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

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 15 February 2023

⏱️ 185 minutes

🔗️ Recording | iTunes | RSS

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Summary

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) AG1 (Athletic Greens) (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) 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

Transcript

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0:00.0	Welcome to the Hubertman Lab guest series where I and an expert guest discuss science and science based tools for everyday life.
0:08.1	I'm Andrew Hubertman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:13.5	Today's episode is the fifth in a six episode series on fitness exercise and performance.
0:18.4	And today's episode is all about recovery. That is how to maximize your recovery to achieve your fitness and exercise in performance goals and
0:26.5	how to avoid over training. Dr. Indy Galpin.
0:29.3	Great to be back.
0:32.0	Today we're discussing recovery and I'm very excited to have this discussion because as we know,
0:38.9	despite the fact that different types of exercise can be used to trigger
0:43.8	different types of adaptation such as increased long distance,
0:48.7	endurance,
0:50.2	anaerobic capacity, strength hypertrophy, etc.
0:52.8	The workouts themselves are not actually when the progress occurs, when the adaptation occurs.
1:00.2	And this to me is extremely interesting because it parallels what we see with so-called neuroplasticity, which is the
1:06.9	nervous system's ability to change in response to experience. We sit down to learn something.
1:11.6	We experience something and
1:14.4	that is the trigger for rewiring of the nervous system. But the actual rewiring occurs away from the experience
1:21.8	or the learning.
1:23.8	So to in fitness and in exercise,
1:28.1	recovery is where the real results actually emerge where we get better.
1:33.9	So I'd love for you to explain what recovery really is and
1:38.3	the different types of recovery, certainly different ways to enhance recovery.
1:42.5	And I'd also love for you to explain whether or not there are ways that people can become better at recovering because if indeed recovery is when progress emerges,
	...

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