Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat | Huberman Lab Guest Series

[@Karan_J_]

I believe this summary will help us all. There you go: 03:00 ⚡️ *Endurance boils down to two main factors: fatigue management and fueling. Training encompasses managing fatigue signals and energy input restrictions.* 11:21 🤸‍♂️ *Any vigorous activity, not limited to stair climbing, can improve endurance in short bursts of exertion. It's about the intensity rather than the specific exercise.* 13:14 🔄 *Frequency and duration in these short bursts of activity aren't rigid. The key is periodic elevations in heart rate multiple times a day, making it flexible to fit into daily routines.* 18:23 🌟 *Endurance isn't solely about physical activity; it extends to maintaining energy throughout the day, muscular endurance, maximal efforts, sustaining positions, and covering maximum distances feeling good after.* 26:08 🌬️ *Breathing serves to offload CO2, triggered by increased CO2 levels; oxygen intake primarily facilitates CO2 removal rather than serving as a fuel source.* 31:55 🌱 *Human metabolism differs from plants' ability to photosynthesize carbon; humans must ingest carbon sources (starches, fruits, proteins) for energy and metabolic processes.* 32:51 🍔 *Fat, carbohydrates, and proteins consumed are stored differently in the body, needing metabolism to break carbon bonds for energy, releasing carbon for elimination via respiration.* 35:48 🔄 *Weight loss primarily involves reducing carbon intake or increasing carbon output (exhalation), emphasizing that different diets or exercises can effectively achieve fat loss by regulating carbon balance.* 53:41 🔄 *Burning fat during exercise doesn't directly equate to losing body fat. The body's fuel usage is a complex balance, where high-intensity exercise can tap more into carbohydrates, while low-intensity activities might utilize a higher percentage of fat but contribute less to total energy expenditure.* 57:09 🤔 *Exercise primarily burning carbohydrates can still lead to fat loss due to a balanced game in the body. Depletion of carbohydrate stores during high-intensity exercise can prompt the body to utilize fat as a fuel source.* 01:06:12 🧠 *Liver depletion and neural signals: Low liver glycogen triggers signals to protect the body from harm, shutting down physical activity to preserve survival.* 01:09:25 🍖 *Fat utilization during exercise: In a sub-caloric state, if body glycogen isn't replenished through diet, body fat is mobilized to replace glycogen stores, but fat doesn't convert directly to muscle.* 01:29:46 🍝 *Consuming carbohydrates at night does not necessarily lead to increased fat storage, debunking the myth about late-night carb intake.* 01:35:11 🏃‍♀️ *To enhance fuel utilization, specific training protocols cater to improving either fat or carbohydrate utilization through pre-exercise meals and exercise intensity.* 01:37:01 🧬 *Energy production involves various cellular processes-anaerobic glycolysis, aerobic metabolism in mitochondria, and the importance of managing waste products during intense exercise.* 01:45:44 ⚡️ *Higher intensity exercise initiates anaerobic glycolysis for quick energy, but with limited ATP production and increased waste products requiring efficient management to avoid fatigue.* 01:46:25 🏃‍♂️ *Energy from pyruvates or acetyl-CoA moves into mitochondria for aerobic processing. Mitochondrial activity is essential for complete carbohydrate metabolism.* 01:47:47 ⚙️ *Glucose breakdown results in six carbons entering the Krebs cycle, releasing CO2, completely metabolizing the carbohydrate molecule.* 01:49:19 🔄 *Anaerobic and aerobic systems aren't separate but interdependent; compromising one impacts the other. They funnel to the same endpoint, and limitations in either system hinder overall performance.* 01:53:28 🏃‍♂️ *Short, intense exercise mainly utilizes phosphocreatine, followed by anaerobic glycolysis from carbohydrate stores for quick energy production.* 01:56:05 🥤 *Anaerobic glycolysis breaks down glucose, yielding limited ATP and producing pyruvate, which enters the mitochondria for aerobic metabolism if sufficient oxygen is available.* 02:06:42 🍌 *Carbohydrate intake before exercise can cause blood sugar fluctuations leading to a crash during prolonged activities. Pre-race nutrition should mimic your training routine to avoid unexpected reactions.* 02:07:54 📚 *Consistency in training, nutrition, and supplementation before events is crucial. Avoid trying new things right before an important race or test.* 02:11:10 ⏱️ *For endurance events beyond 90 minutes, managing muscle and liver glycogen becomes crucial.* 02:11:38 🏋️ *Strategies like increasing muscle glycogen storage or enhancing acid buffering systems can maximize endurance.* 02:12:58 🥩 *Protein contributes minimally to energy output, usually at best about 10% during long-duration exercises.* 02:14:07 🥖 *Carbohydrates start anaerobically and end aerobically in the exercising muscle tissue. Fat, however, mostly comes systemically from stored sources.* 02:26:36 🍖 *In extremely low-carb diets, adaptation occurs to generate glucose from other sources, but it can hinder performance, especially in anaerobic-based activities.* 02:28:00 🏋️ *Physical activity is effective for weight management and energy stabilization throughout the day, supported by research and observation.* 02:29:08 🍽️ *Weight loss necessitates restriction, whether of time or macronutrients, highlighting various options to achieve a caloric deficit based on personal preference.* 02:30:28 🏋️ *Muscular endurance involves local muscle endurance, emphasizing exercises like push-ups, sit-ups, and pull-ups, focusing on acid buildup and waste clearance rather than fuel depletion.* 02:35:20 🔄 *Precision in exercise choice is crucial for muscular endurance training, emphasizing movements specific to improving endurance in targeted muscle groups.* 02:37:27 🏋️‍♀️ *Training frequency for muscular endurance with low loads allows for more frequent sessions (3-4 times per week), focusing on targeted muscle groups, sets, and progression.* 02:45:18 🏃‍♀️ *Anaerobic capacity training involves high-intensity activities for seconds to a few minutes, pushing the limits of acid buildup and oxygen transportation, requiring specific practice and aerobic support to enhance overall performance.* 02:49:22 🏃‍♂️ *Understanding exercise zones: Zones 1-5 represent a spectrum from easy walking (Zone 1) to a level where conversation becomes difficult (Zone 3), and Zone 5 signifies an all-out effort.* 02:53:06 🌬️ *Breathing control for efficiency: Controlling breath patterns (e.g., nasal breathing) during low-intensity activities is crucial to prevent unnecessary carbohydrate utilization and maintain efficiency.* 02:58:21 💪Exercise *choice for anaerobic capacity: Opt for exercises you're comfortable with to ensure focus on performance, avoid heavy eccentric loads, and consider total body movements like cycling or uphill running.* 03:08:49 🚴‍♂️ *Optimal weekly anaerobic training: Aim for about 5-6 minutes of all-out work per week, potentially achieved through three one-minute sprints, two to three times a week, to achieve significant benefits in minimal time.* 03:12:02 🏋️‍♂️ *Try the "Kenny Kane" protocol: Cover a certain distance in 2 minutes, rest 2 minutes, then match that distance in a subsequent 2-minute round, aiming to surpass it in a third round. Failure in one round makes the next harder, lasting 6 minutes total.* 03:21:16 🏃‍♂️ *Combining high-intensity anaerobic work (60/20) and long-duration aerobic work (10-minute max effort) into a week can effectively optimize fitness by reaching maximum heart rate twice weekly.* 03:30:20 🏃‍♂️ *Different endurance training methods can be woven into schedules: Longer single sessions, shorter durations with increased intensity (30-60 mins), or blended workouts combining various intensity levels.* 03:31:29 🔄 *Flexibility in scheduling endurance training allows for various combinations: standalone days, active recovery days, or even on strength training days before or after workouts.* 03:32:12 🌬️ *Nasal breathing during endurance training can aid in a smooth cooldown, allowing for a thoroughly regulated cool-down phase.* 03:33:24 💡 *A well-rounded endurance training regimen spans roughly 10 minutes of running or sprinting, short bouts of high-intensity training, and longer workouts of 30 mins to an hour.* 03:34:47 🤸‍♂️ *An effective endurance training program, when consistent, enhances metabolic flexibility, developing a proficient fat and carbohydrate burning system for overall fitness.* 03:35:42 🏋️‍♂️ *A comprehensive endurance training system incorporating aerobic, anaerobic, and muscular endurance can promote energy, aesthetics, and longevity, impacting sleep, mood, and mitigating metabolic issues.* 03:42:23 📅 *Distributing the additional 30% of training supporting endurance work can be split across days focusing on tempo runs, bursts for speed, and high-intensity VO2 max training, optimizing overall endurance gains.* Thanks

[@mybhma]

Great job!

[@Karan-kh6nd]

Thnks G ❤

[@RawLyfeMusiq94]

11:35

[@chemistress293]

Thank you for the summary

[@murraypooley9199]

Save the time from all this technical junk and try some hard work instead. At 69 I can work hard phisically day after day while the young "atheletes" are often gassed in minutes. That is endurance and not got from a few minutes a week in a gym.

[@peteregan9038]

I'm blown away how informative this series has been. Andrew is a boss at formulating questions that the average person wants answers to. So many fitness podcasts tease good information but then gloss over actionable protocols. Really enjoying this!

[@bigtenfans5831]

Andy Galpin is by far your best guest and best teacher. He is so incredibly knowledgeable and articulate and structures his presentation of concepts so beautifully that 3 hours fly by and we come away with loads of new and actionable knowledge. Thank you!! This is such a gift.

[@FreshlyWILD]

He’s awesome there are also other notable guests…lmk

[@emboe001]

Nah, he's very knowledgeable but terrible teacher. Dullest, least practical episode yet

[@patrickparronchi]

Indeed the best!

[@pampersaud2323]

❤q

[@tunsson]

I'd also give credit to Andrew and his questions. And the duration of this series. No one had the opportunity to go so deep.

[@getresultsyk8048]

I am a personal trainer and own my own business and I can't tell you how much your words have helped me communicate better and clearer to my clients! I listen to your podcasts on my way to clients, while I cook dinner and when i am visiting my kids in college! They help bring clarity and makes so much sense!!! Thank you thank you!!!!

[@Thelastmecca]

This is not a podcast. It’s a masterclass and I’m taking notes!

[@zachleach829]

Well said!

[@mymom9466]

Very well said!!!

[@Lesleyul]

So true!

[@hippykachu85]

M

[@fionabell1744]

Thankyou you this was a brilliant podcast . Really helpful and im so greatful to you both for sharing this information for free . X

[@Mediocre_Bambino]

You two are changing my life and giving me the education I can’t afford. I have the upmost gratitude and appreciation for you both.

[@thomasweini9960]

This is the education you dont get by a school or uni this is 100 times more valuable so you get even better education for free

[@Pinko_Band]

Its utmost, dumdum

[@liteazwell1913]

Remember the bar scene in Good Will Hunting?

[@marvk597]

@@thomasweini9960 this is literally the education you get if you study a few semesters of biology at uni... its literally 2 Uni Professors talking to another.

[@thomasweini9960]

@@marvk597 i highly doubt that because these 2 are prob the best in their field and if you study bioligy on a normal university in you home country you wont learn this and i dont know if the other one teaches about this( dont even know if he is a Professor tbh) but huberman certainly teaches only neurosience at his university

[@labsanta]

Takeaways: Endurance comes down to two factors: fatigue management and fueling. Endurance is not just about being able to perform a task for a long time, but it is also about having the ability to perform it properly. People exercise for three reasons: to feel better, look a certain way, and do it for a long time. Endurance training is not just for people looking to lose weight or maintain good health, but also for performance and longevity. Improving endurance is not just about doing a task for longer periods, but also about maintaining proper mechanics, starting with breathing and posture. The endurance adaptation can be amplified by proper mechanics and breathing, which can improve endurance exponentially. Endurance training should focus on managing fatigue and understanding fuel storage. There are other forms of training that can improve endurance, not just running or swimming longer. Fatigue management and fueling are crucial components in overall health, regardless of being a high-performance athlete or a general public. Heart rate exercise: Heart rate should be increased multiple times a day for quick benefits. It doesn't require warm-up or sweating and can be done in just 10 seconds. Example of heart rate exercise: Sprinting for 30 seconds during breaks in between meetings or zooms. Office exercise: A simple airbike can be placed in the office for quick exercise. Levels: A program to see how different foods and activities affect health by giving real-time feedback on blood glucose levels. Element: An electrolyte drink with the correct ratio of sodium, magnesium, and potassium for optimal mental and physical performance. Hydration and electrolytes: Hydration is key for performance but proper cellular functioning also requires the correct ratio of sodium, magnesium, and potassium. Importance of electrolytes: People who drink caffeine, exercise, or follow a clean diet are at risk of not getting enough electrolytes for optimal performance. Potassium needs to be present in the correct ratio to optimize mental and physical performance. Element contains a science-backed ratio of 1,000mg of sodium, 200mg of potassium and 60mg of magnesium. Endurance is not just about physical performance, but also includes energy throughout the day, focus, posture, and ability to sustain positions. Endurance is not just about being able to do something, but also feeling good afterwards. When thinking about endurance, consider energy, fatigue management, and energy production. Endurance includes five different things - energy throughout the day, muscular endurance, maximum anaerobic capacity, sustained position, and maximum distance. Endurance is not just about being able to perform physical activities, but also about feeling good afterwards. Fatigue management and energy production are related to endurance. Endurance is about being able to handle different types of activities and still feel good afterwards. When considering endurance, think about the different factors that contribute to it, including physical performance and energy. The central source of energy for living beings is ATP, which is produced by breaking carbon bonds in molecules. Fat molecules are chains of carbon that need to be moved out of the body. Breathing is triggered by the level of carbon dioxide in the system and is used to offload carbon dioxide. Oxygen is not a fuel source but is necessary for metabolism to occur. The carbon cycle of life involves plants breathing in CO2 and exhaling O2, while humans breathe in O2 and exhale CO2. The carbon cycle of life is maintained by plants and humans breathing in opposite gasses. Fats are chains of carbon and can be either monounsaturated or polyunsaturated. Plants use energy from the sun in photosynthesis to form bonds with the carbon they inhale. Protein synthesis requires energy and forming a new bond between atoms also requires energy. If a plant does not have carbon dioxide or oxygen in the air, it has no fuel. The energy from the sun is used in photosynthesis to form a bond between atoms. If a plant does not have oxygen or carbon dioxide in the air, it has no fuel. Forming a new bond between atoms takes energy. Protein synthesis also requires energy. A plant's fuel source is carbon dioxide and oxygen in the air. Discusses the process of plants inhaling carbon and storing it in root vegetables (starches) The stored carbon is broken down into smaller form of carbohydrates such as sucrose, glucose, and fructose Fruit contains glucose, fructose, or a combination of both in the form of sucrose Biology or chemistry is almost identical between plants and humans in terms of storing carbon Discusses how humans get carbon into their system by ingesting starch, fruit, or other stored carbon Humans store carbohydrates in the liver, blood, or muscles as glycogen Fat is stored in adipose tissue with a small amount in muscle cells Protein is used for structure and not as fuel Discusses how metabolism is used to break down carbon bonds to release energy Oxygen is needed to bind the carbon molecule to create CO2 and exhale it Discusses the relationship between exhaling carbon and fat loss Asks if increasing the duration or intensity of exhales can accelerate fat loss Provides a possible path of interesting protocols if the answer is yes The main take-home message is that the key metric for fat loss is the same rate of oxygen in and CO2 out. Different diets and training protocols can work effectively because they all lead to increased carbon exchange. Increasing lung capacity is not necessary to enhance fat loss because if you exhale more CO2 than needed, it leads to inefficiency and burning more energy. The heart has a metric called cardiac output (heart rate multiplied by stroke volume) that is specific to energy needs and will automatically adjust to keep you at the same level. As endurance improves, resting heart rate will lower, with a goal of sub 60 beats per minute. The focus is on resting heart rate as a metric to pay attention to in optimizing physical performance. Improving endurance leads to a lowering of resting heart rate. A resting heart rate over 70 beats per minute is a sign of not being physically fit. The goal is to have everybody's resting heart rate below 60 beats per minute. The focus is on optimizing physical performance for professional athletes or individuals in a good spot who want to feel incredible. Explanation of exercising fasted: the idea of exercising fasted being better for fat loss is irrelevant because even without breakfast, there's plenty of fuel in the system. The concept of "crossover" shows that as exercise intensity increases, a higher percentage of fuel comes from carbohydrates and a lower percentage from fat. However, the total fuel expenditure is still low. Misunderstanding of "fat adapted": The idea of "fat adapted" is a real thing but often misunderstood. Enhancing fat oxidation during exercise does not enhance fat loss. At the highest, only 70% of fuel can come from fat, but in high-intensity exercise, it can be 100% carbohydrate and zero fat. Burning carbs vs. burning fat: The idea that burning carbs is not desirable for weight loss is misguided because all fuel has to come out as carbon. The only difference is in exercise efficiency for performance. If the goal is weight loss, it doesn't matter where the fuel comes from. Question of where fat loss comes from: If all the fuel burned is carbohydrate, where does the fat loss come from? The answer is that it all comes out as carbon and it doesn't matter where the fuel comes from. Recap:

[@drandygalpin]

I like this list!

[@Pazaluz]

Thanks!

[@kamilasmosna5821]

Thanks

[@rodrigoprisciliano9176]

seriously thank you! My ADHD can't let me watch the entire episode in one go. Great note taking skills.

[@captaindiabetes4244]

Where's the rest

[@JoeGorse]

3:33:18 for summary of activities and duration. Do these once per week: 1. 10 min run or high output activity - threshold 2. 6 mins high intensity 20-60s with rest 3. 30-120 min steady state activity 4. muscular endurance

[@TheDazboo]

Just to clarify-the 10 mins is high output 10 mins in a row? the 6 mins like go a minute and take a 30 sec rest and go another minute? Ty

[@JoeGorse]

@@TheDazboo Yes and yes. It's pretty flexible. They didn't fully specify the criteria it, though.

[@TheDazboo]

@@JoeGorse Thanks Joe

[@alextrap1993]

Thank you

[@joeyfunk4327]

Bringing my favorite guest on for a 6 part series is just incredible. I feel like a sponge being dipped in an ocean of knowledge and soaking up what i can. Thank you so much

[@drandygalpin]

Thanks, Joey!

[@Goblinfire]

Best comment right here, so accurate

[@samirzakur]

I feel the same

[@fittysit-tea5287]

WHO LIVES IN A PINEAPPLE UNDER THE SEA?

[@sonja4164]

​@@fittysit-tea5287 🧽 Bob 🟨 👖

[@mander1n693]

People are out there paying for this knowledge. I truly appreciate your podcasts and sharing this for free. ❤

[@Cx5197]

Thanks very much for this valuable information. Would you be able to comment on how this applies to training the heart to play basketball?

[@thedisdainers]

@@Cx5197 à0ppp00

[@Real_Matt]

HONESTLY, i cannot believe this sort of content is free. Imagine if this existed 10 years' ago. Unbelievable. Thank you for providing.

[@zachhubbard4458]

Huberman’s podcast may be the most valuable education tool on the planet. Thank you Huberman and Galpin. So grateful to be alive during this era of information sharing. Thank you for freely sharing your knowledge.

[@whitehatStoic]

Let's go!

[@cmrdek]

FACT! Go Huberman! 🎉

[@NikhilGeorge-it8gg]

This is INCREDIBLY helpful. Huberman & Galpin- As a 2 years now, dedicated exerciser- I have spent a lot of time, money and effort in understanding both rehab(for me,specifically) and physiology so that I know what I am doing. I struggle with muscle fatigue and am aware of breathing protocols. But the carbon chain, energy chain & waste disposal mechanism, is truly one of the best things I have learnt to date. Connects ALL the dots and makes a WORLD of difference to my life . Humbled and awed by your genorosity in sharing this! I will pay this forward..

[@HudsonJay]

Psilocybin saved me from years of uncontrollable depression, anxiety and illicit pill addiction. Imagine carrying heavy chains for over a decade and then all of a sudden that burden is gone. Believe it or not in a couple years the be all over for treatment of mental health related issues.

[@AnitaPhilips]

0:03 Yes , dr.johnsonshroom

[@JesseScott-pc3kb]

Is he on insta?

[@DestinyDonald-vc3cm]

​@@JesseScott-pc3kb Yes he's. dr.johnsonshroom#

[@Iconic_moment]

0:05 Can dr.johnsonshroom send to me in AZ?

[@lothropstoddardiii6231]

i was gonna try to microdose Psilocybin ...i have a candy bar thats been in my fridge for a few months now... i opened it and tried it but didnt finish it. Its in a bag prob going stale but ive been trying to ween down off of and kick bupe for months... Its proving more difficult than i thought it would be

[@HeliosEffect]

Loving this series. Dr Galpin is just a joy to listen to, and i love how lengthy the episodes are, but never boring.

[@drandygalpin]

Thank you, Helios!

[@chochooshoe]

he's not. but Huberman is. without thoughtful questions asked by Huberman, I find Galpin really boring to listen to and difficult to gain any practical knowledge from him. and that "know-it-all" way of talking from Galpin is very off putting.

[@mariecamero]

I am so grateful for this Dr. Gaplin series because I don’t think I’ll be able to get into the school where he is teaching just to hear his lectures. Same to Dr. Huberman. Thank godness for the internet, and thanks a lot to people who don’t gatekeep scientific information like this. It’s a lot to absorb right now, so much information dump but I will listen to this again and again until I can fully digest it.

[@debbicompel-mavericklife4330]

The opportunity to learn “everything exercise” from you and Andy Galpin is beyond awesome. Towards the end, just as I was wishing for my next question to be answered- Dr. Galpin stated what he wanted to do for the next session. I was like “Yes!” Can’t wait! Thank you both!

[@Muzick]

Dr. Andrew Huberman has changed my life. There is not one other single person in my life that I can attribute to improving my overall quality of life, in such a short amount of time, more than Dr. Huberman. These guest series episodes, specifically with Dr. Andy Galpin, will have more impact on my longevity than anything I've been doing up to this point in my exercise routine. I am forever grateful for this knowledge. Thank you, Dr., Galpin and Dr. Huberman. Thank you. Thank you. Thank you!

[@ernienegrete5702]

Nah, Jesus has him beat, hands down...your life would be *saved.* Choose Wisely.

[@fVNzO]

These podcast lengths are just immense. I cant wait for the stress/sleep/nutrition episode.

[@albussd]

Andrew has already done multiple podcasts on sleep.

[@karthikeyanm.v8381]

I am not sleeping because of these podcasts

[@RedPilled100]

@@karthikeyanm.v8381 still awake here @ 3:20am from Fiji🇫🇯😎👏👏

[@michaelbriggscpt]

Is this a rerun episode?

[@drandygalpin]

It's a great one! Hope you enjoy.

[@disfrutalavida123]

Have you heard “information comes to you when you’re ready” well you just made me cry, I feel like I’ve aligned myself w the identity that I admire and this video just gave me the knowledge that I need at this precisely time. I love u stranger ❤

[@JohnDunigan]

Dr's Huberman and Galpin: What a phenomenal series. Thank you both so much! You are making a positive difference in the world!

[@arsalino1116]

We live in wonderful times. Having access to this kind of conversation and information in our own home is magic!

[@stefanpfleger3531]

Many thanks from germany for the deep insights in human physiology and exercise guidelines to become more fit and healthy! It‘s always a pleasure to listen to both of you!

[@Jedi_Jess]

When I was young I was a trouble maker. Now that I am older (33) a stay at home mom i started college. I love science! I am grateful for your podcast! When I’m not doing homework or running around with the kids, I’m nerding out on your Podcast while working out, cleaning and or driving! Thank you!!!! This information is just wow! You ask the most perfect questions. Dr. Andy Galpin is making me consider applying for Fullerton 😜🤓

[@ArchitSach]

Love this episode. When I hear people say "build more muscle! Bulk! Forget cardio!", it scares me to imagine a world where humans can't run/control their breathing. Running and endurance are not only useful, but actually necessary for a comfortable and fulfilling life! Thanks Andrew, nailed it... as always 👍

[@mohamm3d312]

So true, we need runners!

[@rajeshpatel1128]

I agree, tho remember strength is also important

[@rajeshpatel1128]

@@mohamm3d312 yes, AND we need lifters

[@itsunbelievable1534]

Endurance ftw!

[@itsunbelievable1534]

@@mohamm3d312 🔥

[@JadesFitnessBucketList]

You dont know how much i appreciate the length of these episodes with Andy Galpin. I listen to them while i do my long 3/4 hour runs! The depth of knowledge and how it is articulated and communicated is definitely appreciated by all the listeners. I did a physiology MSc 10 yers ago and love understanding how our bodies work and the nuances, intricacies and general information about fitness

[@kaitjackson2288]

The best part about you as a host Dr Huberman is the graduate-level questions you ask your guests that the average listener may not be able to articulate, but can connect the dots as the conversation goes on. Thank you

[@JC-lg4fz]

Omg, I think Andy Galpin loves educating people as much as, or even more than, you, Andrew Huberman! WHAT A TREAT LISTENING TO HIM! Love every minute of this podcast! 😍

[@lucasvarley9764]

This is really informative and interesting! One of the biggest things that have helped me loose weight aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!

[@threoples]

Andrew, your podcast has drastically improved my quality of life. Everything from my sleep, to my mornings, to my relationship with caffeine, to exercise, how I work, how I think about my down time, how I eat... I feel like every part of my life has been touched (and improved) by information I've received from you over the last two years. Thank you for this incredible gift!

[@JamesShisiah]

The 6 episodes with Dr. Huberman and Dr. Andy are my favorite. I rewatch them every moment I get. Those 6, in addition to the episode about managing Dopamine for Motivation that you did a while ago, plus the 'Huberman Morning Routine" have greatly improved every aspect of my life in ways I can't explain. This is invaluable information that I can't afford, but I can only share/spread the Huberman Gospel of Neuro Science. Thanks for doing this great service to humanity.

[@George_3500]

Andy Galpin is your best guest you ever had.very confident and knows so much about his topic

[@jandjnelson]

Great series and incredible insights! You 2 work well together. A little on the long side but the depth and resolution is appropriate. One minor suggestion: 2-3 minute summary at the end with main points tied to intro and 3 top takeaways. Thanks guys! Looking fwd to next episodes so I have a great listening session on my commutes!

[@theoriginal7727]

great idea! This would benefit a LOT of shows and podcasts to go over and synopsize at the end.

[@amygresl3691]

I need a diagram. Some of this goes over my head. Also,, I'm confused because I just listened to a Doctor on 3 day fasting.

[@Slikman6996]

Dude the entire duration of this video I zoned out of time watching it and noticed 3 hours went by. It’s awesome to finally see this. My best friend and I, after graduating high school we religiously trekked 16 miles across towns and ultimately a much bigger trajectory. He and I experienced a dozen moments of the things they discussed, It was simply marvelous. I’ve always hailed exercise for being awesome and given it granted me an extra chance of life during an 18 wheeler crash/3wk coma. Exercise became my best friend. The following decade I worked around targeted to domination the weaknesses remaining and strengthened them. Life did its thing again right as I reached peak once again. Fell from a fifty roof, doctors could not believe me that I was 28. They said my body was that of an 18 year old. All vitals were good, every test they did on me came out great. They had this machine that I had to blow onto to prevent pneumonia to begin. Blew it out of the water every time. They enquired on how all of that happened to be. They were highly surprised with my response of religiously taking care of my body throughout my young years. When on the subject of the breathing and feeling the warmth of the carbon exiting, the “runners high” and others that were mentioned were very noted and discussed with him and I. Our longest trek following our own routine like this was 44 miles at an extraordinary time 7:30 am - 11:4something. This is amazing that is out there. Very nostalgic recalling our experience with factually accurate information. Down to the consumption/intake timing and material being consumed. He and I always firmly believed in no enhancements into our way of exercise regime to grow dependency to and interfere with our all natural confidence. We have completely opposite body frames. He could keep up with me no problem, I on the other hand struggled to keep up with him until I eventually kept a good pace with him to knockout the trek 20+ miles into Va from The Eden, NC. This video IS NOTHING BUT PURE GOLD.

[@eladiomatos3997]

As an Exercise Science Major, I am loving these discussions. The information given is invaluable and can benefit anyone looking for information on improving their lives through movement. Amazing content!

[@wmiechen6941]

I have a relative fighting for their life as I watch this young lady express her experience. Same situation. Young lady you do have purpose and i stand tall on your fight. Your recovery has just begun. Thank You. We stand 💪

[@Fnford1917]

This entire series (and by extension, the podcast as a whole) is an absolute gold mine. I have a masters in exercise physiology, and it’s wonderful to see what I learned brought into a shared space in a clear, comprehensive manner that allows both people like myself and those without that background to continue to learn and grow. Thank you Drs. Huberman and Galpin for your incredible efforts!!

[@emilyevans6130]

Mind-blowing revelation on fat loss and exhalation: It's not "calories in - calories out," it's "carbon in - carbon out!" This one fact resolves a great deal of perplexity! Thank you, Professor Huberman and Galpin! This should be common knowledge, on the front page of the New York Times: please cowrite an article!

[@dasboot109]

I always listen to your podcasts whenever I go hiking . Clears my mind, gives me new ideas and motivates me to keep on moving. Thank you for service 😊

[@michazytecki965]

I do that (along with Lex Fridman Podcast) while bicycling, it's a great form of meditation for me, as you said it clears mind!

[@stevemendez3535]

It is so amazing! That we know all this about the human body, and we still cannot cure blindness!

[@EvilTeacher34]

It’s amazing how in this world full of social media 💩, one can find true gems. Thanks Mr. Huberman. You truly make a difference 👍🏽

[@neelimakatti3291]

This series is the best you can have on exercise physiology, nutrition , truly a treasure !

[@p-thought7933]

Great podcast. My friends think I’m insane because I go up 200 steps = 17 flights 5 times daily, plus 5 sets of 35 push-ups in between. I am 42 and my stamina is pretty good. Thank you gentlemen for the info.

[@ryanthrives5152]

This episode, I’m left scratching my head despite its huge wealth of knowledge. Maybe I need to listen again, but I didn’t get the warm fuzzy feeling I normally get with Andrew’s podcasts. I don’t feel like I learned too much beyond making sure I have variety in my life.

[@JarrodWoodland1]

The amount of information I learn, and more importantly the fun I have learning it, from this podcast is limitless. Thank you, Dr. Huberman

[@acanfield87]

Dr. Huberman and Dr. Galpin -- this series should be transcribed and offered as a book!

[@Gilikman]

As every previous episode in the series so far, this is simply terrific. I don't think I have ever understood the biology and mechanisms of fat loss so well, and I went over them multiple times. So hyped for the next episode! Thanks again to Dr. Galpin (and of course you, Dr. Huberman and the team!) for this series.

[@ponniki]

I got into triathlon in 2020 and done a lot of low heartrate work and learned a lot from it. Then I learned even more when I trained for a full Ironman about all out interval and those max aerobic test couple years ago. Last year I started to do more strength training and be intentionally building muscle. From the two episodes I listened so far with Dr. Andy Galpin, it helps me understand how to optimize my training and answered a lot of my questions. More importantly, it just emphasize how many benefits it brings when I don't just get so hung up on doing just one type thing. Thank you and thank you for this! Ready to live long and fit and healthy!

[@Dutchenter]

Literally half a work day non-stop useful information .3 hours in,. Take a small break head's spinning with all tthe new wisdom ♥

[@thekoolaiders1]

Super glad that Tom made me discover you. Learning about your upbringing really hit home with me and made me realize that we arent who we were growing up and gave me alot of hope for my future. Youre super well spoken and i look forward to seeing more of your content!

[@RedPilled100]

You are who you become ultimately?

[@natedogg3748]

More 👖 here are always welcome. I've been listening to both pods for some time now and the crossover ep made me turn into a 🔭

[@gabsygirly]

I am astounded at the incredible knowledge he is sharing - it’s so easy to understand but very complicated. I am loving this series. I think Dr Andy Galpin is an amazing human that he can share his knowledge freely with so many people who are desperate to understand this. And thank you to Andrew Huberman for his hosting of this fantastic man! He has such a brilliant platform!

[@AineFarrell]

What a brilliant 6-part special series! I didn't want it to end... thank you both for such an incredible and thorough overview of all things relating to 'fitness'. Huberman Lab is definitely one of my all time favourite podcasts with so much amazing content and information. Thank you!!

[@momentumyoga]

I first came across this series over the summer when my hiking plans get into full gear. I got to this episode around the time I did a four day, 50 mile, 10k ft elevation backpacking trip, hence I was thinking about these "long duration" analysis in terms of a 14 to 18 hour day of hiking, rather than 90-120 minutes. But then I broke my foot, had to skip out on many hikes, including another 50-60+ mile trip with similar elevation gain. So, now I get to use all this info to rebuild all that I lost (and not feel like I lost more than I did) over the weeks I was off my foot. Thank you for being so thorough and actionable, both of you.

[@Bjornislaw]

Quaility and detail level of this 6part mini series is absolutely amazing. I feel like a passionate freshmam taking his most anticipated studies. It seems I need to pick a bigger notebook for this one :) THANK YOU SO MUCH!

[@itsmeUsamaT]

Andrew Huberman you are the best thing that happened to youtube

[@stephanied6451]

This guy is the real deal.

[@qurio4722]

If you were to turn this into the "classical Fitness Masterclass" you could sell it for god only knows how much money. And yet here it is, for free. That's incredible. Thank you for all this.

[@lgarvey11]

I can't tell you how much I appreciate this podcast! I'm coming back to serious ballet training after many years off and these episodes are invaluable. Recently I've been struggling with my legs giving out when we get to jumps (about 1h15 into a 1h30 class). I've been injured before so I usually start to sit out at this point, but the endurance section of this episode, and the understanding it afforded me, has helped me to mentally push a bit further in class, which is helping a lot! Thank you! Sports science is finally becoming more mainstream in the ballet world, and I was wondering if either of you know of research on dancers? Professional ballet requires pretty extreme athleticism and fitness in ways that are quite specific I think. I'd be very curious for your thoughts.

[@zachanderson6756]

SO very grateful for the work that you do and the selfless manner you do it in. I am humbled by the value you bring and the presence you are continuing to build. Thank You Andrew and Thank You to all of your guests both past and future.

[@matthewnorth5974]

Been in the field of Sport Nutrition and sport in general and it really helps when someone like Dr. Andy sums up all the pieces of the puzzles and makes a big picture for Us. Also a great thanks to Huberman and his team they are doing a great job.

[@milkcookiesandme]

Dr. Andy Galpin is a real one. Very effective explanations with framing that makes the concepts more understandable than how explained by others.

[@dariusl.1465]

All episodes with Andy on repeat for the last few weeks. Soaking everything in. Thank you.

[@lululove6175]

Only watched this because of Andy Galpin but could have been summed up in about one hour

[@staceystrukel1917]

As a yoga teacher I concur that nasal breathing holds your power. When you’re in that place where you want to push a pose/stretch, lift, or cardio further slow down the breath and breathe deeper through the nose and it will sustain you. The more you practice this throughout your work out your endurance will improve. The connection to the mind and body will improve and your awareness of where you hold pain and tension will help you understand your weak areas. Opening up the closed off areas of your body is your greatest tool to healing and increasing stamina and strength. Yoga is the top form of exercise in my opinion.

[@valerie_d]

Agreed

[@bri-manhunter2654]

“Gives you focus, makes you stronger”

[@bullettomy7thheart]

Dr Andy Galpin is simply incredible. His knowledge is so vast it seems to have no end.

[@fightingowenmcdonagh6734]

I love this series by the time they all come out I will have to rewatch from the start

[@jessicacampbell1903]

Dr. Andy is a genius. What I like about his approach to research is that he continues to question subject matter and mechanisms more in depth, which enables a dep exploration of a phenomenon yielding tremendously practical and useful findings. I'd love to work with him in a study.

[@adrianashuman9098]

I appreciate how dr. Andy explains everything so much!! Having options to choose from rather than boxing things in good or bad. and as always great questions back Andrew! Awesome interviews with Andy! thank you

[@adamhopper1831]

this is actually insanely good, so much wonderful discussion and insight

[@ERIK31351]

This is great, I'm a serious cyclist (60+ mL VO2 Max), I'm not training for a race but love to be faster than all the other amateurs. Currently cycling about 1hr every other day, most of it at my 1hr max power (FTP) but will throw a couple 1-3 minute sprints in with a ~5 min recovery period afterwards. My issue is, I'm not doing any other training and while I'm at elite levels for cycling (leg strength & endurance) I can tell I'm dead average in most other measures (especially upper body). Since the muscle building episode I've grabbed a 35lb plate and do some basic exersizes (bent over row, 'bench' [chest] press, overhead press, sit-ups) in a very explosive manner for about 10 reps everyday. I am basically trying the find the bare minimum that I need to do to maintain a decent level of fitness outside of the cycling areas so that I can continue to just go all out on the cycling without feeling like I'm neglecting anything. Also, my doctor used to tell me I'm underweight (haven't been back in a few years but nothing has changed) - I'm 6'1" 150lbs and have BARE minimum body fat. But I legitimately consume as many calories as I can in a day and I perform really well in cycling. Is it possible that I am actually underweight even though I feel amazing in almost all measures? If so, is there anything I could do about it? I already do my best to consume calorie dense foods whenever possible and to eat whenever I can fit something in my stomach. Haha so much talk about fat loss and not enough about fat gain!

[@bzhmhlv]

This is literally the best thing on youtube! The fact this is free information just blows my mind. Brilliant podcast!

[@aleksandarmickovski2573]

This podcast alone answered all my questions about carbs. You two are doing amazing work! Love it

[@ЖивкоМ.Ленков]

From 2:21:00 to 2:26:00 that analogy with the fire relating to the creation of energy - the newspapers and woods ( carbohydrates and fat ) and metal as commodity ( protein ) in a wild situation was one of the best i`ve ever heard. Brilliant ! Greetings for Dr. Andy Galpin and for people making this podcast possible, especially Dr. Huberman ! One of the best thing in youtube nowadays.

[@lelandmassaro4086]

Beautifully explained! He explained metabolism so well for everyone to understand that wants to lose weight. I wish this video existed 4 years ago before I dove into learning how this all works! Coulda saved me a lot of time lol

[@drandygalpin]

It did! It was on my KZbin channel the whole time ;-)

[@lelandmassaro4086]

@@drandygalpin I need to search for more professionals like yourself that share this info. I Had no idea you had a channel

[@cgordon1386]

Great gentlemen, invaluable information here. How fortunate are we :) Thank you.💫

[@johndeaux8815]

I just looked through the chapters and I’m looking forward to listening to this episode! You always ask the right questions to get the most thorough explanations, and your guests are second to none. I’d love to see an episode on mental health with Dr K. from HealthyGamerGG some time, he has a lot of interesting videos on mental health providing insights from his time in living India and from his career as a psychiatrist.

[@emilyk.benson7376]

I also watch HealthyGamerGG although I am absolutely not the audience he is aiming for, but I really enjoy his content

[@hasibulhayat9572]

This channel is the best thing that ever happened to KZbin.

[@scottyg5403]

I am absolutely loving this series! So much great knowledge and actionable Intel! Thank you!

[@drandygalpin]

🤟

[@yvonnekiwior9633]

I could listen to you Andrew and your guests over and over again! These conversations fuel not only my mind but my soul too! You rank very very high on which podcast I listen to AND I truly THANK YOU!🙏🌹

[@Recon-xm8vi]

I love your podcasts, topics, and format; however, I believe there are many of us that can't always spend 2-3+ hours listening to an episode, even though we truly desire to learn about the topic. While I appreciate the granularity for which you go in to, I'm wondering if there's a way put some kind of written summary, touching on key notes, in the description of each episode. While providing the fine details of the topic is great information, it might be helpful to provide "cliff notes". Thank you for everything you do, your insight, and your wisdom.

[@roxylovingly]

If it helps, I have a folder in KZbin where I save certain videos. For one like this I'll listen as much as I can, save it and return to it. Hope it helps!

[@TheFirstCalled.60AD]

The video is broken down into chapters. Check the description.

[@patrickparronchi]

Andrew this man is gold. Thank you to have given him the space to bring this knowledge to everyone.

[@coachdebbiepotts]

An amazing series- talking about my favorite topics for the endurance athlete! Now I need the cliff notes version!

[@chrisobyrne5675]

Simply brilliant. Where was this information when we all started out on our poorly informed fitness journeys!?!?

[@ShooeCool]

Andy is so informative. Such an awesome idea to do a series with him! I would love it if you could talk about how to deal with/heal lower back pain that has been there for a while (mainly QL pain) and how to adapt nutrition and training to people like me who have gout at a young age (it's genetic and appeared first probably due to stress).

[@anotherjewishsharpnicholas9425]

These Galpin podcasts are gold. I"m learning so much about how to approach exercising, etc.

[@vonkwillem1]

Y'all are my favorites! So much amazing information. I do want to say that for an episode on endurance, not much time was spent on longer duration endurance such as ultra running. There are some mysterious things that happen in your body after 6-12 hours of running and even weirder stuff over the course of a 24 hr run, it would've been great to get some insight into that and understanding the physiology associated with fueling properly during these events.

[@nicolasrivero2539]

Dear Andrew, thank you for all these amazing podcasts... I am gonna have to take some time off work just to be able to follow up on them! Cheers dude

[@DanceintheRaine666]

Don't wait

[@qingyuhu]

Watched this video many times by now and finally starting to digest some of the information, amazing amount of information.

[@SempreGuardiao]

I'm so enamored with this channel! Every episode I learn so much context about my workout and leave full of new tools in my exercise routine box. Today was an special kind of awesome! Thank you.

[@stephanieunterharnscheidt]

You have been taking care of my health problems for years & doing a great job! Ive had back problems with 4 herniated discs & spondylolisthesis. Just had a multilevel lumbar fusion, with complications. After surgery I couldnt stand or walk until weeks of physical therapy(but you are still my preferred man PT guys) I turn to you for every squeak of pain. Thanks for covering red light therpy. It helps reduce my pain & need for pain meds every time I use it. Your videos enhance my life, thank you!!!

[@rhiannonangell6828]

So now I'm healthier. Only thanks to Weedborn :)

[@yuliasausan]

[Notes] Exercise snack: high GI meals, mitigation: maximal exertion, naik turun tangga, sprint, burpees, pokonya gerak, as little as 20 seconds. yg penting break dan naikin heart rate.

[@DannySullivanMusic]

Wow I just discovered an earlier podcast of yours with Andy Galpin on it and was hoping to hear more from him. This came at the perfect time!

[@simonedward7805]

I'm listening on Audible for the second time! Absolute mine of information & I've made changes to my exercise life that within a week are showing results. Wish I'd had this fantastic information when I was 25 but hey looking forward to seeing how far my 55 year old body will take me with a renewed enthusiasm & smarter mindset! Thank you so much gentlemen I'm really grateful you put your time & energy into to this project!

[@ajmolinaro]

another awesome episode. I actually enjoyed the chemistry lesson, and did not enjoy it back when I was in high school. The straight forward explanation about Carbon and the circle of life was great.

[@michazytecki965]

Yeah that part was amazing!

[@eliteboxfitness]

Galpin genius. So much knowledge. Systematically dissect the podcasts using the neuroplasticity tools

[@gary_michael_flanagan_wildlife]

Dang this is such an incredible episode. I have been bodybuilding for years and listened to all the experts and I think this episode is definitely really hard to understand in some ways, but in others it made a lot of sense to me! I learned a lot and thank you both!!

[@srinivasanp7521]

I wonder why Huberman caring for us...outstanding human service than any politician...we cannot measure how much health benefits by his scientific awareness, if we measure it would be the greater than the actual invention

[@tracey5321]

Absolutely amazing episode. Thank you for sharing your wealth of knowledge.

[@hubermanlab]

Glad you enjoyed it!

[@DestinyLee-p7y]

This is just genius. Absolutely genius. The infrastructure of explaining things so deeply that we can grasp it at a molecular level to understand the metabolic catalyst and also the quantum biophysics of each dynamic is frigging brilliant.