In this episode 6 of a 6-part series on fitness, exercise as well as efficiency with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he discusses optimal nourishment, hydration and supplementation to attain your health and fitness goals. He discusses what supplements function best for physical fitness as well as efficiency, just how to make a decision which to take, if any, and when to take them. In general, it is a in-depth but clear conversation of nourishment approaches and supplements that can help any individual improve their level of health and fitness physical and mental performance.
#HubermanLab #Nutrition #Science
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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
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Dr. Andy Galpin
Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php
Site: https://www.andygalpin.com
Twitter: https://twitter.com/drandygalpin
Instagram: https://instagram.com/drandygalpin
YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw
Articles
Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults: https://bit.ly/3Ev36pU
Other Resources
Take a look at: https://examine.com
Absolute Rest: https://www.absoluterest.com
Reveri: https://www.reveri.com
Timestamps
00:00:00 Nutrition & Supplementation
00:05:16 Creatine Supplementation, Muscle & Cognitive Function, Loading Phase
00:16:51 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 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 Chronic vs. acute 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 threes, 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 – https://www.blabacphoto.com.
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