female see above 15, 5 to 15 needs improvement, sub 5 have problems. 4. Anaerobic capacity test, Heart Rate Sprinting, AirBike go as hard as possibly can Can you got close to your predicted maximum hart rate (220-age) but not so accurate. Hart rate recovery is a better metric (get up to max hart rate, should be half a beat of recovery per sec. Within 60 sec you should have a recovery of 30 beats per minutes. In the second minute again recovery of 30 beats per min. Maximal Hart Rate (VO2max) 12 min Cooper test, run as hard as you can and determine what distance you covered (online data) it’s anywhere between a mile and 2 + miles Gentler 1 mile walk test record time and hart rate Men 35 ml/kg, wanna see men above 50 ml/kg, 55ml/kg is optimal (60 is wow) Woman wanna see above 50ml/kg optimal 5. Long Duration Steady State Exercise Test (Endurance) You should maintain consistant output for 20 min, with nasal breathing only moving at a non moving pace, zone 2-3-4… Frequency and Timing of tests Pick the worse and do it more frequently Test more often the ones that are week Recommended to do this full battery once a year, beginning of the year, testing week Get blood work, hart scan, and exercise test. (It takes about 3 days) Order: The non fatiguing test do whenever (do first) Get 48hrs rest then body comp. Movement test the same thing. Any skill or max strength at the beginning of the day Any fatiguing goes at the end Exemple: Skill diagnostic Power test broad jump Leg strength test, upper body strength test Leg muscular endurance test Separate day: Anaerobic test On it’s own test: Vo2max Hart Rate Recovery
@axelgil349
Жыл бұрын
Thks
@justincote6626
Жыл бұрын
This series with Andy Galpin is a gold mine of information and we all can't help but be thankful for the science backed information given in theses podcasts. I was curious as to why Mobility/Flexibility wouldn't be in the 9 major adaptations? 🤔 I would consider mobility and flexibility to be among the important factors to a quality of life as we get older 🤔
@usd7011
Жыл бұрын
About one and half years ago, I was an inactive final-year college student that weighed more than 210lb and slept very badly. Now I watch this as someone that works out 6 days a week and weighs 165lb. Thank you very much and keep up your good work professor.
@JenniferSmilesNow
Жыл бұрын
Congrats! What great habits that will benefit you through life! Loved reading your comment :-) thank you for sharing
@BallietBran
Жыл бұрын
Amazing! 👏
@marcusaurelius841
Жыл бұрын
Any loose skin?
@briangalloway3684
Жыл бұрын
@@marcusaurelius841 I went from 206 to 165 and I don't have any loose skin. But I assume it is also dependent on genetics also.
@marcusaurelius841
Жыл бұрын
@@briangalloway3684 Thanks, any stretch marks? And if so, did they go away over time?
@lilypond5158
Жыл бұрын
I feel blessed to have the privilege of listening to this podcast. It's life changing
@laymanterms7831
Жыл бұрын
Another Banger and so informative. Such a great free source of education. This channel is a must
@drandygalpin
Жыл бұрын
Glad you enjoyed it and found it useful!
@joe1071
7 ай бұрын
What I love about Andy is you can feel his deep passion regarding exercise physiology and human performance. It’s contagious, and he makes me want to go back and get my doctorate in exercise physiology lol
@erikmorales17
Жыл бұрын
2 episodes in one week let’s go!!!
@sofiasofia8726
Жыл бұрын
I love that you talk for markers for both males and females! I am going to test myself through a protocol that I am going to post here, wonder if any other women would like to share their test results as well? :)
@LcnCps
Жыл бұрын
Great episode. One of the best!!! I'm wondering why flexibility isn't being considered as an important aspect of a fitness assessment.
@noah_fares
Жыл бұрын
Good point
@paloaltott
Жыл бұрын
Agreed, flexibility/pliability should be an important aspect of fitness/life functionality
@RoedhamHouseRanch
Жыл бұрын
As someone whose turning 63 in a few days, is struggling with weight, chronic venous insufficiency and possible lipedema, knowing where to turn for insight into what I need to do to become fitter/stronger is complexing. I hope this is a start... UNDERSTANDING protocols BEFORE implementing them. 🙏😊 Thank you for these podcasts!
@kaliksiu
Жыл бұрын
Really really appreciate your sharing! This is tremendous amount of knowledge shared freely to the public.
@DebsPositiveParenting
Жыл бұрын
When Andy was talking about female push ups, he mentioned he gave his student an exercise to build strength (which she didn’t do). But he didn’t finish what the exercise was!!! I need to know as I cannot complete a single push up and would love to build that strength rather than struggling doing crappy non-push up push ups. Thanks! This was amazing info.
@Neil-914
Жыл бұрын
Put your knees on the floor, instead of your feet. Will be easier to do a push ups from that position. And/or do static holds at the top position of a push up. And/or start at the top position of the push up and lower yourself to the bottom position as slow as you can. You should be able to progress to a push up using these methods
@Gilikman
Жыл бұрын
The previous episode with Dr Galpin was amazing. Having a series of them is one of the best ways to start the year. Truly, from the bottom of my heart, thank you both.
@Q_QQ_Q
Жыл бұрын
wow . life changing episode . great series , great guest . Well done , Dr Huberman .
@motivationoncommandofficial
Жыл бұрын
Andrew Huberman is truly a breath of fresh air!
@dougchism5085
Жыл бұрын
Fantastic information. I am 57, exercise regularly and will try these no cost test to evaluate my fitness and guide my future fitness. Thank you Drs. Huberman and Galpin!
@logangonzales3927
Жыл бұрын
Thank you again for such a informative podcast! How I wish I had learned all this 15 years ago!
@drandygalpin
Жыл бұрын
You still got time, Logan!
@logangonzales3927
Жыл бұрын
@@drandygalpin I'm definitely using what I learn today. I just feel like I could've been so much better had I known a lot of this in my younger years! I'm older, wiser, I also train smarter. Not necessarily as hard as I did in my younger days, but much more efficient
@QueenBee-xd1xk
Жыл бұрын
A few thoughts on this podcast as a healthy 48-year-old woman. 1. I suspect that CrossFit is the single biggest contributor to getting women into weightlifting. While I think that CrossFit is Not super effective and potentially dangerous It also was an excellent gateway for many people to get into powerlifting and Olympic lifting, particularly women. I'm one of them. I hated exercise and gyms because women were relegated to treadmills and aerobics. Then, back in 2007, I stumbled upon CrossFit and discovered the absolute adrenaline rush and feelings of empowerment that come from weightlifting. I ended up discarding CrossFit but have never lost my love for power and oly tlifting and employ supersets to maximize health. 2. I'm glad that you bring up the lack of research funding for women's fitness. Being 48 and starting to experience hormonal changes due to premenopause, I have been horrified to discover the amount of misinformation in the medical community based on the outdated terribley designed women's health study 20 years ago, and the lack of funding and quality research into these hormonal changes and all that that entails for women in general. We're half of the population for god's sake and we have money to spend both in healthcare and in health. How are we not getting any attention for this? Side note would love to see a podcast on the available science, slim as it may be, for Peri and post menopause that includes info on hormone replacement therapy.
@meryaz8961
7 ай бұрын
Thank you for this series we have learned a lot!!🙏
@Risarae0579
Жыл бұрын
Perfect timing! I’m about to turn 45 and just signed up for my second tactical obstacle competition. This series is going to be excellent for helping me refine my training and conditioning, as well as long term goals for fitness. The HL may be a free resource but it has already proven invaluable to me!
@yashbelekar1956
Жыл бұрын
I thought Andrew is slipping, but this saves his podcast a lot, was fedup of non experts on this podcast, but with Andy Galpin on podcast, on a wednesday,that's cool. Last time many things left unsaid with Andy.More power to you Huberman Lab
@chrismdev_
Жыл бұрын
Dr Andy Galpin is back 🙌 I want to say it's a good day, but I'll have this on repeat for a week!
@PlayerofNoobishness
Жыл бұрын
I have been waiting 9 months for another Andy Galpin chat and OH MY we get a full series! I pray the entropy gods that they work faster this week so I can see the next video sooner :D
@elevatenutrition
Жыл бұрын
Great info as always! I would love an interview with Dr Stacy Sims on women's specific physiology in sport and nutrition!
@antoniaz
Жыл бұрын
Thanks for this series with Dr. Galpin. But credit to Lisa Lyons, Rachel McLish, Cory Everson, Negrita Jayde and other women bodybuilding pioneers who published books in the late 70s-early 80s and who inspired me to get into the gym. That was well before Linda Hamilton. Still there. Still pumping.
@ronch44
Жыл бұрын
Thank you both for this wonderful podcast. @Andrew Huberman, please make an episode with Lisa Feldman Barrett on how emotions are made. That would be awesome.
@nicolamontoro
Жыл бұрын
Very high level information. Broken down into normal people’s language. So much good information. Thank you both.
@nataliewells-zp1fj
Жыл бұрын
Thank you Andrew and Andy. I appreciate everything on here about fitness and health. Feel better now than when I was in my 20s due to current intermittent fasting and fitness routine.
@riadreyer2114
2 ай бұрын
I never thought of the pump"" as giving you a window into what your results will be. very well said. this is now my new motto.
@suze1958wilde
Жыл бұрын
Stunning work. So clear and informative with a little side of good humour. Bless you both. It’s so valuable and supportive for health.
@allenkvextreme
Жыл бұрын
Thank you so much!!! You made my day and probably my life with this one!
@Persepolis8564
Жыл бұрын
One of the best interviews so far. Can you have Thomas Delauer please?
@yosheeist
Жыл бұрын
Thanks for all the work you're doing, I love your podcasts! Can't wait for the ones on how to improve in certain areas. Right now I am getting frustrated on almost no progress on my push ups (over 6 months of strength training, started from 3 full ones, now I can do like 7 maybe) and I wonder what is the problem. When I was about 16-18 years old I could do 15 push ups easily for 5 or more series. Now I struggle to do 4x15 with my hands on a 40cm bench. I am a pretty light weight woman (165cm, 56kg) 32yo. Can plank for 2min easy. But push ups are just bleh... Well, maybe I will have the answer in next episodes. Thanks again for all your work!
@mdnelson2007
Жыл бұрын
Just amazing to be able to get such high level knowledge from experts for free! Thank you!!!
@ellafurnea
7 ай бұрын
Wow... So many hours of both these great guys??!!! Sweet music to my ears... ❤THANK YOU TO BOTH OF YOU 😊
@californiacoast7021
Жыл бұрын
Excellent episode! Smooth rapport between two great minds! So glad Dr. Galpin is back 👍
@Shockwakve
Жыл бұрын
My eyes have been opened in neurology for mind over matter- what you choose matters over your mind. I have Elhers danlos type 3/hyper mobility with the heart condition PoTS, ADHD and dyslexia. It is amazing what you have control over; also, having major spinal problems. Keeping optimized mental cognition is not to be doubted, ever.
@DanBarbatti
Жыл бұрын
Hi Andy by the way I have been lifting for most of the last 50 years. I also have some friends that in "that same boat". Thank you so much for this video series guys.
@branjay3588
Жыл бұрын
I'm losing track of all these episodes. Thank you Mr. Huberman! 🐐
@BasedChadman
Жыл бұрын
Andy is a real one
@philipevans576
Жыл бұрын
Love it. As a personal train - most of this convo is gained with Exs science degree and experience (under grad) & training others. A lot of no brainers or basic protocols. Unfortunately Physical education seem to be diluted by fads or extremes that are cleared up in this! Thanks again Dr Huberman for presenting great info and a great guest/speaker!!!!!!❤
@2muchtalk173
Жыл бұрын
I’m 49 and been lifting since i was in high school. Almost 35 years. Let’s do this!
@tomatoeggs48
Жыл бұрын
9 exercise adaptations: Skill Speed Power Strength Hypertrophy Muscle endurance: 5-50 reps on local (group of) muscle(s). Anaerobic capacity (maximum heart rate): maximum amount of work all out work in 30-120sec Maximum aerobic capacity (maximum heart rate + VO2 max): all out for 8-15min. Long endurance: 20-60min or above. Healthy resting heart rate (regardless of age) is sub 60/min. Fast-twitch muscle fibers tend to be lost overtime because they are only activated by high force activities. Movement/skill test (to stay injury-free): Go joint by joint: Shoulder, elbow, hip, knee and ankle. Upper-body press: push up. Lower-body press: squat. Upper-body pull: pull up or a bent-row. Lower-body pull: deadlift. Record a frontal view and a side view. 3-10rep per angle with no weight. Slow and controlled. Look for these 4 things at every joint. Symmetry (front to back, left to right, left and right limbs): is one turning around or going further ahead or twitching around and not the other?, stable. Stability: no shaking, able to pause, are, is your hip sliding or your elbow flaring? Awareness: perhaps the mistake comes from a lack of awareness (so easily corrected). Full range of motion with good technique. Absolutely terrible: can’t do it at all bc risk of injury. Minor flaw: can do but cautious of load and volume. Good
@Theferg1
Жыл бұрын
Great information Thank you!! Dr Galpin and Dr Huberman hand’s down some of the best info on the web!!
@arthura91
Жыл бұрын
I wish we knew if these 2 got the jab or not.. so curious about that
@nicolematthews5930
Жыл бұрын
I am a 47-year-old woman with Cystic Fibrosis and CF related diabetes who has always hiked, played sports, ran Ragnar, spartan races, etc. I would LOVE to work with Andy on improving my capacities in all areas. I work so hard but inevitably with lower lung function because of the repeated lung infections and subsequent damage I ended up on oxygen and then was able to come off a year later. How would one work with Andy? Sign me up to be a guinea pig!!!
@michaelhawkins4639
Жыл бұрын
Knowledgeable, inspires trust- Dr Huberman’s channel and podcast are the best I’ve found
@crashomatic
Жыл бұрын
Andrew I've been very much enjoying your work here and it's been life changing. Thank you. Motocross/Supercross are a passion of mine and I think you would find the athletes fascinating in regards to fitness, strength, cardio etc. Again thank you. God Speed
@brodelife8699
Жыл бұрын
Great episode!!! If you could do an episode or part of an episode on autism that would really help me as a parent. Please consider this. Thank you for your great content and information!
@MatthewJW
Жыл бұрын
A brilliant podcast. It would be interesting to learn how each of these exercise adaptations (and their interactions) translate into sports performance. As an obvious example, marathon runners would differentially benefit from high maximal HR, long distance training and skill/movement development (I suspect). Perhaps giving those interested in pursuing a sport an indication to where their “greatest potential” lies
@badacob
Жыл бұрын
I have looked for a list like this for years......so THANK YOU FOREVER. :)
@raghavkidambi1313
7 ай бұрын
Absolutely love that the Nebraska cornhuskers were called out here for their league changing strength training protocols set by Lloyd Eppely. Go Big Red!
@MuratKaptan-rt5kb
Жыл бұрын
Thank you guys soo much. I learn here more in 2h than in my first 5 years in the fitness industry.
@Alleyezonjimz
Жыл бұрын
Finally, more Andy Galpin, love it.
@fabian13333
Жыл бұрын
God I have so many tests to do after watching this. Thank you guys
@anshkapoor7134
Жыл бұрын
Quick question, I've heard DEXA scans are incredibly inconsistent and don't hold much merit. Do you agree with this and if so, what would be a better measure of fat-free mass index, or just BF% and muscle mass% in general.
@michellelalonde5318
Жыл бұрын
I would love a podcast about chronic fatigue and especially about heavy leg syndrome. I’ve been battling this for all of my life and just recently bought a vibrating machine out of sheer frustration. I don’t know what this thing does, but I see micro improvements every day and I’m finally able to sleep and my legs don’t swell. I’d interested to know the science behind it
@sergiofitch4378
Жыл бұрын
What vibrating machine are you referring to?
@adletkamzinov7528
Жыл бұрын
This is a real treasure! Thank you so much for sharing such a valuable information with everyone and at zero cost
@SalvationLife
Жыл бұрын
Dr Huberman, hope you can do a podcast about dislocations and joint stabilization
@rowantree198
Жыл бұрын
Love it. This may be the best series yet.
@davidyeoman6013
Жыл бұрын
Does this seriously exist? I feel like I’m dreaming! This is solid gold! And perfect timing with the new year! Thank you! (((❤)))
@CosmicSpin10
Жыл бұрын
ABSOLUTELY LOVE ANDY GALPIN
@willwatson4134
Жыл бұрын
My favorite dynamic duo!!
@Teekoo17
Жыл бұрын
QUESTION FOR DR. ANDY GALPIN AND DR. HUBERMAN: I heard you earlier state that a resting heart rate above 60 bpm might be cause for concern. What would be considered a healthy amount of time to return to that baseline after exercise, and furthermore how much fluctuation of that throughout the day based on meals, regular activity and caffeine would be considered healthy? I find that I personally do not return to those baseline levels until I am completely at rest in the evenings due to an active lifestyle and training routine similar to the one Dr. Huberman suggests in his protocols Thanks as always.
@charfarn8960
Жыл бұрын
Most informative and well done podcast ever! Thank you!
@johnkeddy2557
Жыл бұрын
Listened to this one over on Apple Podcasts. Looking forward to the next one 💪🏻
@MrTMS71972
Жыл бұрын
I'm 12 minutes in and this is already intense. Love it.
@dusanstankovic9073
Жыл бұрын
Would really love to get a newsletter on this topic!
@Andy_Dhanvate
10 ай бұрын
The only channel I like the video before I even watch it.
@CaptainHealthmacs
11 ай бұрын
Firstly, GREAT discussion and information. One thing missing in this format is age related standards of these tests both men and women. It would be great to hear how age impacts adaptations. Thanks again
@adlos6168
Жыл бұрын
Really knowledgeable can’t wait for next one
@daftroker
Жыл бұрын
Thanks to both of you for sharing your wisdom 🙏
@foreverofthestars01
7 ай бұрын
Best channel ever! Gotta tell you. ❤❤❤
@JessHolland22
Жыл бұрын
57:45 is where you both really caught my attention talking about fitness and women! Would love to get Dr. Vonda Wright on your podcast, an orthopedic surgeon who is part of the 6% of women in her field. Muscle, mobility, and menopause. I think she would be a great addition to your line up.
@valeriacatellani8503
Жыл бұрын
really invaluable content, I'm very much looking forward to the upcoming episodes - will you touch on tools and science on how to adapt exercise, setting and measuring its goals according to the phases of the menstrual cycle? there's lots of (mis)information out there so hope you can shed some light. in any case, thanks to you both for bringing your knowledge to the public.
@lothianhealthperformance8423
Жыл бұрын
Loved it. Whole bunch of notes taken. Very much looking forward to the following episodes. Thank you both for taking the time to provide this content.
@maxirhyme
Жыл бұрын
yeeeeeeeeeees Andy is back in town, I listened to the first podcast of you two like 7 or 8 times, fully, made notes and I improvef so ridiciously, lets get it on mate!
@GoldenEraZen
Жыл бұрын
Another solid episode with Andy Galpin 💪❤🙏
@elliushka
Жыл бұрын
Fascinating! So happy to find these series ❤
@aaronturley3540
Жыл бұрын
You need a Donald Hoffman episode! Would love to hear you 2 together!
@inikpiokutachi5373
Жыл бұрын
Thank you so much for this insightful series. Dr Galpin mentioned he prefers a different upper body strength test for women instead of 15 push-ups…please what it is?
@aanchalshrivastava5228
Жыл бұрын
You are simply awesome Huberman .
@d2t214
Жыл бұрын
This is fantastic, learned so much, and can't wait to begin my testing and modifications from what I find. This was maybe my favorite H Lab yet.
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