GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
In this episode 6 (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 optimal nutrition, hydration and supplementation to achieve your fitness goals.
February 22, 2023
3 hr 5 min
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126 of 417
February 22, 2023
GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
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Andrew Huberman Episodes Around February 22, 2023
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3:05:33This episodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
Summary
In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance.
For the full show notes, visit hubermanlab.com.
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Timestamps
(00:00:00) Nutrition & Supplementation
(00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase
(00:16:51) Sponsors: Levels, LMNT
(00:20:31) Dehydration, Overhydration, Night Urination
(00:35:37) Tool: Hydration, Caffeine & Electrolytes
(00:41:22) Tool: Sweating, Salt & Performance
(00:48:57) Sponsor: AG1
(00:49:49) Galpin Equation for Hydration & Exercise, Focus
(00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt
(01:10:58) Electrolytes, Carbohydrates & Exercise
(01:15:44) Sponsor: InsideTracker
(01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing
(01:25:13) Caffeine & Endurance
(01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics
(01:35:43) Rhodiola, Cortisol & Fatigue
(01:39:55) Tool: Supplement Formulations
(01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors
(01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome
(02:02:33) Tool: Sleep Environment, Absolute Rest
(02:11:03) Tools: Sleep & Disturbances, Inositol
(02:20:03) Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements