Episode
GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
3:06:07
Published: Wed Feb 08 2023
Description
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. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.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) Optimal Fitness Programming (00:07:19) Sponsors: Momentous, Eight Sleep (00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals (00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing (00:26:25) Multiple Goals, Synergistic Goals, Interference Effects (00:36:13) AG1 (Athletic Greens) (00:37:060 Physical Goal “Bins”, Specificity (00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…” (01:04:330 InsideTracker (01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency (01:10:33) #5: Exercise Selection, Progression (01:18:200 #6: Exercise Order, Identify Friction (01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine (01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading” (01:43:59) #9: Rest Intervals, #10: “Chaos Management” (01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise (01:53:41) Tool: Year-Long Program Example for Overall Fitness (02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons (02:25:49) Training & Life Challenges: Sleep, Illness (02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program (02:37:12) Physical Activity vs. Exercise (02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance (02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery (02:54:06) Program Modification, Balancing Joy (03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
This podcast episode discusses how to design a fitness and exercise program that can achieve your desired fitness and sports performance goals by combining different protocols and varying them over time.
00:00 - 02:43 (02:43)
Summary
This podcast episode discusses how to design a fitness and exercise program that can achieve your desired fitness and sports performance goals by combining different protocols and varying them over time.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The host introduces a fitness assessment to measure one's capacity and strength and suggests some additional ways to assess the level of fitness in the progress of a fitness program.
02:43 - 10:24 (07:41)
Summary
The host introduces a fitness assessment to measure one's capacity and strength and suggests some additional ways to assess the level of fitness in the progress of a fitness program. An advertisement for a sleep product and a website selling various types of supplements is included in the text.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The first step to achieving fitness goals is to identify a specific and attainable training goal.
10:24 - 15:39 (05:15)
Summary
The first step to achieving fitness goals is to identify a specific and attainable training goal. Proper assessment and tracking progress can help individuals stay on track.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
Participants who were told their time was 15% lower than their actual time had a harder time holding a physical task for a full minute, as dopamine is affected by the perceived reward.
15:39 - 23:42 (08:02)
Summary
Participants who were told their time was 15% lower than their actual time had a harder time holding a physical task for a full minute, as dopamine is affected by the perceived reward. This indicates that misrepresenting feedback can have negative effects on performance.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The key to a successful fitness program is starting small, especially in terms of flexibility and technique, to prevent injury or burnout before ramping up intensity or duration.
23:42 - 28:56 (05:13)
Summary
The key to a successful fitness program is starting small, especially in terms of flexibility and technique, to prevent injury or burnout before ramping up intensity or duration. Setting reasonable goals allows for gradual progress and long-lasting results.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The overlap between strength and hypertrophy is complementary but starts to decline as you approach the maximum strength.
28:56 - 33:01 (04:05)
Summary
The overlap between strength and hypertrophy is complementary but starts to decline as you approach the maximum strength. Meanwhile, endurance training, including speed, power, and strength training can enhance endurance.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The three categories of fitness goals are aesthetic changes, functionality, and endurance activities.
33:01 - 41:10 (08:08)
Summary
The three categories of fitness goals are aesthetic changes, functionality, and endurance activities. Majority of people want to achieve aesthetic changes and improve functionality and longevity.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The people who want to do more endurance type work fall under the category of those who want to lose some fat, maybe build some muscle in specific areas on their body, and those who want to have a long and healthy lifespan.
41:10 - 48:20 (07:10)
Summary
The people who want to do more endurance type work fall under the category of those who want to lose some fat, maybe build some muscle in specific areas on their body, and those who want to have a long and healthy lifespan. They aim to feel vital and push harder for a longer duration, translating even in recreational sports activity.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The key to incorporating fitness into a busy lifestyle is to identify non-negotiable priorities and work with them, not against them.
48:20 - 53:08 (04:48)
Summary
The key to incorporating fitness into a busy lifestyle is to identify non-negotiable priorities and work with them, not against them. By being flexible and adapting to your schedule, you can create a fitness plan that works for you.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
Dr. Andrew Huberman discusses the fundamental components of fitness allocation and why recovery needs to be a significant part of it.
53:08 - 56:00 (02:51)
Summary
Dr. Andrew Huberman discusses the fundamental components of fitness allocation and why recovery needs to be a significant part of it.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The speaker wants to bring down their body fat percentage a little bit, gain muscle and endurance while maintaining their training goal of "drop everything and train."
56:00 - 1:00:23 (04:23)
Summary
The speaker wants to bring down their body fat percentage a little bit, gain muscle and endurance while maintaining their training goal of "drop everything and train." They use a score of 3 out of 10 to rate their fitness level due to the demands of starting a business.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The speaker discusses the importance of prioritizing personal goals and using tactics like reminders to stay on track.
1:00:23 - 1:04:22 (03:58)
Summary
The speaker discusses the importance of prioritizing personal goals and using tactics like reminders to stay on track.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The key to sticking to a training program lies in choosing a realistic plan that accommodates your schedule and is sustainable in the long run.
1:04:22 - 1:09:40 (05:18)
Summary
The key to sticking to a training program lies in choosing a realistic plan that accommodates your schedule and is sustainable in the long run. Regular blood tests are also crucial to ensure optimal health and identify factors that impact your wellbeing.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
To prevent injury, it's important to have a balance between exercise patterns that target different muscle groups.
1:09:40 - 1:14:14 (04:33)
Summary
To prevent injury, it's important to have a balance between exercise patterns that target different muscle groups. Progressing exercise complexity is also crucial for reducing the risk of injury, especially if you want to see muscle growth in specific areas of your body.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
This podcast discusses the benefits of deep squatting with weights for avoiding acute and long-term injuries, imparting perfect posture and achieving better results from your workouts.
1:14:14 - 1:18:06 (03:52)
Summary
This podcast discusses the benefits of deep squatting with weights for avoiding acute and long-term injuries, imparting perfect posture and achieving better results from your workouts.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
In this episode, the host talks about the importance of establishing a consistent workout schedule that works for you, whether it's a weekly or monthly basis, and offers tips on how to prioritize your fitness routine based on your personal schedule.
1:18:06 - 1:25:09 (07:03)
Summary
In this episode, the host talks about the importance of establishing a consistent workout schedule that works for you, whether it's a weekly or monthly basis, and offers tips on how to prioritize your fitness routine based on your personal schedule.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The speaker shares tips for improving the heart rate success rate, recommends 30 plus minutes a week being in the top 10% of the heart rate, and shares his workout routines.
1:25:09 - 1:31:44 (06:35)
Summary
The speaker shares tips for improving the heart rate success rate, recommends 30 plus minutes a week being in the top 10% of the heart rate, and shares his workout routines.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
Consuming caffeine can disrupt the architecture of sleep even if you can fall asleep after ingesting it within the preceding hours.
1:31:44 - 1:36:34 (04:49)
Summary
Consuming caffeine can disrupt the architecture of sleep even if you can fall asleep after ingesting it within the preceding hours. Exercising at least six hours or more away from sleep time is ideal, especially before low intensity exercise.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The three to five program for strength involves selecting three to five exercises performed for three to five repetitions, three to five times per week.
1:36:34 - 1:46:13 (09:38)
Summary
The three to five program for strength involves selecting three to five exercises performed for three to five repetitions, three to five times per week. For hypertrophy muscle growth, a minimum of 10 sets or more like 15 to 20 sets per muscle group per week is recommended.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The process of taking on new challenges involves both planning and organization, as well as actual performance.
1:46:13 - 1:53:59 (07:46)
Summary
The process of taking on new challenges involves both planning and organization, as well as actual performance. Consider all aspects realistically to achieve the best results.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The speaker plans to shift from indoor sports like basketball to outdoor activities such as stand up paddle boarding for the last quarter, focusing on cardiovascular fitness.
1:53:59 - 1:58:32 (04:32)
Summary
The speaker plans to shift from indoor sports like basketball to outdoor activities such as stand up paddle boarding for the last quarter, focusing on cardiovascular fitness. The speaker's fitness plan will include weight training three or four times a week and long walks two times a week.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
In this podcast, the speaker discusses how identifying strengths and weaknesses through fitness testing can guide adjustments to meet fitness goals.
1:58:32 - 2:02:51 (04:18)
Summary
In this podcast, the speaker discusses how identifying strengths and weaknesses through fitness testing can guide adjustments to meet fitness goals. He emphasizes the importance of making easy adjustments along the way to balance areas of strength and weakness.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The speaker suggests calorie restriction during certain phases of the year for weight control and highlights the benefits of not laying down a lot of body fat alongside muscle gain.
2:02:51 - 2:11:39 (08:48)
Summary
The speaker suggests calorie restriction during certain phases of the year for weight control and highlights the benefits of not laying down a lot of body fat alongside muscle gain.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The speaker emphasizes the importance of outdoor exercise and the benefits it brings to physical health such as getting direct sunlight, raising heart rate, and burning calories.
2:11:39 - 2:19:02 (07:23)
Summary
The speaker emphasizes the importance of outdoor exercise and the benefits it brings to physical health such as getting direct sunlight, raising heart rate, and burning calories.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
This podcast discusses an efficient workout plan that involves five-week segments of hard work followed by a one-week recovery.
2:19:02 - 2:23:14 (04:11)
Summary
This podcast discusses an efficient workout plan that involves five-week segments of hard work followed by a one-week recovery. It is suitable for individuals with varying levels of fitness and training goals.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
In this podcast, the speaker talks about how to adapt to poor sleeping nights during training, making progress when you can and taking breaks when necessary due to illness.
2:23:14 - 2:32:26 (09:11)
Summary
In this podcast, the speaker talks about how to adapt to poor sleeping nights during training, making progress when you can and taking breaks when necessary due to illness.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The speaker suggests a three-day workout routine that can provide well-rounded adaptations that cover about 75-80% of an individual's needs.
2:32:26 - 2:39:56 (07:29)
Summary
The speaker suggests a three-day workout routine that can provide well-rounded adaptations that cover about 75-80% of an individual's needs. The routine includes working on speed, strength, hypertrophy, and high heart rate for 30 minutes a day in the form of zone one or two.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
This episode provides tips for reaching the 150-180 recommended minutes of physical activity a week, such as adding extra walking time and balancing out upper body sets with lower body workouts.
2:39:56 - 2:46:40 (06:44)
Summary
This episode provides tips for reaching the 150-180 recommended minutes of physical activity a week, such as adding extra walking time and balancing out upper body sets with lower body workouts.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
Though workout programs may vary in time commitment, it's important to maintain discipline and not push too hard, causing progress issues.
2:46:40 - 2:54:49 (08:08)
Summary
Though workout programs may vary in time commitment, it's important to maintain discipline and not push too hard, causing progress issues. Following a structured workout split and allowing for proper recovery time is vital to achieving success.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
Deviating from a fitness program can disrupt progress and may stem from a desire for comfort or haphazardness, but it's important to stay disciplined to achieve desired results.
2:54:49 - 3:01:16 (06:27)
Summary
Deviating from a fitness program can disrupt progress and may stem from a desire for comfort or haphazardness, but it's important to stay disciplined to achieve desired results. Consulting with a specialist is recommended for those whose excessive exercise may stem from other underlying issues.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The boundaries between work, relationships, fitness, and recovery are blurry.
3:01:16 - 3:06:25 (05:08)
Summary
The boundaries between work, relationships, fitness, and recovery are blurry. A balanced training program can help you achieve the nine major adaptations for aesthetic, performance-related, health span, and lifespan goals.