Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series

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.

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Timestamps
00:00:00 Optimal Fitness Programming
00:07:19 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)
00:37:06 Physical Goal “Bins”, Specificity
00:48:02 Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”
01:04:33 InsideTracker
01:05:35 #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency
01:10:33 #5: Exercise Selection, Progression
01:18:20 #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

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[vorostabletta]

What a treat! It's unimaginable how the professor takes immense time to upload 2 incredibly detailed episodes a week, all that on a side of his main career! Dr. Huberman must own a time machine to save time! Thank you so much for putting out this valuable content!

[dupemaster]

I’ve been listening to this entire series with some weird feeling that I know Andy from another time. It just clicked that we attended Linfield and played football there at the same time. I quit due to injury, got fat, life went on… now I’m listening to him as DR Galpin helping me unfuck myself and try to become an athlete again at 40. Crazy. Great series, and thank you for doing what you do. I’ve dropped 87 lbs, gone from the couch to running 12-15 miles a week, and gotten pretty jacked again in the last year, all powered by advice I’ve picked up from you two (and many other of your guests) . Thank you.

[logan.dallimore]

It would be cool to see a full workout video of Andy and Andrew executing some of these protocols.

[marshawiest-hines]

I've been listening to this series during my daily workouts, and learning SO much! Thank you for making this valuable information comprehensible to an average non-scientist! You discuss bone density here, and the merits of lifting or using resistance training. I semi-retired and started weight lifting at 65. I will be 70 in three months. I have improved my bone density T and Z scores in the almost 5 years of strength training, plus lots of walking. I did improve my nutrition, and added substantial calcium (on average 125% RDA) to my diet, but have done this on my own. My doc thought I was on a fool's mission. You suggest that bone density must be built in your 20's, and I know it's easier then, but I'd love for other 65 yr old women to know that it's possible to improve as a retiree, without drugs with depressing side effects. DO NOT GIVE UP! GET GOING. I'd be happy to share my T and Z scores, as well as my Dexafit scans if anyone is interested.

[annenittis]

So great to hear information that is up to date, evidenced based with no BS and is free. Can’t thank you enough.

[TheJayLenoFly]

I have already watched the first 3 parts of this series and then I've lost count how many times I've revisited sections of those vods. So, you can imagine my anticipation for these. Amazing duo Thank you!

[svetlioramos]

Thank you both for these series. They are immensely interesting and beneficial. I really love the way Dr. Galpin talks. No bro science, no bs. Only real science and to statements like “You can’t train same muscles on consecutive days”, he replied “It’s a complete nonsense”.

[mariochillogallo]

Wow. After a difficult year I have finally gotten back on track on my health and fitness journey. Started listening to Dr. Huberman's podcast again, and these past three days mainly focused on the Dr. Galpin's episodes. Amazing timing for a new one, talk about the universe coordinating when it senses a real will to overcome difficultes, including addiction. Thank you Dr. Andrew Huberman, it has been over 10 days off from booze and getting back into what I really love - fitness and optimal brain function. I get a lot of my resilience from you and your podcast. 🙏

[tinit]

THis has been such an amazing series. It's so cool to understand why some personal trainers did programming a certain way or how the body responds to each different training method. I'm so glad I've been following this podcast for so long. These past two years I have learned so much about life science in general it's been fantastic.

[onedwinone]

What a great podcast. Something for everybody, I’m 75 started weight training again after seeing how much muscle I was losing even though I could do long hikes. The last hour or so was informative and clear . Absolutely spot on. Always love to listen to Dctr Huberman andAndy in podcasts. Thank you. From over the pond.👍

[LawrenceAugust_]

Absolutely INSANE that this series is available for free. Incredible stuff, guys!

[DrewMckenzie-wylh]

I am immensely grateful for this 6-part master class in physical performance and human optimization. This is the most comprehensive and actionable information Ive encountered on the subject, and I don't want this series to end... So FREAKING GOOD!

[ud]

You are like the PhD advisor and mentor, I never got during my own PhD. I learned more neuroscience and life science from you, than in the graduate and PhD programs I pursued.
Thank you :)

[krishmore]

Hey, Andrew, If you are reading this, please keep reading. Please don't skip. Last time you gave heart when are you going to release STUDENTS specific podcast ?? I just want to tell you that till date you haven't covered a single podcast for STUDENTS(even if you are a professor, no pun intended 😃.)
I just want you to know that you should cover a whole podcast for students because you know we sometimes have a lot of issues regarding our studying. I have listened to many podcasts of you on other podcasts also (when you where a guest on other), but no one asked you a question about a student life. There are a few questions that I think every student will find helpful if they get an answer from you. I am sure there is a lot of literature out there regarding optimization of studying specifically.
Here are some questions that I think you should answer if possible through a podcast
1. How students can enable themselves to study long hours such as 9 to 10 hours or 11 to 12 if needed.
2. How to be focused during all those study hours and how to not get fatigued while studying.
3. Your thoughts on the famous Pomodoro technique and studying for long without a single break.
4. How workouts or meditation might affect student performance and which workouts to follow specifically for students ( you can even ask Andy Galpin 🥲, I love that guy ).
5. How to reduce stress which causes because of constant studying, and also during exams.
6. And please give some protocols and some tools on optimizing studying (recommended by you and by science of course), with Food and Supplements ( if needed ) for better performance as a student who wants to study whole day for some intense period like 3 to 4 months or as needed. ( not trying to be selfish, but yeah, it's ok I guess 😉)
So, Andrew If you have read this until now then I genuinely request you from the bottom of my heart to please record this podcast and to please reply to this comment and I am eagerly waiting for you to reply, also If you decide to do a podcast ( which I think you will ) please release that before 30 days or so from today because I have my most important exam in 3 to 4 months from now so if you release it in Feb, I will be very delighted. Thanks 😊 🫂 🙏

- A request from a student to a professor.
Hope you don't ignore this.

[jayjaychadoy]

This is like gold. First time I’ve heard Dr Galpin.
He so reminds me of my professional fitness trainer, son. RIP
The explanations here are humble, wise and knowledgeable.
We need to elevate our professional trainers who have really given their life to ‘good health’. Love you guys.

[octaviaholman]

I say this all the time, but I am honestly so grateful for this free education. I find these podcasts not only informative but generally interesting. Thank you both!

[AaronOysterPT]

As a personal trainer, this has been such an invaluable tool. I am learning so much, I absolutely love this series!

[Schlauchy]

This whole series has been so incredibly informative & helpful. I can't even express my gratitude. Since English is my native tongue, I listened to the most important parts several times and learned so much. Thank you Dr. Huberman & Dr. Galpin.

So for my protocol I constructed this routine suited for my personal goals. Thankful for every opinion I receive

Day#1: Power/Speed + Strength
Day #2: Muscle Endurance in Zirkelform + 45min
Day #3: Strength + Hypertrophy Mix
Day #4: Mobility + 10x 30sec Sprints
Day #5: Mobility + 45min or 12min All out
Day #6: Strength + Hypertrophy Mix + 3x 2min
Day #7 Mobility

[joshhoobler]

I think Dr. Andy Galpin is my favorite guest ever

Unrelated, would love to see an episode or series on skin health

[Gilikman]

This is my favorite podcast mini-series by far. Another great episode with the amazing Dr. Andy Galpin. Even though I said so in every episode so far, I am truly happy to comment once again and stress that this series is worth it's weight in gold for me. Thanks to the both of you!