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Huberman Lab Intro

0:08 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andrew Introduces Dr. Andy Galpin

0:17 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Supplements Went Mainstream; Although Useful, They Can Be Counterproductive

3:49 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Why Creatine Monohydrate Is #1 on Andy Galpin's List of Recommended Supplements

5:54 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Although Creatine Prices Have Increased, The Return on Investment Is Worth It

2:07 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Creatine Ameliorates Cognitive Deficits Caused By Sleep Deprivation

0:57 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Loading Creatine Is Unnecessary; Benefits Result From Slowly Increasing Baseline Levels

2:33 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy's 80/20 Supplement List Touches 3 Categories: Fuel, Stimulant, & Fatigue-Blocker

1:01 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Disclaimer

0:20 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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AD: Momentous Supplements

0:55 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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AD: Levels

1:12 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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AD: LMNT

1:13 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Don't Worry About the Alkalinity of Your Drinking Water

2:15 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Losing 2% Body Weight Via Dehydration Reduces Accuracy & Performance in Basketball Players

2:19 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Over-Hydrating Disrupts the Electrolyte Balance, Presenting Similar Symptoms to Dehydration

2:29 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy Recalls a Female CEO Who Drank Too Much Water: 250+ oz. Per Day

2:36 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Hydration Matters; Proper Electrolyte Balance Ensures Optimal Cellular Function

1:15 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Waking Up More Than Once to Pee During the Night? Something's Wrong

4:02 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Drink Half Your Body Weight in Ounces of Water Daily

1:03 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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After Exercising, Consume 125% of the Fluid You Just Lost

2:40 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Unlike Caffeine Pills, Coffee Isn't Dehydrating; Both Increase Sodium Excretion

2:11 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Although Largely Genetic, Training Sweating Ability Via Sauna Bathing Is Possible

3:50 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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How to Determine If You're a Low or Heavy Salt Sweater

2:46 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Whether Sport or Exercise, Don't Worry About Hydrating If You're Not Sweating

0:57 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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AD: Athletic Greens

0:52 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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The Galpin Equation: Drink 2 mL of Fluid Per kg of Body Weight Every 15 Mins. of Exercise

5:39 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Any Galpin Recommends Drinking a Glass of Water While Getting Morning Sunlight

0:17 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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The Faster You Drink Water, The Faster Your Body Gets Rid of It

1:15 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Frequently Wake Up During the Night With a Dry Mouth? Try Taping It Shut

2:13 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Eating a Diet Rich in Whole Foods Facilitates Optimal Hydration

3:15 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andrew Galpin Recommends Consuming 400-500 mL of Water in the Hour Preceding Training

2:03 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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During Exercise, Consume Water With ~200-400mg of Sodium

1:18 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Low-Carb Eaters Who Exercise & Consume Caffeine Are More Likely to Be 'Under-Salted'

3:51 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy Uses 6-10 Different Electrolyte Brands; Some Contain Carbs, Others Don't (Like LMNT)

3:02 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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For Intra-Workout Fuel, Use a ~2-3 to 1 Ratio of Glucose to Fructose

1:43 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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AD: InsideTracker

1:02 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy Galpin on Training Fasted: You Only Need to Fuel Pre-Exercise In This Scenario

5:33 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy Recommends Consuming 0.5g Carbs & 0.25g Protein Per Pound of Body Weight Surrounding Hard Workouts

2:54 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Pre-Exercise Caffeine (1-3 mg Per kg Body Weight) Enhances Endurance

2:40 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Consuming Caffeine in Quantities >5 mg Per kg of Body Weight Causes Performance Detriments

1:22 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Small Coffees at Commercial Vendors Often Contain 250-300 mg of Caffeine

2:03 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Need an Energy Boost for an Evening Workout? Try Beetroot Extract, Nitric Oxide, or Citrulline

1:52 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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What Does Andy Galpin Think of Taking Nootropics Like Alpha GPC Before Exercise?

2:30 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Taking Rhodiola for Cortisol for Fatigue? Make Sure It's High-Quality

3:11 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andrew Huberman Started Supplementing With Rhodiola Pre-Workout for Fatigue Benefits

0:59 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andrew & Andy Preach the Importance of Single-Ingredient Supplement Formulations

4:23 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Melatonin Supplements Often Contain 500x the Amount Advertised on the Label

1:54 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Supplement Blends Often Contain the Least Amount of the Most Expensive Ingredient

1:18 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy Galpin on Supplement Dependency: If You Need It to Function, It's Time to Reevaluate

6:18 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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With Supplements, Covering Symptoms Causes You to Miss the Signal

2:50 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Consuming Caffeine Borrows Against the Adenosine System With Interest

1:05 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andrew Huberman Adjusts His Supplement Routine Based on Nutrition; They're Tethered

2:27 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Exercise's Effect on the Gut Is 'Traumatic'; Probiotic Use Should Be Ultra-Specific

2:21 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Sleep Tips: Wash Sheets 1x/Week, No Pets in the Bedroom, Avoid Loud AC Units, & Negative Ions

8:29 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy's Sleep Tips: Timeshifter App, Head Elevation for Acid Reflux, & Myofunctional Therapy

2:38 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Sleeping With a Partner Disrupts Sleep; Separate Sheets Can Help

0:41 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Avoid Checking Your Sleep Score in the First 60 Minutes After Waking

1:15 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy's Bedroom Phone Rules: Black & White, Do Not Disturb Mode, & No Notifs

0:57 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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900 mg of Myo-Inositol Pre-Bed Helps Andrew Fall Back Asleep If He Wakes Up During the Night

0:55 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Reveri's Hypnosis Scripts Can Help People With Sleep Issues

1:30 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Can't Sleep Because of a Task on Your To-Do List? Get Up & Do It

1:03 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy Galpin's 'Fitness Fatigue' Model & When to Take Anti-Inflammatory Supplements

6:29 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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For Recovery, Curcumin & Omega-3s Are Valid Options in the Immediate Post-Exercise Inflammatory Window

4:03 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Glutamine (10g 2x/Day) Is a Low-Risk Recovery Supplement; It Benefits Proliferation Post-Exercise

3:55 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Macronutrients for Recovery: Andy Recommends 1g of Protein Per Pound of Body Weight Minimum

3:11 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Micronutrients for Recovery: Vitamin A, Zinc, Magnesium, Calcium, & Vitamin D

1:44 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Interlude

1:15 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Is Gaining Muscle Possible While Eating Keto & Intermittent Fasting?

0:43 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Any Galpin Doesn't Utilize GABA Supplementation

0:15 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Assuming Adequate Daily Protein, Training Fasted & Waiting 3-4 Hours to Eat Post-Exercise Is Fine

0:31 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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If Training Fasted, When Does Andy Galpin Recommend Refueling?

1:25 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Carb Loading Is Best Done for Multiple Days Before an Endurance Event

0:52 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy Is 'Meh' on Supplementing With BCAAs; There's No Need If Eating Enough Protein

1:10 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy Galpin on the Anabolic Window: Do You Need Protein Within 30 Minutes Post-Exercise?

1:41 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Some Data Suggests Garlic Extract May Enhance Recovery From Injury & Tissue Damage

1:44 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Tart Cherry Extract Aids Sleep & Reduces Muscle Soreness

0:21 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy & Andrew Recommend Using Examine.com for Supplement Info.

2:21 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andrew Huberman Summarizes His 6-Part Series With Andy Galpin on All Things Fitness

8:35 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Science Is a Verb; Use Andy Galpin's Recommendations as Guidelines

0:56 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andy Galpin Is Moved to Tears While Thanking Andrew Huberman for Giving Him a Platform

2:51 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Support the 'Huberman Lab' Podcast

0:30 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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AD: Neural Network Newsletter

0:35 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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Andrew Huberman Outro

0:13 · GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitnessview episode

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