Episode
GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
3:05:05
Published: Wed Feb 15 2023
Description
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
Chapters
This episode discusses the different types of recovery, ways to enhance recovery, and how improving recovery can increase the rate and degree of progress.
00:00 - 06:00 (06:00)
Summary
This episode discusses the different types of recovery, ways to enhance recovery, and how improving recovery can increase the rate and degree of progress. The conversation covers various low-cost and free methods to aid in recovery, as well as the potential use of technologies and biomarkers.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
A neural feedback loop may be responsible for delayed muscle soreness rather than muscle damage.
06:00 - 15:04 (09:03)
Summary
A neural feedback loop may be responsible for delayed muscle soreness rather than muscle damage. Researchers at Stanford are studying pain from both a cellular and molecular side, and a psychological side to understand how our understanding and belief about pain shapes our experience of it.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
In this episode, the host discusses the importance of recovery in exercise and how specific types of exercise stimulate specific types of adaptations.
15:05 - 27:46 (12:41)
Summary
In this episode, the host discusses the importance of recovery in exercise and how specific types of exercise stimulate specific types of adaptations. Recovery is essential for the specific adaptations to exercise and for getting better at endurance, strength, and more.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
Understanding blood chemistry is important for performance optimization.
27:46 - 34:39 (06:53)
Summary
Understanding blood chemistry is important for performance optimization. Instead of just looking at markers, it is important to understand the relationship between blood chemistry and high-performance athletes.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
The limit for inflammatory markers or heart rate may be set, but we can lower the floor by deliberately triggering stress or an increase in heart rate, though the ceiling remains the same.
34:39 - 40:34 (05:54)
Summary
The limit for inflammatory markers or heart rate may be set, but we can lower the floor by deliberately triggering stress or an increase in heart rate, though the ceiling remains the same. Exercise and cold exposure can have mental effects and affect one's level of perceived pain.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
If soreness and poor performance occasionally happen, then recovery protocols aren't the issue.
40:34 - 48:35 (08:01)
Summary
If soreness and poor performance occasionally happen, then recovery protocols aren't the issue. However, if they frequently occur, then other stress sources must be examined - ultimately helping prevent overreaching.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
This podcast discusses the importance of assigning actions, or verbs, to one's fitness journey instead of falling into character assignments and labels.
48:35 - 54:23 (05:47)
Summary
This podcast discusses the importance of assigning actions, or verbs, to one's fitness journey instead of falling into character assignments and labels. The hosts emphasize the importance of recognizing when one is truly overtraining and engaging in actions that stimulate progressive overload without causing harm.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
The way we breathe can affect our physical and mental well-being.
54:23 - 1:03:07 (08:43)
Summary
The way we breathe can affect our physical and mental well-being. Box breathing - inhaling through the nose, exhaling through the mouth, and holding the breath in between - can help reduce stress and improve focus.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
Athletes are recommended to wear a long sleeve compression shirt and leggings during training to prevent soreness.
1:03:07 - 1:09:26 (06:19)
Summary
Athletes are recommended to wear a long sleeve compression shirt and leggings during training to prevent soreness. Wearing compression gear on the plane can also help shift blood flow preventing soreness overall, making it a useful insider trick for travelers.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
Cold water immersion is the most effective approach for cold therapy.
1:09:26 - 1:16:42 (07:16)
Summary
Cold water immersion is the most effective approach for cold therapy. Either in moderately cold water for 15 minutes or sub 40-degree water for five minutes, the effect is achieved, it's advisable to spend 57 minutes per week in uncomfortably safe heat.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
Cold immersion in circulating cold water or ice bath is better than a cold shower for deliberate cold exposure due to the variation in water temperature.
1:16:42 - 1:21:47 (05:04)
Summary
Cold immersion in circulating cold water or ice bath is better than a cold shower for deliberate cold exposure due to the variation in water temperature. However, cold shower is still effective for all the other benefits it provides.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
This podcast discusses emerging sport performance data that uses IMUs and GPS trackers to develop position-specific recommendations for optimizing training sessions.
1:21:47 - 1:28:12 (06:25)
Summary
This podcast discusses emerging sport performance data that uses IMUs and GPS trackers to develop position-specific recommendations for optimizing training sessions. They also explore different fatigue management strategies, including breathing-based tools and movement-based approaches, for improving recovery and reducing soreness.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
In this podcast episode, the speaker discusses the importance of understanding the mechanistic basis for performance drops and improvement.
1:28:12 - 1:34:18 (06:05)
Summary
In this podcast episode, the speaker discusses the importance of understanding the mechanistic basis for performance drops and improvement. They emphasize the need for clinical definitions and experimentation with various tools to enhance performance rather than blindly following phrases like "adrenal burnout" and "over training."
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
The study found that participants' one rep maxes dropped by eight kilos and power dropped by 35% after two weeks of daily one rep max training.
1:34:18 - 1:41:50 (07:32)
Summary
The study found that participants' one rep maxes dropped by eight kilos and power dropped by 35% after two weeks of daily one rep max training.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
Overtraining and overreaching can lead to disrupted sleep and emotional state due to elevated nocturnal epinephrine and diminished REM sleep, which is crucial for discarding emotional baggage.
1:41:50 - 1:48:48 (06:57)
Summary
Overtraining and overreaching can lead to disrupted sleep and emotional state due to elevated nocturnal epinephrine and diminished REM sleep, which is crucial for discarding emotional baggage.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
The regular cortisol pattern across the day is important to understand as cortisol dysregulation can lead to associated risks.
1:48:48 - 1:56:32 (07:44)
Summary
The regular cortisol pattern across the day is important to understand as cortisol dysregulation can lead to associated risks. While cortisol measurement in detail may not be possible for everyone, it is known that ashwagandha helps in blunting cortisol levels.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
This podcast discusses ways to manage cortisol levels in a healthy way, including increasing cortisol in the morning through light, exercise, and caffeine, and paying attention to stress levels prior to sleep.
1:56:32 - 2:04:45 (08:12)
Summary
This podcast discusses ways to manage cortisol levels in a healthy way, including increasing cortisol in the morning through light, exercise, and caffeine, and paying attention to stress levels prior to sleep. Additionally, it delves into the relationship between carbohydrates and cortisol and how to use carbs to control cortisol levels rather than suppress them.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
In this podcast, the speaker explains how heart rate variability is used as a marker to measure stress levels.
2:04:45 - 2:11:58 (07:13)
Summary
In this podcast, the speaker explains how heart rate variability is used as a marker to measure stress levels. The amount of variations in heart rate indicates the parasympathetic or sympathetic state of an individual's body.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
The importance of objective assessments like HRV for optimal performance and the need to compare like to like in order to notice significant changes.
2:11:58 - 2:18:41 (06:42)
Summary
The importance of objective assessments like HRV for optimal performance and the need to compare like to like in order to notice significant changes. Incorporating motivational tools like music and quotes can also aid in workouts.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
The nervous system’s catecholamine system and low signal to noise ratio causes us to forget what’s in contact with our bodies.
2:18:41 - 2:24:31 (05:50)
Summary
The nervous system’s catecholamine system and low signal to noise ratio causes us to forget what’s in contact with our bodies. Brain games, puzzles, and engaged tasks help us lose our thought of self and allow for increased productivity.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
Focusing on internalizing techniques rather than relying on external aids such as mirrors, music, and games can lead to better performance gains in activities such as running.
2:24:31 - 2:35:09 (10:37)
Summary
Focusing on internalizing techniques rather than relying on external aids such as mirrors, music, and games can lead to better performance gains in activities such as running. Improving sleep is also crucial for optimal performance.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
In fitness and health, people are often overly concerned with optimizing and avoiding mistakes, when they should focus on exploring and experimenting with what works for their individual needs.
2:35:09 - 2:42:06 (06:57)
Summary
In fitness and health, people are often overly concerned with optimizing and avoiding mistakes, when they should focus on exploring and experimenting with what works for their individual needs. This can involve either sticking to what works or trying new things, even if it means "going in the gutter" occasionally.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
This episode discusses how to measure non-functional overreaching and overtraining, including subjective measures like mood and motivation, and objective measures like regular blood tests and urinalysis.
2:42:06 - 2:47:55 (05:48)
Summary
This episode discusses how to measure non-functional overreaching and overtraining, including subjective measures like mood and motivation, and objective measures like regular blood tests and urinalysis.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
People can increase their libido and hormone levels if they maintain good physical health.
2:47:55 - 2:56:24 (08:28)
Summary
People can increase their libido and hormone levels if they maintain good physical health. Furthermore, low libido may not necessarily be associated with low testosterone.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
In this episode, the hosts discuss the various types of performance enhancing drugs and their effects on the body, as well as the importance of testing for athletes who use these substances.
2:56:24 - 3:02:53 (06:29)
Summary
In this episode, the hosts discuss the various types of performance enhancing drugs and their effects on the body, as well as the importance of testing for athletes who use these substances.
EpisodeGUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
PodcastHuberman Lab
The Neural Network Newsletter provides free monthly summaries of the Huberman Lab podcast episodes and specific protocols discussed on the show.
3:02:53 - 3:05:00 (02:06)
Summary
The Neural Network Newsletter provides free monthly summaries of the Huberman Lab podcast episodes and specific protocols discussed on the show. Recognizing your personal normal range is important for making decisions and the next episode will focus on nutrition and supplementation.