Welcome to the Huberman Lab Podcast where we discuss science and science-based tools for everyday life.

I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

Today my guest is Dr. Andy Galpin. Dr. Galpin is a full and tenured professor in the Department of Kinesiology at California State University in Fullerton.

He is also a world expert in all things exercise science and kinesiology.

Today you are going to hear what is essentially a masterclass in how to build fitness no matter what level of fitness you happen to have.

He talks about how to build endurance and the multiple types of endurance. He talks about how to build strength and hypertrophy which is the growth of muscle fibers.

So if you're seeking to get stronger or build bigger muscles or build endurance or all of those things, today you're going to learn how.

You're also going to learn how to build flexibility, how to hydrate properly for exercise and we'll also talk about nutrition and supplementation.

What makes Dr. Galpin so unique is his ability to span all levels of exercise science.

He has the ability to clearly communicate the sets and repetition schemes that one would want to follow for instance to build more strength or to build larger muscles.

He also clearly describes exactly how to train if you want to build more endurance or enhance cardiovascular function.

What's highly unique about Dr. Galpin and the information he teaches and the way he communicates that information is that he can take specific recommendations of how recreational exercises or even professional athletes ought to train for their specific goals and the link that to specific mechanisms.

That is the specific changes that need to occur in the nervous system and in muscle fibers and indeed right down to the genetics of individual cells in your brain and body in order for those exercise adaptations to occur.

It's truly rare to find somebody that can span so many different levels of analyses and who is able to communicate all those levels of understanding in such a clear and actionable way.

Indeed Dr. Galpin is one of just a handful of people to which I and many others look when they want to make sure that the information that they're getting about exercise is gleaned from quality peer reviewed studies, hands-on experience with a wide variety of research subjects, meaning everyday people all the way up to professional athletes in a wide variety of sports.

So it's no surprise that he's not only one of the most knowledgeable but also the most trusted voices in exercise science.

Dr. Galpin is also an avid communicator of zero cost to consumer information about exercise science.

You can find him on Instagram at Dr. Andy Galpin and also on Twitter at Dr. Andy Galpin.

Both places he provides terrific information about recent studies both from his laboratory and from other laboratories, more in-depth protocols of the sort that you'll hear about today.

So if you're not already following him, be sure to do so. He provides only the best information. He's extremely nuanced and precise and clear in delivering that information.

I'm certain that by the end of today's conversation, you'll come away with a tremendous amount of new knowledge that you can devote to your exercise pursuits.

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

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