Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Serie
Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Serie andrew huberman,huberman lab podcast,huberman podcast,dr. andrew huberman,neuroscience,huberman lab,andrew huberman podcast,the huberman lab podcast,science podcast,Andy Galpin,fitness program,exercise program,training program,exercise routine,fitness routine In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience. #HubermanLab #Fitness #Science Thank you to our sponsors AG1 (Athletic Greens): Eight Sleep: InsideTracker: Supplements from Momentous Huberman Lab Social & Website Instagram: Twitter: Facebook: TikTok: LinkedIn: Website: Newsletter: Dr. Andy Galpin Academic Profile: Website: Twitter: Instagram: YouTube: Other Resources Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: 3-Day Training Program (XPT): Chart of Interference: 10-Step Approach to Designing a Training Program: Timestamps 00:00:00 Optimal Fitness Programming 00:07:19 Momentous, Eight Sleep 00:09:53 #1: Plan Fitness Goals, S.M.A.R.T. Goals 00:19:52 Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing 00:26:25 Multiple Goals, Synergistic Goals, Interference Effects 00:36:13 AG1 (Athletic Greens) 00:37:06 Physical Goal “Bins”, Specificity 00:48:02 Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…” 01:04:33 InsideTracker 01:05:35 #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency 01:10:33 #5: Exercise Selection, Progression 01:18:20 #6: Exercise Order, Identify Friction 01:29:20 Exercise Timing & Sleep, Down Regulation, Caffeine 01:36:24 #7: Intensity, #8: Volume, Progressive Overload, “Deloading” 01:43:59 #9: Rest Intervals, #10: “Chaos Management” 01:49:06 Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise 01:53:41 Tool: Year-Long Program Example for Overall Fitness 02:07:58 Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons 02:25:49 Training & Life Challenges: Sleep, Illness 02:32:10 Tool: Program Flexibility, 3-Day Weekly Training Program 02:37:12 Physical Activity vs. Exercise 02:40:12 Tool:4-Day Weekly Training Program, Muscular Endurance 02:51:15 Tool: 5/6-Day Weekly Training Program, Recovery 02:54:06 Program Modification, Balancing Joy 03:04:47 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - The Huberman Lab podcast is for general informational purposes
