Episode
GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
3:05:33
Published: Wed Feb 22 2023
Description
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. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Nutrition & Supplementation (00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase (00:16:51) Sponsors: Momentous, 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) AG1 (Athletic Greens) (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 (02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins (02:39:27) Intermittent Fasting, Training & Keto Diets; GABA (02:43:39) Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window” (02:47:23) Garlic; Tart Cherry Extract; Examine.com (02:51:50) Fitness Testing, Training Programs; Exercise Recovery (03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
In this podcast episode, the speaker talks about his top 80-20 supplement rule, which means the 20% of supplements that can provide you with 80% of the benefits.
00:00 - 04:27 (04:27)
Summary
In this podcast episode, the speaker talks about his top 80-20 supplement rule, which means the 20% of supplements that can provide you with 80% of the benefits. He explains how these supplements can be beneficial for high performance.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
The podcast talks about the effects of health promoting and performance enhancing protocols like morning sunlight, endurance exercise, creatine, and sleep.
04:27 - 16:57 (12:30)
Summary
The podcast talks about the effects of health promoting and performance enhancing protocols like morning sunlight, endurance exercise, creatine, and sleep. The host also talks about non-hormonal-based supplements that can improve energy or physical performance and longevity.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Exploring how different factors like exercise, caffeine, and diet affect blood glucose levels, this podcast highlights the importance of getting enough sodium, potassium, and magnesium for mental and physical performance.
16:57 - 24:11 (07:13)
Summary
Exploring how different factors like exercise, caffeine, and diet affect blood glucose levels, this podcast highlights the importance of getting enough sodium, potassium, and magnesium for mental and physical performance. Levels is a tool that can help users learn more about the impact of their food, exercise, and sleep on their blood glucose.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
A woman approaches the speaker about her gut health, suspecting that it is affecting her athletic performance.
24:11 - 28:56 (04:45)
Summary
A woman approaches the speaker about her gut health, suspecting that it is affecting her athletic performance.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Inadequate hydration can cause disturbances in your sleep pattern and can worsen conditions like sleep apnea, restless leg syndrome, and snoring.
28:56 - 34:56 (05:59)
Summary
Inadequate hydration can cause disturbances in your sleep pattern and can worsen conditions like sleep apnea, restless leg syndrome, and snoring. It is essential to maintain adequate hydration to avoid sleep disorders.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
The weight loss experienced after a workout is mostly water, and for the average person looking to lose weight, the general weight fluctuation is around one to two pounds.
34:56 - 41:42 (06:46)
Summary
The weight loss experienced after a workout is mostly water, and for the average person looking to lose weight, the general weight fluctuation is around one to two pounds. Additionally, caffeine is a substance and coffee is the vehicle it's contained in, and it's important to understand the difference between the two.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Practicing sweating can help improve your sweat rate, which can be advantageous for performing activities in hot environments.
41:42 - 45:09 (03:26)
Summary
Practicing sweating can help improve your sweat rate, which can be advantageous for performing activities in hot environments. Sweating can also help regulate body heat during exercise, but dressing appropriately can aid in the effectiveness of sweat evaporation.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
The recommended amount of water to drink during exercise is your body weight in pounds divided by 30 in ounces, consumed every 15-20 minutes.
45:09 - 51:26 (06:16)
Summary
The recommended amount of water to drink during exercise is your body weight in pounds divided by 30 in ounces, consumed every 15-20 minutes. Drinking fluids can improve how you feel during exercise, but it won't greatly affect performance or recovery.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
The recommended hydration during exercise is two milliliters of fluid per kilogram every 15 or 20 minutes.
51:26 - 56:46 (05:20)
Summary
The recommended hydration during exercise is two milliliters of fluid per kilogram every 15 or 20 minutes. This roughly corresponds to six or seven ounces of fluid, which is approximately a third of a standard water bottle.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Dr. Rhonda Patrick explains that waking up in the middle of the night to urinate may not necessarily be a sign of dehydration, but rather a result of breathing through your mouth.
56:46 - 1:01:53 (05:06)
Summary
Dr. Rhonda Patrick explains that waking up in the middle of the night to urinate may not necessarily be a sign of dehydration, but rather a result of breathing through your mouth.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
This podcast episode talks about the hydration levels in different food items and how it affects the body.
1:01:53 - 1:08:01 (06:08)
Summary
This podcast episode talks about the hydration levels in different food items and how it affects the body. It also shares the ideal amount of water one should consume before exercise.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Glucose concentration of around 5-9% in fluids has been proven to enhance performance and maintain hydration during exercise, which is the same concentration found in most sports drinks and coconut water.
1:08:01 - 1:20:21 (12:19)
Summary
Glucose concentration of around 5-9% in fluids has been proven to enhance performance and maintain hydration during exercise, which is the same concentration found in most sports drinks and coconut water. Adding easily absorbable carbohydrates, like honey, to drinks can also enhance performance during training.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Understanding the type of workout you’re doing and what you want to achieve is key to optimizing your nutrition.
1:20:21 - 1:25:39 (05:17)
Summary
Understanding the type of workout you’re doing and what you want to achieve is key to optimizing your nutrition. While macronutrient timing is less important, ensuring you’re getting enough nutrition throughout the day can help with recovery.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Taking 1 to 3 milligrams of caffeine per kilogram of body weight about 30 minutes prior to exercise can enhance performance.
1:25:39 - 1:35:50 (10:11)
Summary
Taking 1 to 3 milligrams of caffeine per kilogram of body weight about 30 minutes prior to exercise can enhance performance. However, caution should be taken when using citrulline or beetroot supplements if you have a predisposition to oral cold sores.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Single ingredient formulations are necessary for building a rational approach to supplementation and making adjustments when necessary.
1:35:50 - 1:43:26 (07:35)
Summary
Single ingredient formulations are necessary for building a rational approach to supplementation and making adjustments when necessary. It allows for a targeted approach rather than just foundational nutrition, and it helps determine what works and what doesn't work for an individual's body.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Taking single ingredient supplements that are third party tested is important as many supplements have levels of active ingredients far beyond safe levels.
1:43:26 - 1:49:35 (06:09)
Summary
Taking single ingredient supplements that are third party tested is important as many supplements have levels of active ingredients far beyond safe levels.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
The podcast discusses the differences between actual physiological dependency versus emotional or psychological dependency on supplements and superfoods, and why it's important to avoid super physiological or superfood concentrations.
1:49:35 - 1:54:54 (05:19)
Summary
The podcast discusses the differences between actual physiological dependency versus emotional or psychological dependency on supplements and superfoods, and why it's important to avoid super physiological or superfood concentrations.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
The ideal supplement protocol involves establishing good habits first, followed by excellent nutrition, and then incorporating supplements as an additional tool.
1:54:54 - 2:00:51 (05:57)
Summary
The ideal supplement protocol involves establishing good habits first, followed by excellent nutrition, and then incorporating supplements as an additional tool. It's important to avoid assuming that supplements are a requirement to be taken all the time, and instead focus on utilizing them as a way to support healthy brain functioning.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
The most direct route for performance enhancement is through sleep supplementation, even though it’s technically indirect.
2:00:51 - 2:05:58 (05:07)
Summary
The most direct route for performance enhancement is through sleep supplementation, even though it’s technically indirect. Taking saliva and blood samples to analyze neurotransmitters and vitamins important for sleep performance can help optimize results. Increased exercise markers by 14,000% were observed after a single bout of exercise.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Minor adjustments to sleeping environment such as increasing negative ion concentration in the room and minimizing exposure to harmful chemicals can lead to better quality sleep.
2:05:58 - 2:10:42 (04:44)
Summary
Minor adjustments to sleeping environment such as increasing negative ion concentration in the room and minimizing exposure to harmful chemicals can lead to better quality sleep.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Getting good sleep consistently can completely transform everything we do, while not getting enough sleep can have a negative impact on our lives.
2:10:42 - 2:16:51 (06:08)
Summary
Getting good sleep consistently can completely transform everything we do, while not getting enough sleep can have a negative impact on our lives. Checking our phones or using them in bed can also disrupt our sleep pattern.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
In this episode, the speaker discusses the benefits of using sleep hypnosis once a week to improve sleep quality, and provides insights on when to take anti-inflammatory supplements based on exercise and recovery periods.
2:16:51 - 2:26:45 (09:53)
Summary
In this episode, the speaker discusses the benefits of using sleep hypnosis once a week to improve sleep quality, and provides insights on when to take anti-inflammatory supplements based on exercise and recovery periods. The speaker also mentions the use of inositol as a supplement to improve sleep quality, especially during fasting periods.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
The recovery process may seem chaotic, but there is a very organized three-step process for injury recovery.
2:26:45 - 2:35:05 (08:20)
Summary
The recovery process may seem chaotic, but there is a very organized three-step process for injury recovery. Omega-3s are a good option for recovery with some evidence, typically a one to one EPA to DHA ratio is fine.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
When recovering from a bone injury, it is important not to skimp on carbohydrates or protein.
2:35:05 - 2:41:23 (06:18)
Summary
When recovering from a bone injury, it is important not to skimp on carbohydrates or protein. Consuming protein at a rate of one gram per pound of body weight is important to activate tissue recovery and promote muscle soreness relief and potentially aid with sleep.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
The podcast discusses the misconceptions surrounding the consumption of essential amino acids in large quantities and the timing of nutrient consumption after exercise.
2:41:23 - 2:48:05 (06:41)
Summary
The podcast discusses the misconceptions surrounding the consumption of essential amino acids in large quantities and the timing of nutrient consumption after exercise. It also talks about the careful considerations to be taken for fasting and its difference between choosing to do it or it being optimal.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
Learn about tools and resources like Dr. Andy Galpin's Instagram and Twitter, as well as examine.com's Human Effect Matrix, that can help in finding the correct dosages for nutritional supplements such as garlic and tart cherry extract.
2:48:05 - 2:53:46 (05:41)
Summary
Learn about tools and resources like Dr. Andy Galpin's Instagram and Twitter, as well as examine.com's Human Effect Matrix, that can help in finding the correct dosages for nutritional supplements such as garlic and tart cherry extract.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
This podcast episode discusses the different forms of endurance training, recovery techniques, and the importance of building relationships in fitness, work and life, providing insights on how to improve all three simultaneously.
2:53:46 - 3:04:36 (10:50)
Summary
This podcast episode discusses the different forms of endurance training, recovery techniques, and the importance of building relationships in fitness, work and life, providing insights on how to improve all three simultaneously.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
PodcastHuberman Lab
The Neural Network Newsletter is a free monthly newsletter sent out by the Huberman Lab podcast, containing podcast episode summaries and specific protocols discussed in concise and zero-cost formats.
3:04:36 - 3:06:00 (01:24)
Summary
The Neural Network Newsletter is a free monthly newsletter sent out by the Huberman Lab podcast, containing podcast episode summaries and specific protocols discussed in concise and zero-cost formats. Sign up on their website to receive this newsletter and support the podcast sponsors.