GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
from Huberman Lab
by Scicomm Media
Published: Wed Feb 08 2023
Show Notes
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.
For the full show notes, visit hubermanlab.com.
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Timestamps
()Optimal Fitness Programming
()Sponsors: Eight Sleep
()#1: Plan Fitness Goals, S.M.A.R.T. Goals
()Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing
()Multiple Goals, Synergistic Goals, Interference Effects
()Sponsor: AG1
(0Physical Goal “Bins”, Specificity
()Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”
(0Sponsor: InsideTracker
()#3: Goal Timeframe & Life Events; #4: Weekly Training Frequency
()#5: Exercise Selection, Progression
(0#6: Exercise Order, Identify Friction
()Exercise Timing & Sleep, Down Regulation, Caffeine
()#7: Intensity, #8: Volume, Progressive Overload, “Deloading”
()#9: Rest Intervals, #10: “Chaos Management”
()Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise
()Tool: Year-Long Program Example for Overall Fitness
()Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons
()Training & Life Challenges: Sleep, Illness
()Tool: Program Flexibility, 3-Day Weekly Training Program
()Physical Activity vs. Exercise
()Tool:4-Day Weekly Training Program, Muscular Endurance
()Tool: 5/6-Day Weekly Training Program, Recovery
()Program Modification, Balancing Joy
()Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac