Huberman Lab Ep 6: Dr. Andy Galpin
By Dr. Andy Galpin
In this episode 6 of a 6-part series on fitness, I explain 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. I also describe proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance.
We discuss what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. I also share 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.
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
01:16:47 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