Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness | Huberman Lab Guest Series



In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.

#HubermanLab #Fitness #Science

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Dr. Andy Galpin
Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php
Website: https://www.andygalpin.com
Twitter: https://twitter.com/drandygalpin
Instagram: https://instagram.com/drandygalpin
YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw

Articles
Muscle health and performance in monozygotic twins with 30 years of discordant exercise habits: https://bit.ly/3Xh2ag4
New records in aerobic power among octogenarian lifelong endurance athletes: https://bit.ly/3ZLqVT8

Other Resources
NSCA Warm-Up Protocols: https://www.nsca.com/search/?searchQuery=warm-up

Timestamps
00:00:00 Dr. Andy Galpin
00:02:04 Assessing Fitness
00:05:40 9 Exercise-Induced Adaptations
00:10:56 Assessing Fitness Levels per Category; Fat Loss & Health
00:13:33 Momentous, LMNT, Eight Sleep
00:17:20 Lifetime Endurance Training: VO2 Max & Other Health Metrics
00:26:10 Genetics vs. Lifestyle, Endurance Training & Identical Twins
00:33:49 Aging, Muscle Fibers & Exercise
00:37:12 Lifetime Strength Training & Outcomes
00:39:58 AG1 (Athletic Greens)
00:40:51 Exercise Physiology History; Strength Training Popularity
00:51:26 Bodybuilding & Misconceptions; Circuit/Group Training
00:57:22 Women & Weight Training
01:04:19 Exercise Physiology History & Current Protocol Design
01:06:15 InsideTracker
01:07:18 Movement/Skill Test
01:12:38 Speed Test, Power Test
01:18:42 Strength Test
01:27:16 Hypertrophy Test
01:29:38 Muscular Endurance Test, Push-Up
01:36:23 Anaerobic Capacity Test, Heart Rate
01:39:29 Maximal Heart Rate Test, VO2 Max
01:42:42 Long Duration Steady State Exercise Test
01:44:00 Fitness Testing Frequency & Testing Order
01:52:44 VO2 Max Measurements
01:58:04 Protocols for the 9 Adaptations
01:59:58 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

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    30 Replies to “Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness | Huberman Lab Guest Series”

    1. johny x says:

      Please do a podcast for PEPTIDES!!!

    2. Sandpaper says:

      Do you have any stuff I should be taking or doing to combat my Acromegaly or Gigantism? My recent tests show me with double the highest standard growth hormone level range, getting a new MRI done soon. Doctors started me on a new oral octreotide medication. But wondering if there’s stuff I can be doing to help? Working out 7 days a week, lost 260 lbs over the last 3 and a half years, eating better and on a vitamin regimen. Any suggestions would be appreciated!

    3. I can only do sets of 7 strict body weight pull ups. I want to increase these reps. Do I need to focus more on strength or endurance at my current capabilities?

    4. This was a fantastic episode to listen to! Although it was long, the structure was very good and Dr Huberman asked the right questions so that the audience would get the information right.
      I loved the part where you suggested that everyone should, during a week every year, go through these tests to assess one's level of fitness.
      Brilliant! Many thanks.

    5. Chris Conley says:

      My resting heart rate is 98 and my vo2 max is 20 and I'm 40

    6. Erik Stinson says:

      His guidelines for VO2 Max were surprising to me. I'm about 55 mL which is what he said he'd like to see but I train a lot: 50-60 minutes of intense cycling 4-5 days a week (absolutely 0 breaks over the training and completely exhausting myself by the end). Given that's what you essentially train for in cycling I'm surprised that I'm not above his expectations.

      And to be honest, since I'm not looking to compete I don't really want to allocate any more time or effort to cycling and I'm just surprised that he would like to see people somewhat approach professional levels of training.

    7. Tom Bullish says:

      Overall great information. Thank you guys. 1 tip for Dr. Galpin. Look into strength and hypertrophy training through history, it's not new at all. It has been around for thousands and thousands of years. I also missed the inclusion of gymnasts and calisthenic athletes which will score very high on most adaptations especially stability, balance, mobility, aesthetics (hypertrophy), body composition, dynamic exercises, static exercises, skill development, muscular endurance, strength, speed and power.

      Thanks for the great tools for testing. I will definitely use some of those.

    8. For the study that compared the cross-country skiers in Scandinavia to the folks in America: did they consider altitude as a variable? Thank you.

    9. 19eightynine says:

      Finally, more Andy Galpin, love it.

    10. Daniel Winn says:

      I'm a former professional distance runner and here are my results on this (the point of me sharing this is to brag btw):
      (I am 6'3", 170 lbs, 31 years old)
      Mobility: symmetry, range of motion: check
      Speed: (4.7 40y)
      Power: (8.75 foot broad jump)
      Grip strength: 60+ sec bar hang
      Strength: 170 unilateral leg extension
      Hypertrophy: 20
      Muscular Endurance: 27 pushups, 3 min plank
      Anaerobic: 54 second 400m (heart rate 192-154)
      Vo2 Max: cooper: 69.67 (officially tested previously at 76)
      Endurance: 8 mile run with no strain or effort

    11. Hi, just a heads up – please be mindful not to call women "females" in most circumstances. If you say "men" you should be able to follow it with "women". The word "female" (noun or adjective) denotes sex of a species and should be used in non-everyday use, like in scientific papers about people or animals. Many women find it rude when one calls men "men" (but rarely "males") but women "females" as it can come off a bit dehumanizing.

    12. thank you so very much for this very well done and informative podcast. A couple of comments/questions. Number one there is so much emphasis on the parts and gaining muscle and quickness how do you explain and understand how Ron Guidry, Wayne Gretzky or people like that in their field were the best but didn’t have the muscle or the quickness that some of the people that you talk about on the podcast did? Is it possible that your emphasis on parts is over emphasized and you should be looking at the coordination of the whole person and how to measure this? Isn’t that what we call “feel”? When the whole person works together harmoniously, mind/body/ spirit/timing we call that “grace” his do you measure THAT? Also Dr Galpin talks about stepping on the gas pedal or taking the foot off the brake, until one knows How they do either they cannot do what they want, they can only imitate which lacks spontaneity. LEARNING how they have a pattern of applying their brake and LEARNING how they can inhibit such allows for greater performances .Lastly, How does( or Can ) Ido Portal/ Moshe Feldenkrais fit into this model of Performance?

    13. Regarding the front or goblet squat strength test:
      Is it the same for women ? (50% body weight 45 sec) or less?

    14. Eliyahu says:

      I’d love to see a podcast with greg ducette

    15. Juli Moody says:

      Anything that you can tell me for have the gene ACTN3 from both parents and have a outstanding athletic career

    16. Mi Abazid says:

      Me: opens The Huberman Lab Podcast and GoodNotes simultaneously.

    17. Srinivasan S says:

      Thank you Dr Huberman and Dr Galpin. Truly grateful for your work and for keeping it zero cost and accessible to everyone

    18. Badabing says:

      "Exercise pays off". Yes IF you sleep/recover.

    19. 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.

    20. Leonie Cote says:

      When you were listing the components of fitness, I couldn't help but make the parallel with the Crossfit approach. It seems that when done in the right setting, with attentive coaches, Crossfit programming really allows someone to check all physiological adaptation. I perceive it as the perfect "all-in-one" approach to make sure you touch everything, without it being too time consuming. It would be interesting to test the 9 major components of fitness in Crossfit athletes and compare it to athletes in other sports.

    21. FdM says:

      This is a great episode because of the great amount of practical and actionable information. When can we expect the other five episodes?

    22. I know a lot of those Cooper Church of Aerobics dudes who are getting old and breaking down.

    23. 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.

    24. 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!

    25. alex ryan says:

      @andrew huberman there is no way you cant do a body weight equal leg extension. that machine is broken if you cant or torqued incorrectly. then hamstring curl more than your weight the machines the gym has to be different to the rest of the world.

    26. Devon Harris says:

      Absolute gold. I have set three days to complete the full assessment this weekend. Super excited and so pleased to have clear measures that I can at home and clear advice on keeping track of progress. Thank you Andrew and Andy!

    27. Eglo Olem says:

      Great info! Clarification PLEASE: @ 1:23:07 Dr. Galpin said to reduce for age 10%, but the example he gave reduced by 10 lb. 170lbs at age 50 should lift 160lbs – well, that is not 10% reduction, but 10lbs reduction. Thanks!

    28. gilaxia says:

      I listened this and the previous one with Andy Galpin hoping that there would be some discussion about mixing strength and hypertrophy workouts. For example, one week strength followed by two weeks of hypertrophy and are there any actual benefits from practicing mixed workouts.
      Thanks in advance

    29. 19Jetta says:

      Dr H, I would respectfully disagree that we women who were lifting in the 80's "didn't have an Arnold." We sure did – her name was Rachel McLish and you can see her in "Pumping Iron 2 – The Women." Her feminine yet muscular physique is what got a lot of women then (myself included) into weight lifting.

    30. Why FFMI? I'm a 47M, 6’2” 175 lbs. I hit all the benchmarks but FFMI. MY FFMI is 18 with a healthy diet. Why should I pursue it?

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