Takeaways 1. Dr. Andy Galpin explains the history of exercise science and provides protocols to achieve optimal results in nine major adaptations to exercise. - Dr. Andy Galpin teaches us how to assess our level of fitness and create a program to achieve our fitness, exercise, and performance goals. - To assess fitness and achieve goals, one must understand the major components of physical fitness and the handful of components required to hit those goals. - Exercise can create physiological adaptations that can be bucketed into 9 areas. 1) Skill development 2) Speed 3) Power 4) Strength 5) Muscle hypertrophy 6) Muscular endurance are adaptations to exercise that can improve functional and/or appearance outcomes. 7) Anaerobic capacity. Maximum heart rate, VO2 max, and long duration endurance are the 3 physiological limitations of anaerobic 8) maximal aerobic capacity and 9) long duration training - This video provide specific protocols for achieving optimal results in each of the nine major adaptations to exercise. 2. Combining [strength training] and [endurance exercise] can improve (cardiovascular health) and (overall global health), and a (VO2 max of 18 milliliters per kilogram per minute is considered the line of independence). - Scientific evidence suggests that a combination of [strength training] and [endurance] is necessary to maximize health and overall functionality over time. - A VO2 max of 18 milliliters per kilogram per minute is considered the line of independence, and a score below that indicates a need for assistance. 3. Arnold Schwarzenegger's movies inspired a shift in the way people view resistance training, leading to the rise of strength training in sports and an emphasis on exercise quality over rep range, load, or time. -In the 1940s, a storm of interest in physical fitness and endurance exercise began, leading to the formation of the American College of Sports Medicine and the "runners boom" of the 1960s and 1970s. -In 1977, Peter Karpovich's studies showed that strength training was safe and had many benefits, leading to a shift in the fitness industry. -Arnold Schwarzenegger's movies, Pumping Iron and The Terminator, inspired a shift in the way people view resistance training, which provides a real-time aesthetic picture of results. -In the late 70s and early 80s, people realized they could change their physical appearance through strength training, leading to the formation of the National Strength and Conditioning Association and the rise of strength training in sports. -Exercise has shifted from bodybuilding to movement-based training, with an emphasis on shorter workouts and multiple adaptations, but has become problematic due to de-emphasizing movement quality and overemphasizing scores. -Exercise quality is more important than rep range, load, or time, and resistance training is becoming increasingly adopted by women, with female athletes and scientists leading the way. 4. Research is needed to answer questions about female athletes' performance, birth control, and normative data, and we can now generate protocols to get the exact adaptations we want by looking at different styles of training and assessing risk of injury. -We can now generate protocols to get the exact adaptations we want without getting unwanted ones by looking at different styles of training and combining optimal protocols. -Do a representative movement for each joint, record it, and look for four key things at each joint. -Look for symmetry, stability, awareness, and range of motion in movements to assess risk of injury. 5. Measure your power and strength with a broad jump, hand grip dynamometer, leg extension test, and weight hold for 45 seconds to test your position, core strength, and low back stability. -Measure your power by doing a broad jump and measuring the distance between your starting point and the back of your heel, or measure your vertical jump by marking your standing reach and the height you jump. -To measure strength, use a hand grip dynamometer or do a broad jump test to measure power. --Grip strength should be at least 40kg for males and 35kg for females, and a dead hang should be able to be held for at least 30 seconds. -You can use a leg extension test to measure strength, and you don't need to do a true one rep max, as long as you stay under 5 reps you can use an online calculator to estimate your max. -Hold a weight in front of your chest for 45 seconds to test your position, core strength, and low back stability. -I make changes based on what I learn, even if they are sub-optimal. 6. Calculate your FFMI score, do push-ups and strength tests, measure heart rate recovery and VO2 max, and wear a heart rate monitor to accurately assess your muscular health. -To assess muscular health, use an online calculator to calculate your FFMI score, which should be at least 20 for men and 18 for women, assuming you are reasonably lean. -For push-ups, males should aim for 25 reps with no pauses, while females should aim for 15 reps with no pauses; if unable to do so, strength training should be encouraged. - To assess muscular endurance, use a strength test at 75% of your one repetition maximum and aim for 8-12 reps; for anaerobic capacity, do a 30 second maximal test. -To measure anaerobic capacity, measure your heart rate recovery after reaching maximum fatigue. -To estimate your VO2 max, you can do a 12-minute Cooper's test. -To accurately measure your heart rate, wear a heart rate monitor and plug in the numbers to standard calculations. 7. Train to optimize health and performance, and measure your VO2 max, body composition, movement, skill, power, strength, and muscular endurance to identify and solve areas of weakness. -Test your body composition, movement, skill, power, strength, and muscular endurance over the course of 3 days, taking care to do non-fatiguing tests first and fatiguing tests last, and do a heart rate recovery test after any modality. -Train to move performance anchors away from severe constraints and pursue optimization in areas of passion to ensure optimal health and performance. -For men, a minimum VO2 max should be 35 milliliters per kilogram per minute, and for women, it should be 30, with higher numbers being desirable. -Dr. Andrew provides clear, concise, evidence-based, and actionable information to help people identify and solve areas of weakness in their training. Spread your love. Thanks Dr. Huberman! your content on RUclips is incredibly valuable and has greatly enhanced my understanding and knowledge in various areas. His information is truly priceless and has made a positive impact on various aspects of my life. And I just want to say thank you for the informative and educational content you provide on exercise science and fitness. Dr. Andy Galpin's explanations of the history of exercise science and protocols for achieving optimal results in the nine major adaptations to exercise is truly invaluable. The information on combining strength training and endurance exercise to improve cardiovascular health and overall global health was also eye-opening.
Oh my god, thank you so much! Every minute with Dr.Galpin is pure gold! Two best men it theirs domains🖤 And new 4K resolution looking gorgeous, thank you for this quality of production🎬
@Andy Galpin Dear Dr.Galpin, I'm so happy right now, you can't imagine! Thank you so much for noticing and for all the information you are delivering for us! I literally watched all material on the internet with or by you😅 And the way every human being can leverage it is life-changing, no exaggeration. So you were by my side for 4 years by now at least, helping me all around with my health, teaching me how to design protocols and about physiology in general. I follow every athlete that you are openly working with and gathering information even from their dynamic and comments, besides joy from athletic feats they are reaching with your help. I even helped my friend once to place a bet on Lauren Murphy and to bet that fight will go to judges when she fought Miesha Tate - no one was expecting Lauren’s endurance to be so great, except me😂 Because I knew who she is working with🙌🏼 Sadly, there aren't any S&C education in my country, but I'm still trying to approach things imagining that I'm your student at Fullerton, self educate a lot --- ( -- thank you so much one more time, you are truly an inspiration, all my family, friends and loved ones have heard an earful about you, because I tried to implement these pieces of knowledge I picked from you to make their life better 😁--) --- how do I need to calibrate my BS detector, what should I consider in different scenarios, what kind of questions should I ask and so on. And I'm keep doing that, my mentality is always Day One, Week One, always learning By the way, I even was the first person ever to speak with your team about R.A.P.I.D. Executive Mentorship when it was just getting started and this fact alone made me so happy, even that I had no chance in saying hi and all these words above to you personally, but talking with Valerie Viramontes was great and Anders Varner is a great guy too😁 Sadly, in the third world countries even people who consider middle- or little-above-middle class don't make this kind of money even a year, but I’m not saying that program is expensive, not at all, not by any means. It's fairly or even under priced in my opinion, given the comprehensiveness. And most importantly, if I could participate, it would mean that I can work with Dr.Andy Galpin himself, whom I always looked up to. For me it was a dream opportunity to work with you, even without being a world champion level athlete, but just some enthusiastic and curious regular guy from a small town in a third world country. So from 11 October 2021 (meeting with Valerie date) I started to learn programming and switching to Software Engineer to be able to move out of my country salary cap and make enough, so when the next opportunity comes, I can participate🖤✨ You are changing lives! See you on a field, fam🫡 Hope to meet you one day. You mean so much to me
Apologies if I missed it, but it was unclear to me - should the leg extension be single leg or both legs together? I think both together, but not sure.
You need to interview the "Human Biologist" Robert Schleip about anything you need to know about Fascia. For bodywork which relies heavily on our understanding of how Fascia works and can be worked, Include Carla Stecco, Antonio Stecco, for bodywork research and science, and clinical application, my mentor Whitney Lowe (Thinking Practitioner Podcast)...Please. I am also connected with researchers in trauma therapy, Performing Arts Medicine, and a group of MIT grads developing machines that provide diagnostic and treatment solutions to aid musculoskeletal health and performance, via the PACT Sensor.
I can answer the question about females. I have been working out with weights since the mid 80’s. Few were in the gym then and most were unsure of what to do. 1:05:28 Now at my Y there are tons pf young women working out with other women doing high end lifting. It’s impressive.
About one and half years ago, I was an inactive final-year college student that weighed more than 210lb and slept very badly. Now I watch this as someone that works out 6 days a week and weighs 165lb. Thank you very much and keep up your good work professor.
I am very grateful to be alive in this day and age where I can access high quality information like this for free from a small village in a 3rd world country. Thank you so much Dr Huberman!
Yeah it's mind blowing, ancients would have killled for the information we posses for free... they would have had to dive in infinite scrolls/papers in libraries, and probably only get half right info, while we have it all in our pockets and whole world can access, not just kept away in library... on top of that, ChatGPT and Google search for quick questions... it's crazy.
Here are notes to help everyone: FITNESS TESTS 1. Movement / Skill Test Go joint by joint 3 to 10 reps per exercise Upper body press (Push up) Upper body pull (Pull up) Lower body press (Squat) Lower body pull (Deadlift) Look for: - [ ] Symmetry - [ ] Stability - [ ] Awareness - [ ] All ranges of motion 2. Speed test / Power test Broad jump You should be able to jump your body height Measure the distance from the tip of your toe to the back of your heel (furthest point back) Or Classic vertical jump Hands together, colour tip of finger Measure between the standing reach to your hight Look for 24 inches or high, if 50 closer to 20 inches (-15% for females) 3. Strength Test Grip Strength (buy a hand grip dynamometer) Value of kg, minimum value of 40 kg, idealy up past 60. (Female minimum 35kg optimal above 55kg) No more than 10% variation between right and left hand. Or Dead hang on small bar (pull up bar) Hang for a minimum of 30 sec. 40-50 sec is good, optimal above 60 sec. (Female stronger normally) Strength elsewhere in the body. (DO WARM UP PROTOCOL) Leg extension test 1 rep max Can you do a leg extension with your body weight? Every decade past age 40 it can come down about 10%. Can use repetition conversion under 5 reps and go online to figure 1 rep max. (One rep max estimator) Or Front squat hold Hold about half of your body weight and go down in the squat position and hold for about 45 sec. Then return optional. As intro 1/3 of bodyweight for 30 sec. Hypertrophy Test Body composition test FFMI Man 20 or higher, woman 18. Past 24-25 for a man that ’s a lot of muscle Muscular endurance Pushups male should be doing 25 full pushups (Chest to ground or almost to full up joint range) 10 minimum or else red flag. Female see above 15, 5 to 15 needs improvement, sub 5 have problems. 4. Anaerobic capacity test, Heart Rate Sprinting, AirBike go as hard as possibly can Can you got close to your predicted maximum hart rate (220-age) but not so accurate. Hart rate recovery is a better metric (get up to max hart rate, should be half a beat of recovery per sec. Within 60 sec you should have a recovery of 30 beats per minutes. In the second minute again recovery of 30 beats per min. Maximal Hart Rate (VO2max) 12 min Cooper test, run as hard as you can and determine what distance you covered (online data) it’s anywhere between a mile and 2 + miles Gentler 1 mile walk test record time and hart rate Men 35 ml/kg, wanna see men above 50 ml/kg, 55ml/kg is optimal (60 is wow) Woman wanna see above 50ml/kg optimal 5. Long Duration Steady State Exercise Test (Endurance) You should maintain consistant output for 20 min, with nasal breathing only moving at a non moving pace, zone 2-3-4… Frequency and Timing of tests Pick the worse and do it more frequently Test more often the ones that are week Recommended to do this full battery once a year, beginning of the year, testing week Get blood work, hart scan, and exercise test. (It takes about 3 days) Order: The non fatiguing test do whenever (do first) Get 48hrs rest then body comp. Movement test the same thing. Any skill or max strength at the beginning of the day Any fatiguing goes at the end Exemple: Skill diagnostic Power test broad jump Leg strength test, upper body strength test Leg muscular endurance test Separate day: Anaerobic test On it’s own test: Vo2max Hart Rate Recovery
How to get started for someone who is weak in all of the 7-8 tests mentioned above and not in a few particular tests? And I’m sure maximum people would fall into this category
Who else can't leg extension even 0.8 their body weight? For me, that would be about 190lb to do 0.8. I think the machine at my gym goes up by 10s for 6 plates then 15s for 10? I think I'd have to max out the machine to do bodyweight. Your full body weight seems insane. I wonder if he meant leg press.... and got nervous during the interview.
Yeah, I was thinking the same a list or even better some kind table with the different assessments, brief explanation how to perform, and then the quality or meaning of different possible results. That would be awesome.
@@drandygalpin hey Andy. Presently I can only do working sets of 7 body weight pull ups. Do I need to improve my strength or endurance to improve my performance?
I've been in the academic and clinical world for a couple decades (in other fields - psychiatry, genetics, epidemiology) and can honestly say this is one of, if not THE, best series of talks/lectures I have ever watched on any topic. I'll probably watch them all the way through at least twice to be sure I'm absorbing everything. Thank you for this clear, data-packed and useful/actionable series!
Agree. BS in bio. MS in OST. Lots of experience in academic lectures, conducted bio lab and therapy research, various professional work in healthcare spaces, and this series is true gold. Will definitely be watching twice, taking notes, and integrating into my life and my patients lives. Incredible resource!
I cannot express to you both how absolutely foundational your first episode together on fitness has been for my lifestyle change. I've gone from soft and somewhat pudgy to having developed significant lean muscle mass in the 6 months that I've been training. My only wish is that I could somehow provide as much value as you both have, the information I've garnered from both of you is worth well over a million dollars in my book
Young men (below 25yo) reading this, listen up. Fitness is NOT just how you look. DON'T be a 'gym lad' who looks the part but can't run a mile without heaving/stopping for breath. Trust me, I've done it. Simple fix? Cardio AND breathing exercises. It DOESN'T have to be much. A 10-15 minute run 3 times per week is PLENTY, and a few round of Wim Hof/Pranayama daily... happy new year!
Wondering if you have any videos on performing the comprehensive assessment? I’d love to see you walk someone through all the testing. ♥️ the podcast! This one was my absolute favourite 😊👍
Speaking as a female I started weight lifting 20 years ago because I realized it was the only way I could loose weight. The heavier I lifted the more fat I lost. It was hard to fight the stereotypes back at that time.
@@radhakrishnanmanickavasaga124 How did you figure that out? Anyways, she's right, this is life changing, he is Changing Life, Sharing positive energy.
Great podcast, as usual. I’m a petite 70 year old woman with a knee replacement and few other issues. I would love to hear how females past 60 or 70 could be tested and how they can improve in each area. I’ve done more steady state endurance over the years than strength work.
Yes, this was a fabulous podcast and a reality check. Thank you, gentlemen, for your excellent work! Katy, thank you for bringing this up. I second the request to offer ways of testing for our general group. I'm a 57 yo woman with good strength and population-average aerobic capacity. I've been actively involved in martial arts since the age of 16. Between overuse and genetics, I am dealing with extreme arthritis in my left hip and right ankle. I'd love to hear about: 1. alternative ways of training twitch fibers, 2. testing that doesn't endanger compromised/artificial joints, and 3. zero-impact aerobic training protocols. I can swim (and have access,) I can bike (and have one in the stand,) and I have a cheap rower. Nothing, however, gives me as good a workout as actually biking the hills outside, or what running used to do for me. I can walk one mile in 28 minutes due to my ankle. Since I'm now in pre-surgery training, I'd love to bank some extra VO2max along with the power lifting I am already doing for strength. I'm told I'm not too young to get new joints, which surprised me. I cannot be the only aging, decrepit athlete out there who is struggling to maintain their mobility. Thank you!
@@katepavelle9465 Try a concept 2 rowing machine or similar. Low impact and can be used for both cardiovascular fitness and strength (of a sort) training. I started about 4 months ago and think it’s amazing. There are also rowing calculators for vo2 max. Check out some RUclips tutorials and give it a try
I'm 71 140lbs and have been able to rehab my knees with Ben Patrick's ATG program. It will take months but it is completely doable. I have also begun strength training almost daily and am building muscle and strength. Dr. Galpin's lectures on Huberman's podcast have guided my strength training efforts. It can be done. Good luck.
OMG a full 2 hour additional episode? Professor Huberman you are outdoing yourself in your contribution to the betterment of humanity. Truly thank you🙏🏻
I’m a 58 year-old lifelong athlete and former national team road cyclist. In my late 20s I transitioned into much broader, less intense physical activity. Fascinated to hear Galpin break fitness down into nine facets. Makes sense! Love his simple, succinct approach. Can’t wait to try the tests! Bring on the next episode!
Appreciate the wonderful discussion Dr. Galpin and Dr. Huberman! I learn so much from you both! I love how Andy describes an individualized, goal based approach.
Quick question, I've heard DEXA scans are incredibly inconsistent and don't hold much merit. Do you agree with this and if so, what would be a better measure of fat-free mass index, or just BF% and muscle mass% in general.
These two men have inspired me more than any other people in my life to pursue my dreams and do what I want to do as a career. As a 22 year old M who graduated from undergrad not even a month ago in exercise science, Dr G and Dr H have cemented in my soul that bringing health to people through exercise implementation along other clinical interventions is why I am on this planet. I just want to thank the both of you. Truly
1:22:03 leg extend my body weight?? I workout fairly often and do full contact martial arts and I've never been able to lift heavier than 75% my own bodyweight. Am I alone in this? Can you guys leg extend your bodyweight? (I'm 189cm 100kg)
Tbh you're pretty damn heavy even for your height EDIT: For example I'm pretty big for my height at 178cm and I weigh 81kg, lifting 6 days a week pretty much
Yeah. I don't think I've ever done more than half my bodyweight of 60kg (132lb) with both legs! I can't hamstring curl 1/3 (even if I don't cramp up which is a major threat for me). Did they really mean leg extension bodyweight with one leg? Damn.
A few thoughts on this podcast as a healthy 48-year-old woman. 1. I suspect that CrossFit is the single biggest contributor to getting women into weightlifting. While I think that CrossFit is Not super effective and potentially dangerous It also was an excellent gateway for many people to get into powerlifting and Olympic lifting, particularly women. I'm one of them. I hated exercise and gyms because women were relegated to treadmills and aerobics. Then, back in 2007, I stumbled upon CrossFit and discovered the absolute adrenaline rush and feelings of empowerment that come from weightlifting. I ended up discarding CrossFit but have never lost my love for power and oly tlifting and employ supersets to maximize health. 2. I'm glad that you bring up the lack of research funding for women's fitness. Being 48 and starting to experience hormonal changes due to premenopause, I have been horrified to discover the amount of misinformation in the medical community based on the outdated terribley designed women's health study 20 years ago, and the lack of funding and quality research into these hormonal changes and all that that entails for women in general. We're half of the population for god's sake and we have money to spend both in healthcare and in health. How are we not getting any attention for this? Side note would love to see a podcast on the available science, slim as it may be, for Peri and post menopause that includes info on hormone replacement therapy.
I'm watching through this a second time because I was so fascinated by it the first time around that I forgot to take notes!! Thanks so much to both of you for sharing this knowledge with the masses! I'm looking forward to (and dreading somewhat) to performing these tests on myself. Here's to better health!
Dr. Huberman can you please do an episode of the effects of kava kava, I know there isn't a whole lot of research out there on it but I'm really interested to hear your perspective on it.
OMG you guys are the best pair of smart people to listen to. Thank you Andrew and Andy for this amazing episode. Two big thumbs up from a middle aged woman here. I have to tell you and hope you will read this, that it is so amazing to hear this kind of conversation/information focused on non athletes, everyday folks. I have been very interested in fitness and strength training for over a decade now and it's been so very frustrating to see most of the science based info focused on elite athletes. The elites make up such a small percentage of population. What about the rest of us? Seems to me info on health and fitness for the rest of us is so white bread. Bland and not very useful. Everything overgeneralized. So thank you for putting out specific metrics and methods that even I can utilize. Can't wait for the next episode. I am especially looking forwards to hearing about protocols for increasing strength for general health and longevity.❣💪
Did anyone else notice Dr. Galpin grew a beard since the last time he was on the podcast....is he trying to copy some other PhD with the first name Andrew?
EXTREMELY useful and timely in my life. I was calculating strength assessments online just as this popped up. I have been training in an organized way for over 30 years and train in all 9 of these dimensions both for conditioning and certain sports. LOOKING for lifetime assessment tools for all dimensions for months -- this provides some. THANK YOU!!!!
9 exercise adaptations: Skill Speed Power Strength Hypertrophy Muscle endurance: 5-50 reps on local (group of) muscle(s). Anaerobic capacity (maximum heart rate): maximum amount of work all out work in 30-120sec Maximum aerobic capacity (maximum heart rate + VO2 max): all out for 8-15min. Long endurance: 20-60min or above. Healthy resting heart rate (regardless of age) is sub 60/min. Fast-twitch muscle fibers tend to be lost overtime because they are only activated by high force activities. Movement/skill test (to stay injury-free): Go joint by joint: Shoulder, elbow, hip, knee and ankle. Upper-body press: push up. Lower-body press: squat. Upper-body pull: pull up or a bent-row. Lower-body pull: deadlift. Record a frontal view and a side view. 3-10rep per angle with no weight. Slow and controlled. Look for these 4 things at every joint. Symmetry (front to back, left to right, left and right limbs): is one turning around or going further ahead or twitching around and not the other?, stable. Stability: no shaking, able to pause, are, is your hip sliding or your elbow flaring? Awareness: perhaps the mistake comes from a lack of awareness (so easily corrected). Full range of motion with good technique. Absolutely terrible: can’t do it at all bc risk of injury. Minor flaw: can do but cautious of load and volume. Good
I’m a 68 y/o. My first fitness training as an adult and mother of a newborn at the time was by Arnold Schwarzenegger. I purchased his book on female fitness. I still use portions I learned from the book to stay fit. I wish I had kept the book. It would be interesting to compare with more recent information.
Hi, Andy Galpin mentioned at some point when talking about his female assistant that the assisted pull up machine is not great to improve strength to do a pull. Can you please go through the best protocol to train to be able to do a pull up ( and more) starting from not being able to do any. Many thanks Elena And thank you very much for all the content you put out. It's always a pleasure to listen to and learn.
I really like these 9. adaptations but I think there's a 10th one missing. Balance. While it's strongly linked to the movement skill, power and strength adaptations, the neuro-motor-control active in balancing goes a bit beyond each of these individually, sort of sits in between. Poor balance also impacts health not just while doing exercises but also in day-to-day life and impacts us negatively while aging. Not to mention sports performance, since most sports contain some sort of balancing element while doing dynamic movements. Tests for this might be Balance on one leg with eyes closed (aim for 60 seconds) (Tests unloaded/static balance) Step up on a chair/box with one leg (Loaded/dynamic balance), assess similar to movement skill (i.e. record and check joints during movement) - also record the height of step up Drop from a step/chair onto one leg (dynamic landing balance), asses similar to movement skill (i.e. record and check joints during movement) also record height of the drop While it's not necessarily an entirely new adaptation, it's sort of a "1a", subset of the movement skill adaptation that I think is worth recording invidiually. Any thoughts on this?
A fantastic conversation with multiple takeaways. I find your humility and ability to shift gears from expert in solo episodes to eager student here very impressive, Professor Huberman. Love your work!!!
This is an incredible series, so many thanks for that. One thing though irked me a lot and that's Andy's view of women in sports and strength/weights training, describing it as just some social acceptance issue that is improving with the years. It's not just women's social norms that were at question, it's first and foremost the attitude of science and scientists towards them: I'm in my 50s now. Growing up we were always taught not to lift anything too heavy or we would damage our pelvic floor and our uterus. Going into the gym in my 20s - we were always guided with caution to use very minimal weights so as to not injure ourselves. It was taken for granted that weight lifting would not be healthy for a woman. Decades later - all of a sudden women are encouraged to lift and train with weights and still you are never sure whether that's actually sound advice and what it's based on, especially as you become aware of all the damage we do to our pelvic floor and abs when doing the wrong things at training. And then you hear Andy - to THIS DAY there is not enough women-specific research. That defies belief! How are women supposed to go to the gym and trust the advice they are getting is suitable to them if the science behind it does not even exist? Throughout this talk I get the impression that the depth of study of all the topics he is talking about in women is just that of taking a fixed % off any number that he says about men and applying that to women, and AFTER ALL THAT he thinks that the only thing stopping women from training like men is their social acceptance? Women pay at least as much attention to both their looks and their health as men and of course we all want to be fit. But we also want to be injury-free as part of our long term health strategy and having watched this eposide - I think we are quite right in being sceptical about the "science-based" training advice we are given.
lol a full bloodwork once a year, like physicians care enough to "waste" taxpayers money on doing anything preventative whatsoever. They'd rather just treat symptoms and spend even more taxpayers money later on. Whenever I want to get anything done I have to fight so hard for it and basically make up symptoms so that they test something, I'm not exaggerating here. I've literally lied quite a few times about symptoms just so I would get a test because otherwise it just won't happen.
Wow! Your hardwork is immense! Like! Clearly, you are a living evidence from following the science Based Protocols you so often talk about and recommend. Kudos! And May your light shine!
With all respect, I don’t agree on weight training might only hurt your joints. I got back pain then I started deadlifts(small weight then heavy). The pain got away.
Thank you Mr. Huberman for teaching me so much about my own mind and helping me improve my wellbeing. I’m always been confused about what I want to be when I reach adulthood. But after listening to Andrew Huberman over the last few months, I’ve grown more inclined to becoming a neuroscientist.
Great continued work here Dr Huberman! I am a movement coach who started out as a personal trainer in the 90's before moving into specializing in human movement taught exclusively outdoors. Have had a varied clientele over the years within all ranges of demographics, fitness goals and occupations. Have also worked in the trades over the years to stay truly physically fit. Currently i work almost entirely with educators. The proverbial elephant in the room is that most everyone these days is technically sedentary and spends most of their waking indoors, largely disconnected from their bodies. When i work with tradesman there is a different story. They are active all day in a myriad of ways and tuned in on senses on another level. Working outdoors optimizing thermoregulation systems. Having to adapt to so many scenarios including balance, heights, working in cramped tight spaces, uses many different tools, lifting, crawling, carrying. Requiring strength, endurance(muscular, cardiovascular), amazing proprioception, grip strength, grappling with danger(climbing ladders in the rain, lifting massive loads in uneven terrain) etc etc. Now looking at the average knowledge worker there is a converse reality that requires mainly cognition. Studies have also shown that distraction due to modern living cut down on focus massively. Indoors under artificial lighting, heating/cooling, smooth and predictable surfaces and spending long periods without movement resulting in a myriad of side effects. Then they go a a gym which these days is more of the same. Smooth surfaces, indoors, linear/sagittal plane movement based and sensory overload of bright lighting, regulated temps etc etc. Another elephant in the room is stress and its effect on Dis Ease. So we have to "reprogram" this population and make them more human. Get them outside moving dynamically in all planes of movement. Working on all elements of fitness and beyond the norm into vestibular training, hand eye coordination, perceived risk training, breath training, etc. Which is much slower and often we have to just be happy treading water and not getting worse. So many of the current podcast community, researchers etc etc spend a large majority of their time inactive in bodies but overly active on computers or in sedentary positions. One solution we worked on was what we coined 24 minutes to freedom. 3 minutes of focused movement on the hour minimum resulting in 24 minutes in an 8 hour day. And starting and ending the day with movement and connecting with mind and body. So the idea is to Exorcise Exercise and move into Movement and make it part of your daily life. Be more human! Looking forward to more of these episodes and so grateful for Dr. Huberman's and Galpin's work!
I love that you talk for markers for both males and females! I am going to test myself through a protocol that I am going to post here, wonder if any other women would like to share their test results as well? :)
Besides Arnolds training, diet and discipline, PED's were a big part of his physique in movies and compitition. Saying kids can look up to superheroes, that they can accive a physique like this and be more healthy is not really true. These bodycompisitions are not attaibable natural, so a physique like this with the use of PED's does not give much health benefits for the long term
@@drandygalpin I'm definitely using what I learn today. I just feel like I could've been so much better had I known a lot of this in my younger years! I'm older, wiser, I also train smarter. Not necessarily as hard as I did in my younger days, but much more efficient
When Andy was talking about female push ups, he mentioned he gave his student an exercise to build strength (which she didn’t do). But he didn’t finish what the exercise was!!! I need to know as I cannot complete a single push up and would love to build that strength rather than struggling doing crappy non-push up push ups. Thanks! This was amazing info.
Put your knees on the floor, instead of your feet. Will be easier to do a push ups from that position. And/or do static holds at the top position of a push up. And/or start at the top position of the push up and lower yourself to the bottom position as slow as you can. You should be able to progress to a push up using these methods
Amazing stuff! However, it is a bit of a surprise not seeing flexibility / mobility in the list of physiological adaptations. I understand that the ability to stretch is largely caused by adaptations in the nervous system, but it feels like that shouldn't exclude it (especially since skill has been included)
Dr. Brian Blackburn at Cal Poly Humbolt has some really interesting insight into how United State Forest Service Wildland Firefighters performed on almost this exact testing protocol. I highly recommend reaching out, that is a rarely studied group of individuals with some surprising capabilities.
I just did a vO2 test today and got a 56! I’m 45- i am thrilled! I can do 5 full ROM pushups but I hate them. Every last one. I’m excited to hear more about Dr.Galpin’s thoughts on fitness. Thanks for doing this series!
This is probably going to be listed out somewhere, but the 9 tests, are they documented anywhere and broken down as described? No problem at all going back through and writing them down, but this would be easier.
The observation re CrossFit is interesting, because the modality and emphasis during the coaches' certification is on the quality of the movement. It's always good technique first. So this comes down to the coach and the culture the coach is creating in the class.
I thought Andrew is slipping, but this saves his podcast a lot, was fedup of non experts on this podcast, but with Andy Galpin on podcast, on a wednesday,that's cool. Last time many things left unsaid with Andy.More power to you Huberman Lab
Wim Hoff has an identical twin and guess what? His brother also has an above average amount of brown fat and resistance to cold, and no he isn't taking ice baths regularly.
With VO2 Max it reduces by age so 50 is really good for anyone past middle age or even in middle age. According to everything I've ever read on the subject anyway
Wow!!! Did I learn a ton today! I'm soon to be 55 and started to get into health and fitness about 5 years ago. I keep running across podcasts where I think to myself, "holy cow! I wish I had known this earlier!" This podcast really hit home and what really jumped out at me was my VO2 Max. I know mine is awful. Back when I was running a lot in 2019 I once ran a 9-minute mile and even that was a challenge. But from what I just learned, ideally my VO2 Max would be above 50, so if I did my math right that would equate to being able to run a 7-minute mile and I'm way away from that. So I have lots to do. Same with being able to goblet squat half my bodyweight...no way I could do that. Thanks so much for such a great podcast and can't wait to listen to the follow-on ones you two have planned!
Here’s the major categories as defined in the NSCA (plus hypertrophy): Skill Mobility Agility Change of direction Speed Power Strength Hypertrophy Muscular Endurance Anaerobic Capacity Anaerobic Power Aerobic Capacity
Please please do one about parenting… what’s effective and healthy parenting to make sure our children are good, kind and considerate human beings. It’s tough being a parent now a days with most of us having little support, little time, little income and at times patience. Children are our future so please help many of us with your logic to become better parents.
Takeaways
1. Dr. Andy Galpin explains the history of exercise science and provides protocols to achieve optimal results in nine major adaptations to exercise.
- Dr. Andy Galpin teaches us how to assess our level of fitness and create a program to achieve our fitness, exercise, and performance goals.
- To assess fitness and achieve goals, one must understand the major components of physical fitness and the handful of components required to hit those goals.
- Exercise can create physiological adaptations that can be bucketed into 9 areas.
1) Skill development
2) Speed
3) Power
4) Strength
5) Muscle hypertrophy
6) Muscular endurance are adaptations to exercise that can improve functional and/or appearance outcomes.
7) Anaerobic capacity. Maximum heart rate, VO2 max, and long duration endurance are the 3 physiological limitations of anaerobic
8) maximal aerobic capacity and
9) long duration training
- This video provide specific protocols for achieving optimal results in each of the nine major adaptations to exercise.
2. Combining [strength training] and [endurance exercise] can improve (cardiovascular health) and (overall global health), and a (VO2 max of 18 milliliters per kilogram per minute is considered the line of independence).
- Scientific evidence suggests that a combination of [strength training] and [endurance] is necessary to maximize health and overall functionality over time.
- A VO2 max of 18 milliliters per kilogram per minute is considered the line of independence, and a score below that indicates a need for assistance.
3. Arnold Schwarzenegger's movies inspired a shift in the way people view resistance training, leading to the rise of strength training in sports and an emphasis on exercise quality over rep range, load, or time.
-In the 1940s, a storm of interest in physical fitness and endurance exercise began, leading to the formation of the American College of Sports Medicine and the "runners boom" of the 1960s and 1970s.
-In 1977, Peter Karpovich's studies showed that strength training was safe and had many benefits, leading to a shift in the fitness industry.
-Arnold Schwarzenegger's movies, Pumping Iron and The Terminator, inspired a shift in the way people view resistance training, which provides a real-time aesthetic picture of results.
-In the late 70s and early 80s, people realized they could change their physical appearance through strength training, leading to the formation of the National Strength and Conditioning Association and the rise of strength training in sports.
-Exercise has shifted from bodybuilding to movement-based training, with an emphasis on shorter workouts and multiple adaptations, but has become problematic due to de-emphasizing movement quality and overemphasizing scores.
-Exercise quality is more important than rep range, load, or time, and resistance training is becoming increasingly adopted by women, with female athletes and scientists leading the way.
4. Research is needed to answer questions about female athletes' performance, birth control, and normative data, and we can now generate protocols to get the exact adaptations we want by looking at different styles of training and assessing risk of injury.
-We can now generate protocols to get the exact adaptations we want without getting unwanted ones by looking at different styles of training and combining optimal protocols.
-Do a representative movement for each joint, record it, and look for four key things at each joint.
-Look for symmetry, stability, awareness, and range of motion in movements to assess risk of injury.
5. Measure your power and strength with a broad jump, hand grip dynamometer, leg extension test, and weight hold for 45 seconds to test your position, core strength, and low back stability.
-Measure your power by doing a broad jump and measuring the distance between your starting point and the back of your heel, or measure your vertical jump by marking your standing reach and the height you jump.
-To measure strength, use a hand grip dynamometer or do a broad jump test to measure power.
--Grip strength should be at least 40kg for males and 35kg for females, and a dead hang should be able to be held for at least 30 seconds.
-You can use a leg extension test to measure strength, and you don't need to do a true one rep max, as long as you stay under 5 reps you can use an online calculator to estimate your max.
-Hold a weight in front of your chest for 45 seconds to test your position, core strength, and low back stability.
-I make changes based on what I learn, even if they are sub-optimal.
6. Calculate your FFMI score, do push-ups and strength tests, measure heart rate recovery and VO2 max, and wear a heart rate monitor to accurately assess your muscular health.
-To assess muscular health, use an online calculator to calculate your FFMI score, which should be at least 20 for men and 18 for women, assuming you are reasonably lean.
-For push-ups, males should aim for 25 reps with no pauses, while females should aim for 15 reps with no pauses; if unable to do so, strength training should be encouraged.
- To assess muscular endurance, use a strength test at 75% of your one repetition maximum and aim for 8-12 reps; for anaerobic capacity, do a 30 second maximal test.
-To measure anaerobic capacity, measure your heart rate recovery after reaching maximum fatigue.
-To estimate your VO2 max, you can do a 12-minute Cooper's test.
-To accurately measure your heart rate, wear a heart rate monitor and plug in the numbers to standard calculations.
7. Train to optimize health and performance, and measure your VO2 max, body composition, movement, skill, power, strength, and muscular endurance to identify and solve areas of weakness.
-Test your body composition, movement, skill, power, strength, and muscular endurance over the course of 3 days, taking care to do non-fatiguing tests first and fatiguing tests last, and do a heart rate recovery test after any modality.
-Train to move performance anchors away from severe constraints and pursue optimization in areas of passion to ensure optimal health and performance.
-For men, a minimum VO2 max should be 35 milliliters per kilogram per minute, and for women, it should be 30, with higher numbers being desirable.
-Dr. Andrew provides clear, concise, evidence-based, and actionable information to help people identify and solve areas of weakness in their training.
Spread your love.
Thanks Dr. Huberman! your content on RUclips is incredibly valuable and has greatly enhanced my understanding and knowledge in various areas. His information is truly priceless and has made a positive impact on various aspects of my life.
And I just want to say thank you for the informative and educational content you provide on exercise science and fitness. Dr. Andy Galpin's explanations of the history of exercise science and protocols for achieving optimal results in the nine major adaptations to exercise is truly invaluable. The information on combining strength training and endurance exercise to improve cardiovascular health and overall global health was also eye-opening.
Thank you, the best thing anyone can do is teach
God bless you 🙏🏽✝️
GOAT 🐐🐐🐐
Super-comprehensive comment, thanks!
Love you bro, thanks so much!
Oh my god, thank you so much! Every minute with Dr.Galpin is pure gold! Two best men it theirs domains🖤
And new 4K resolution looking gorgeous, thank you for this quality of production🎬
Thank you and glad you found value!
@Andy Galpin Dear Dr.Galpin, I'm so happy right now, you can't imagine! Thank you so much for noticing and for all the information you are delivering for us!
I literally watched all material on the internet with or by you😅
And the way every human being can leverage it is life-changing, no exaggeration.
So you were by my side for 4 years by now at least, helping me all around with my health, teaching me how to design protocols and about physiology in general.
I follow every athlete that you are openly working with and gathering information even from their dynamic and comments, besides joy from athletic feats they are reaching with your help.
I even helped my friend once to place a bet on Lauren Murphy and to bet that fight will go to judges when she fought Miesha Tate - no one was expecting Lauren’s endurance to be so great, except me😂 Because I knew who she is working with🙌🏼
Sadly, there aren't any S&C education in my country, but I'm still trying to approach things imagining that I'm your student at Fullerton, self educate a lot --- ( -- thank you so much one more time, you are truly an inspiration, all my family, friends and loved ones have heard an earful about you, because I tried to implement these pieces of knowledge I picked from you to make their life better 😁--) ---
how do I need to calibrate my BS detector, what should I consider in different scenarios, what kind of questions should I ask and so on. And I'm keep doing that, my mentality is always Day One, Week One, always learning
By the way, I even was the first person ever to speak with your team about R.A.P.I.D. Executive Mentorship when it was just getting started and this fact alone made me so happy, even that I had no chance in saying hi and all these words above to you personally, but talking with Valerie Viramontes was great and Anders Varner is a great guy too😁
Sadly, in the third world countries even people who consider middle- or little-above-middle class don't make this kind of money even a year, but I’m not saying that program is expensive, not at all, not by any means.
It's fairly or even under priced in my opinion, given the comprehensiveness.
And most importantly, if I could participate, it would mean that I can work with Dr.Andy Galpin himself, whom I always looked up to. For me it was a dream opportunity to work with you, even without being a world champion level athlete, but just some enthusiastic and curious regular guy from a small town in a third world country.
So from 11 October 2021 (meeting with Valerie date) I started to learn programming and switching to Software Engineer to be able to move out of my country salary cap and make enough, so when the next opportunity comes, I can participate🖤✨
You are changing lives! See you on a field, fam🫡
Hope to meet you one day. You mean so much to me
Really really appreciate your sharing! This is tremendous amount of knowledge shared freely to the public.
The only channel I like the video before I even watch it.
Apologies if I missed it, but it was unclear to me - should the leg extension be single leg or both legs together? I think both together, but not sure.
I LOVE when he has guests who speak more than him.
Would really love to get a newsletter on this topic!
This is blowing my mind.
You need to interview the "Human Biologist" Robert Schleip about anything you need to know about Fascia. For bodywork which relies heavily on our understanding of how Fascia works and can be worked, Include Carla Stecco, Antonio Stecco, for bodywork research and science, and clinical application, my mentor Whitney Lowe (Thinking Practitioner Podcast)...Please. I am also connected with researchers in trauma therapy, Performing Arts Medicine, and a group of MIT grads developing machines that provide diagnostic and treatment solutions to aid musculoskeletal health and performance, via the PACT Sensor.
What you mean Leg extention? Thats too vague. And how low do you go on the front squat? Got quite lost in the strength test part
I can answer the question about females. I have been working out with weights since the mid 80’s. Few were in the gym then and most were unsure of what to do. 1:05:28 Now at my Y there are tons pf young women working out with other women doing high end lifting. It’s impressive.
About one and half years ago, I was an inactive final-year college student that weighed more than 210lb and slept very badly. Now I watch this as someone that works out 6 days a week and weighs 165lb. Thank you very much and keep up your good work professor.
Congrats! What great habits that will benefit you through life! Loved reading your comment :-) thank you for sharing
Amazing! 👏
Any loose skin?
@@marcusaurelius841 I went from 206 to 165 and I don't have any loose skin. But I assume it is also dependent on genetics also.
@@briangalloway3684 Thanks, any stretch marks? And if so, did they go away over time?
I am very grateful to be alive in this day and age where I can access high quality information like this for free from a small village in a 3rd world country. Thank you so much Dr Huberman!
Same here
where are you from brother?
@@davidgosteli Algeria
Yeah it's mind blowing, ancients would have killled for the information we posses for free... they would have had to dive in infinite scrolls/papers in libraries, and probably only get half right info, while we have it all in our pockets and whole world can access, not just kept away in library... on top of that, ChatGPT and Google search for quick questions... it's crazy.
These episodes with Dr. Huberman and Dr. Galpin are the pinnacle of exercise podcasting!
Thank you!
@@drandygalpin I second, third and fourth that sentiment!
Here are notes to help everyone: FITNESS TESTS
1. Movement / Skill Test
Go joint by joint 3 to 10 reps per exercise
Upper body press (Push up)
Upper body pull (Pull up)
Lower body press (Squat)
Lower body pull (Deadlift)
Look for:
- [ ] Symmetry
- [ ] Stability
- [ ] Awareness
- [ ] All ranges of motion
2. Speed test / Power test
Broad jump
You should be able to jump your body height
Measure the distance from the tip of your toe to the back of your heel (furthest point back)
Or
Classic vertical jump
Hands together, colour tip of finger
Measure between the standing reach to your hight
Look for 24 inches or high, if 50 closer to 20 inches (-15% for females)
3. Strength Test
Grip Strength (buy a hand grip dynamometer)
Value of kg, minimum value of 40 kg, idealy up past 60. (Female minimum 35kg optimal above 55kg)
No more than 10% variation between right and left hand.
Or
Dead hang on small bar (pull up bar)
Hang for a minimum of 30 sec. 40-50 sec is good, optimal above 60 sec. (Female stronger normally)
Strength elsewhere in the body. (DO WARM UP PROTOCOL)
Leg extension test 1 rep max
Can you do a leg extension with your body weight?
Every decade past age 40 it can come down about 10%.
Can use repetition conversion under 5 reps and go online to figure 1 rep max. (One rep max estimator)
Or
Front squat hold
Hold about half of your body weight and go down in the squat position and hold for about 45 sec. Then return optional.
As intro 1/3 of bodyweight for 30 sec.
Hypertrophy Test
Body composition test
FFMI
Man 20 or higher, woman 18.
Past 24-25 for a man that ’s a lot of muscle
Muscular endurance
Pushups male should be doing 25 full pushups (Chest to ground or almost to full up joint range) 10 minimum or else red flag.
Female see above 15, 5 to 15 needs improvement, sub 5 have problems.
4. Anaerobic capacity test, Heart Rate
Sprinting, AirBike go as hard as possibly can
Can you got close to your predicted maximum hart rate (220-age) but not so accurate.
Hart rate recovery is a better metric (get up to max hart rate, should be half a beat of recovery per sec. Within 60 sec you should have a recovery of 30 beats per minutes. In the second minute again recovery of 30 beats per min.
Maximal Hart Rate (VO2max)
12 min Cooper test, run as hard as you can and determine what distance you covered (online data) it’s anywhere between a mile and 2 + miles
Gentler 1 mile walk test record time and hart rate
Men 35 ml/kg, wanna see men above 50 ml/kg, 55ml/kg is optimal (60 is wow)
Woman wanna see above 50ml/kg optimal
5. Long Duration Steady State Exercise Test (Endurance)
You should maintain consistant output for 20 min, with nasal breathing only moving at a non moving pace, zone 2-3-4…
Frequency and Timing of tests
Pick the worse and do it more frequently
Test more often the ones that are week
Recommended to do this full battery once a year, beginning of the year, testing week
Get blood work, hart scan, and exercise test. (It takes about 3 days)
Order:
The non fatiguing test do whenever (do first)
Get 48hrs rest then body comp. Movement test the same thing.
Any skill or max strength at the beginning of the day
Any fatiguing goes at the end
Exemple:
Skill diagnostic
Power test broad jump
Leg strength test, upper body strength test
Leg muscular endurance test
Separate day:
Anaerobic test
On it’s own test:
Vo2max
Hart Rate Recovery
Thks
How to get started for someone who is weak in all of the 7-8 tests mentioned above and not in a few particular tests? And I’m sure maximum people would fall into this category
Indians for sure 😂. You just have to work on all of them. What other choice do you have?
Dr H you should DEFINITELY do a podcast with Arnold Schwarzenegger before he passes away, it would be iconic!
Who else can't leg extension even 0.8 their body weight? For me, that would be about 190lb to do 0.8. I think the machine at my gym goes up by 10s for 6 plates then 15s for 10? I think I'd have to max out the machine to do bodyweight. Your full body weight seems insane. I wonder if he meant leg press.... and got nervous during the interview.
Can we get a list of all the fitness tests with the parameters for both men and women on it? Thanks, absolutely love your podcast!
Yeah, I was thinking the same a list or even better some kind table with the different assessments, brief explanation how to perform, and then the quality or meaning of different possible results.
That would be awesome.
Galpin is an incredibly clear communicator. His ability to explain concepts is off the charts. Can’t wait for the upcoming episodes.
Really appreciate that, Chris. I've spent a great deal of time and energy crafting that skill. Feels wonderful to hear it was appreciated.
Do you have any tips on how you improved your communication skills?
@@drandygalpin yes, your communication skills are superb! A great example for all.
And, thank you for sharing your expertise in this way 💪
@@drandygalpin hey Andy. Presently I can only do working sets of 7 body weight pull ups. Do I need to improve my strength or endurance to improve my performance?
6 👀 did you see them all?
Awesome. 2 hours of fitness information. I'll just grab a bag of Doritos, a big Dr. Pepper, and hit the couch and get to learning.
Hahahha don't forget to smoke some weed beforehand
Read the transcript instead and be done in 20 minutes :-)
@@kirstypollock6811 even better, get the whole transcript and ask chatGPT to write a resume for you
@@andrespereira7007 genius!
@@andrespereira7007 but really do read at an insane speed. 1100 wpm or something. Not tested it recently.
I've been in the academic and clinical world for a couple decades (in other fields - psychiatry, genetics, epidemiology) and can honestly say this is one of, if not THE, best series of talks/lectures I have ever watched on any topic. I'll probably watch them all the way through at least twice to be sure I'm absorbing everything.
Thank you for this clear, data-packed and useful/actionable series!
Agree. BS in bio. MS in OST. Lots of experience in academic lectures, conducted bio lab and therapy research, various professional work in healthcare spaces, and this series is true gold. Will definitely be watching twice, taking notes, and integrating into my life and my patients lives. Incredible resource!
This guy's ability to conveying high level information to regular Joe's is crazy.
I know right! very effective and captivating communicator
Thank you, Matt! Greatly appreciate it. More to come!
@@dominicstlaurent 😮r😮eo
I love how you should have said convey instead of conveying while complementing someone’s ability to convey.
I cannot express to you both how absolutely foundational your first episode together on fitness has been for my lifestyle change. I've gone from soft and somewhat pudgy to having developed significant lean muscle mass in the 6 months that I've been training. My only wish is that I could somehow provide as much value as you both have, the information I've garnered from both of you is worth well over a million dollars in my book
Love to hear it!!
Great episode. One of the best!!! I'm wondering why flexibility isn't being considered as an important aspect of a fitness assessment.
Good point
Agreed, flexibility/pliability should be an important aspect of fitness/life functionality
Young men (below 25yo) reading this, listen up. Fitness is NOT just how you look. DON'T be a 'gym lad' who looks the part but can't run a mile without heaving/stopping for breath. Trust me, I've done it. Simple fix? Cardio AND breathing exercises. It DOESN'T have to be much. A 10-15 minute run 3 times per week is PLENTY, and a few round of Wim Hof/Pranayama daily... happy new year!
Thanks for this bro, so true!
Pranayama is the real stuff!
@@itsunbelievable1534 bit too woo woo for me...
great point bro, cardio is a game-changer...
@@storyarch1084 BRO its literally breathing exercises!
Wondering if you have any videos on performing the comprehensive assessment? I’d love to see you walk someone through all the testing. ♥️ the podcast! This one was my absolute favourite 😊👍
Speaking as a female I started weight lifting 20 years ago because I realized it was the only way I could loose weight. The heavier I lifted the more fat I lost. It was hard to fight the stereotypes back at that time.
I wish we knew if these 2 got the jab or not.. so curious about that
WHAT!? Already a new one after the creativity topic?!!!!! Can you please make a podcast about your workflow Mr. Huberman? Insane!!!! Thank you 🙌
One of my favourite fitness channels. So glad to see that you also love Dr Hubberman!!
He is the BEST! 🙌🤘
13 minutes in and I know this is going to be life changing! Thank you, professors!
Are uh from Germany
@@radhakrishnanmanickavasaga124 How did you figure that out? Anyways, she's right, this is life changing, he is Changing Life, Sharing positive energy.
I'd love to hear about it if it ends up being true! Keep us posted on the progress, Vanessa!
He is Dr. Candy Gulping
Great podcast, as usual. I’m a petite 70 year old woman with a knee replacement and few other issues. I would love to hear how females past 60 or 70 could be tested and how they can improve in each area. I’ve done more steady state endurance over the years than strength work.
Yes, this was a fabulous podcast and a reality check. Thank you, gentlemen, for your excellent work! Katy, thank you for bringing this up. I second the request to offer ways of testing for our general group. I'm a 57 yo woman with good strength and population-average aerobic capacity. I've been actively involved in martial arts since the age of 16. Between overuse and genetics, I am dealing with extreme arthritis in my left hip and right ankle. I'd love to hear about: 1. alternative ways of training twitch fibers, 2. testing that doesn't endanger compromised/artificial joints, and 3. zero-impact aerobic training protocols. I can swim (and have access,) I can bike (and have one in the stand,) and I have a cheap rower. Nothing, however, gives me as good a workout as actually biking the hills outside, or what running used to do for me. I can walk one mile in 28 minutes due to my ankle. Since I'm now in pre-surgery training, I'd love to bank some extra VO2max along with the power lifting I am already doing for strength. I'm told I'm not too young to get new joints, which surprised me. I cannot be the only aging, decrepit athlete out there who is struggling to maintain their mobility. Thank you!
@@katepavelle9465 Try a concept 2 rowing machine or similar. Low impact and can be used for both cardiovascular fitness and strength (of a sort) training. I started about 4 months ago and think it’s amazing. There are also rowing calculators for vo2 max. Check out some RUclips tutorials and give it a try
I'm 71 140lbs and have been able to rehab my knees with Ben Patrick's ATG program. It will take months but it is completely doable. I have also begun strength training almost daily and am building muscle and strength. Dr. Galpin's lectures on Huberman's podcast have guided my strength training efforts. It can be done. Good luck.
OMG a full 2 hour additional episode? Professor Huberman you are outdoing yourself in your contribution to the betterment of humanity. Truly thank you🙏🏻
Not just one episode but a whole series! We are so lucky!
The fact that your information is free is astonishing.
Exceptional content.
Another Banger and so informative. Such a great free source of education. This channel is a must
Glad you enjoyed it and found it useful!
I’m a 58 year-old lifelong athlete and former national team road cyclist. In my late 20s I transitioned into much broader, less intense physical activity. Fascinated to hear Galpin break fitness down into nine facets. Makes sense! Love his simple, succinct approach. Can’t wait to try the tests! Bring on the next episode!
What did you transition into?
Appreciate the wonderful discussion Dr. Galpin and Dr. Huberman! I learn so much from you both! I love how Andy describes an individualized, goal based approach.
Thanks, Kyle!
Quick question, I've heard DEXA scans are incredibly inconsistent and don't hold much merit. Do you agree with this and if so, what would be a better measure of fat-free mass index, or just BF% and muscle mass% in general.
These two men have inspired me more than any other people in my life to pursue my dreams and do what I want to do as a career. As a 22 year old M who graduated from undergrad not even a month ago in exercise science, Dr G and Dr H have cemented in my soul that bringing health to people through exercise implementation along other clinical interventions is why I am on this planet. I just want to thank the both of you. Truly
Don't forget you are on this planet for multiple uncountable reasons. Don't limit your purpose to your career. Have a good day!
1:22:03 leg extend my body weight?? I workout fairly often and do full contact martial arts and I've never been able to lift heavier than 75% my own bodyweight. Am I alone in this? Can you guys leg extend your bodyweight? (I'm 189cm 100kg)
Tbh you're pretty damn heavy even for your height
EDIT: For example I'm pretty big for my height at 178cm and I weigh 81kg, lifting 6 days a week pretty much
@@BBBerti what do you leg extend?
Yeah. I don't think I've ever done more than half my bodyweight of 60kg (132lb) with both legs! I can't hamstring curl 1/3 (even if I don't cramp up which is a major threat for me). Did they really mean leg extension bodyweight with one leg? Damn.
Ever since your first episode with Dr. Galpin I was hooked on your podcast and has completely changed the way I work out. Thanks Dr. Huberman
Yeah same here, that was my favorite episode of the podcast.
Do you follow Dr. Galpin? His videos are fab 🏋♀️
@@tessajones9393 Thanks, Tessa! Which is your favorite and what would you like to see next?
Thanks, James! Glad we got you hooked!
A few thoughts on this podcast as a healthy 48-year-old woman.
1. I suspect that CrossFit is the single biggest contributor to getting women into weightlifting. While I think that CrossFit is Not super effective and potentially dangerous It also was an excellent gateway for many people to get into powerlifting and Olympic lifting, particularly women. I'm one of them. I hated exercise and gyms because women were relegated to treadmills and aerobics. Then, back in 2007, I stumbled upon CrossFit and discovered the absolute adrenaline rush and feelings of empowerment that come from weightlifting. I ended up discarding CrossFit but have never lost my love for power and oly tlifting and employ supersets to maximize health.
2. I'm glad that you bring up the lack of research funding for women's fitness. Being 48 and starting to experience hormonal changes due to premenopause, I have been horrified to discover the amount of misinformation in the medical community based on the outdated terribley designed women's health study 20 years ago, and the lack of funding and quality research into these hormonal changes and all that that entails for women in general. We're half of the population for god's sake and we have money to spend both in healthcare and in health. How are we not getting any attention for this?
Side note would love to see a podcast on the available science, slim as it may be, for Peri and post menopause that includes info on hormone replacement therapy.
Andy is such a great storyteller. Really enjoyed learning about all things fitness.
Thanks, Tushar!!
Just went to the gym to make sure I could perform a leg extension with my body weight.
And….? 😅
@@siuc5792 I'm good to go, lol
I'm watching through this a second time because I was so fascinated by it the first time around that I forgot to take notes!! Thanks so much to both of you for sharing this knowledge with the masses! I'm looking forward to (and dreading somewhat) to performing these tests on myself. Here's to better health!
Dr. Huberman can you please do an episode of the effects of kava kava, I know there isn't a whole lot of research out there on it but I'm really interested to hear your perspective on it.
OMG you guys are the best pair of smart people to listen to. Thank you Andrew and Andy for this amazing episode. Two big thumbs up from a middle aged woman here. I have to tell you and hope you will read this, that it is so amazing to hear this kind of conversation/information focused on non athletes, everyday folks. I have been very interested in fitness and strength training for over a decade now and it's been so very frustrating to see most of the science based info focused on elite athletes. The elites make up such a small percentage of population. What about the rest of us? Seems to me info on health and fitness for the rest of us is so white bread. Bland and not very useful. Everything overgeneralized. So thank you for putting out specific metrics and methods that even I can utilize. Can't wait for the next episode. I am especially looking forwards to hearing about protocols for increasing strength for general health and longevity.❣💪
Did anyone else notice Dr. Galpin grew a beard since the last time he was on the podcast....is he trying to copy some other PhD with the first name Andrew?
Is there a plan for an episode on how mobility and flexibility fits into an overall fitness protocol?
Miracle, serious attitude, unreasonable, humanity, desires, irrelevant
EXTREMELY useful and timely in my life. I was calculating strength assessments online just as this popped up. I have been training in an organized way for over 30 years and train in all 9 of these dimensions both for conditioning and certain sports. LOOKING for lifetime assessment tools for all dimensions for months -- this provides some. THANK YOU!!!!
Boooooom!
9 exercise adaptations:
Skill
Speed
Power
Strength
Hypertrophy
Muscle endurance: 5-50 reps on local (group of) muscle(s).
Anaerobic capacity (maximum heart rate): maximum amount of work all out work in 30-120sec
Maximum aerobic capacity (maximum heart rate + VO2 max): all out for 8-15min.
Long endurance: 20-60min or above.
Healthy resting heart rate (regardless of age) is sub 60/min.
Fast-twitch muscle fibers tend to be lost overtime because they are only activated by high force activities.
Movement/skill test (to stay injury-free):
Go joint by joint: Shoulder, elbow, hip, knee and ankle.
Upper-body press: push up.
Lower-body press: squat.
Upper-body pull: pull up or a bent-row.
Lower-body pull: deadlift.
Record a frontal view and a side view.
3-10rep per angle with no weight. Slow and controlled.
Look for these 4 things at every joint.
Symmetry (front to back, left to right, left and right limbs): is one turning around or going further ahead or twitching around and not the other?, stable.
Stability: no shaking, able to pause, are, is your hip sliding or your elbow flaring?
Awareness: perhaps the mistake comes from a lack of awareness (so easily corrected).
Full range of motion with good technique.
Absolutely terrible: can’t do it at all bc risk of injury.
Minor flaw: can do but cautious of load and volume.
Good
Cool format! Would be nice to see you interview Valter Longo or Walter Willet on the topic of nutrition.
Or Walter White on the topic of supplements.
I’m a 68 y/o. My first fitness training as an adult and mother of a newborn at the time was by Arnold Schwarzenegger. I purchased his book on female fitness. I still use portions I learned from the book to stay fit. I wish I had kept the book. It would be interesting to compare with more recent information.
Try Paul Check, "how to eat, move, and be healthy"...you will not be disappointed
Look into the work of Dr Stacy Sims, she has lots of great info.
1:23:00 'you need to leg extend your bodyweight' is he completely insane? NOBODY can do that
This is a legendary duo. Their contributions to health and fitness are unmatched.
Hi, Andy Galpin mentioned at some point when talking about his female assistant that the assisted pull up machine is not great to improve strength to do a pull. Can you please go through the best protocol to train to be able to do a pull up ( and more) starting from not being able to do any. Many thanks Elena And thank you very much for all the content you put out. It's always a pleasure to listen to and learn.
i love hearing from dr andy galpin ,thank you dr.andrew for bunch of free source of information and keep up your good work at alway
I really like these 9. adaptations but I think there's a 10th one missing.
Balance.
While it's strongly linked to the movement skill, power and strength adaptations, the neuro-motor-control active in balancing goes a bit beyond each of these individually, sort of sits in between.
Poor balance also impacts health not just while doing exercises but also in day-to-day life and impacts us negatively while aging.
Not to mention sports performance, since most sports contain some sort of balancing element while doing dynamic movements.
Tests for this might be
Balance on one leg with eyes closed (aim for 60 seconds) (Tests unloaded/static balance)
Step up on a chair/box with one leg (Loaded/dynamic balance), assess similar to movement skill (i.e. record and check joints during movement) - also record the height of step up
Drop from a step/chair onto one leg (dynamic landing balance), asses similar to movement skill (i.e. record and check joints during movement) also record height of the drop
While it's not necessarily an entirely new adaptation, it's sort of a "1a", subset of the movement skill adaptation that I think is worth recording invidiually.
Any thoughts on this?
A fantastic conversation with multiple takeaways. I find your humility and ability to shift gears from expert in solo episodes to eager student here very impressive, Professor Huberman. Love your work!!!
Thank you for this series we have learned a lot!!🙏
Looking forward to these episodes! Thank you!
This is an incredible series, so many thanks for that. One thing though irked me a lot and that's Andy's view of women in sports and strength/weights training, describing it as just some social acceptance issue that is improving with the years. It's not just women's social norms that were at question, it's first and foremost the attitude of science and scientists towards them: I'm in my 50s now. Growing up we were always taught not to lift anything too heavy or we would damage our pelvic floor and our uterus. Going into the gym in my 20s - we were always guided with caution to use very minimal weights so as to not injure ourselves. It was taken for granted that weight lifting would not be healthy for a woman. Decades later - all of a sudden women are encouraged to lift and train with weights and still you are never sure whether that's actually sound advice and what it's based on, especially as you become aware of all the damage we do to our pelvic floor and abs when doing the wrong things at training. And then you hear Andy - to THIS DAY there is not enough women-specific research. That defies belief! How are women supposed to go to the gym and trust the advice they are getting is suitable to them if the science behind it does not even exist? Throughout this talk I get the impression that the depth of study of all the topics he is talking about in women is just that of taking a fixed % off any number that he says about men and applying that to women, and AFTER ALL THAT he thinks that the only thing stopping women from training like men is their social acceptance? Women pay at least as much attention to both their looks and their health as men and of course we all want to be fit. But we also want to be injury-free as part of our long term health strategy and having watched this eposide - I think we are quite right in being sceptical about the "science-based" training advice we are given.
wow . life changing episode . great series , great guest . Well done , Dr Huberman .
20 push ups! I can barely do 10. But I am 81 years old, 5'8" and 145 pounds. Does age matter?
I also have questions about age. Soon turn 70, female,would like to know the expectations.
2 episodes in one week let’s go!!!
lol a full bloodwork once a year, like physicians care enough to "waste" taxpayers money on doing anything preventative whatsoever.
They'd rather just treat symptoms and spend even more taxpayers money later on.
Whenever I want to get anything done I have to fight so hard for it and basically make up symptoms so that they test something, I'm not exaggerating here.
I've literally lied quite a few times about symptoms just so I would get a test because otherwise it just won't happen.
Wow! Your hardwork is immense! Like! Clearly, you are a living evidence from following the science Based Protocols you so often talk about and recommend. Kudos! And May your light shine!
With all respect, I don’t agree on weight training might only hurt your joints. I got back pain then I started deadlifts(small weight then heavy). The pain got away.
Thank you Mr. Huberman for teaching me so much about my own mind and helping me improve my wellbeing.
I’m always been confused about what I want to be when I reach adulthood. But after listening to Andrew Huberman over the last few months, I’ve grown more inclined to becoming a neuroscientist.
Truck drivers do more than just drive usually. Truck drivers other responsibilities can lead to more functional strength
Great continued work here Dr Huberman! I am a movement coach who started out as a personal trainer in the 90's before moving into specializing in human movement taught exclusively outdoors. Have had a varied clientele over the years within all ranges of demographics, fitness goals and occupations. Have also worked in the trades over the years to stay truly physically fit. Currently i work almost entirely with educators. The proverbial elephant in the room is that most everyone these days is technically sedentary and spends most of their waking indoors, largely disconnected from their bodies. When i work with tradesman there is a different story. They are active all day in a myriad of ways and tuned in on senses on another level. Working outdoors optimizing thermoregulation systems. Having to adapt to so many scenarios including balance, heights, working in cramped tight spaces, uses many different tools, lifting, crawling, carrying. Requiring strength, endurance(muscular, cardiovascular), amazing proprioception, grip strength, grappling with danger(climbing ladders in the rain, lifting massive loads in uneven terrain) etc etc. Now looking at the average knowledge worker there is a converse reality that requires mainly cognition. Studies have also shown that distraction due to modern living cut down on focus massively. Indoors under artificial lighting, heating/cooling, smooth and predictable surfaces and spending long periods without movement resulting in a myriad of side effects. Then they go a a gym which these days is more of the same. Smooth surfaces, indoors, linear/sagittal plane movement based and sensory overload of bright lighting, regulated temps etc etc. Another elephant in the room is stress and its effect on Dis Ease. So we have to "reprogram" this population and make them more human. Get them outside moving dynamically in all planes of movement. Working on all elements of fitness and beyond the norm into vestibular training, hand eye coordination, perceived risk training, breath training, etc. Which is much slower and often we have to just be happy treading water and not getting worse. So many of the current podcast community, researchers etc etc spend a large majority of their time inactive in bodies but overly active on computers or in sedentary positions. One solution we worked on was what we coined 24 minutes to freedom. 3 minutes of focused movement on the hour minimum resulting in 24 minutes in an 8 hour day. And starting and ending the day with movement and connecting with mind and body. So the idea is to Exorcise Exercise and move into Movement and make it part of your daily life. Be more human! Looking forward to more of these episodes and so grateful for Dr. Huberman's and Galpin's work!
Very interesting comment!
Thank you Dr Huberman and Dr Galpin. Truly grateful for your work and for keeping it zero cost and accessible to everyone
I love that you talk for markers for both males and females! I am going to test myself through a protocol that I am going to post here, wonder if any other women would like to share their test results as well? :)
This has been one of the most humbling episodes ever. We've all needed a standard and Dr. Galpin has provided it for us.
Besides Arnolds training, diet and discipline, PED's were a big part of his physique in movies and compitition. Saying kids can look up to superheroes, that they can accive a physique like this and be more healthy is not really true. These bodycompisitions are not attaibable natural, so a physique like this with the use of PED's does not give much health benefits for the long term
Thank you again for such a informative podcast! How I wish I had learned all this 15 years ago!
You still got time, Logan!
@@drandygalpin I'm definitely using what I learn today. I just feel like I could've been so much better had I known a lot of this in my younger years! I'm older, wiser, I also train smarter. Not necessarily as hard as I did in my younger days, but much more efficient
When Andy was talking about female push ups, he mentioned he gave his student an exercise to build strength (which she didn’t do). But he didn’t finish what the exercise was!!! I need to know as I cannot complete a single push up and would love to build that strength rather than struggling doing crappy non-push up push ups. Thanks! This was amazing info.
Put your knees on the floor, instead of your feet. Will be easier to do a push ups from that position. And/or do static holds at the top position of a push up. And/or start at the top position of the push up and lower yourself to the bottom position as slow as you can. You should be able to progress to a push up using these methods
What a time to be alive to have free access to this depth and breadth of information!
Amazing stuff! However, it is a bit of a surprise not seeing flexibility / mobility in the list of physiological adaptations. I understand that the ability to stretch is largely caused by adaptations in the nervous system, but it feels like that shouldn't exclude it (especially since skill has been included)
Two legends. That's all that needs to be said! Thank you for teaching me guys.
The moment I read that thumbnail as *Asses and Fitness*, I realised I am beyond saving.
We need that part 2 asap. Thanks to both of you guys
Dr. Brian Blackburn at Cal Poly Humbolt has some really interesting insight into how United State Forest Service Wildland Firefighters performed on almost this exact testing protocol. I highly recommend reaching out, that is a rarely studied group of individuals with some surprising capabilities.
I just did a vO2 test today and got a 56! I’m 45- i am thrilled! I can do 5 full ROM pushups but I hate them. Every last one. I’m excited to hear more about Dr.Galpin’s thoughts on fitness. Thanks for doing this series!
Outstanding!!!
This is probably going to be listed out somewhere, but the 9 tests, are they documented anywhere and broken down as described? No problem at all going back through and writing them down, but this would be easier.
Waking up to a new Huberman Podcast is the best start to the day
AGreed
The observation re CrossFit is interesting, because the modality and emphasis during the coaches' certification is on the quality of the movement. It's always good technique first. So this comes down to the coach and the culture the coach is creating in the class.
I thought Andrew is slipping, but this saves his podcast a lot, was fedup of non experts on this podcast, but with Andy Galpin on podcast, on a wednesday,that's cool. Last time many things left unsaid with Andy.More power to you Huberman Lab
The waffle house has found it's new host.
Dr. Galpin doesn't do much self promotion, I'm glad he's on a platform as big as this because he deserves to be recognized.
The jump is called a broad jump.
I broad jump 12feet before training. That was in 2009 or 2010, haven't measured since, but I know I'm stronger now.
Great info as always! I would love an interview with Dr Stacy Sims on women's specific physiology in sport and nutrition!
Wim Hoff has an identical twin and guess what? His brother also has an above average amount of brown fat and resistance to cold, and no he isn't taking ice baths regularly.
Oh this one's surprise upload to me! That's so good
@UCpJ1it3voV58mxqKJbz-FzQ Reported!
first
With VO2 Max it reduces by age so 50 is really good for anyone past middle age or even in middle age. According to everything I've ever read on the subject anyway
I got hyped for this ever since I saw the IG post! The first ep with Dr Galpin was incredible so looking forward to the series!
Wow!!! Did I learn a ton today! I'm soon to be 55 and started to get into health and fitness about 5 years ago. I keep running across podcasts where I think to myself, "holy cow! I wish I had known this earlier!" This podcast really hit home and what really jumped out at me was my VO2 Max. I know mine is awful. Back when I was running a lot in 2019 I once ran a 9-minute mile and even that was a challenge. But from what I just learned, ideally my VO2 Max would be above 50, so if I did my math right that would equate to being able to run a 7-minute mile and I'm way away from that. So I have lots to do. Same with being able to goblet squat half my bodyweight...no way I could do that. Thanks so much for such a great podcast and can't wait to listen to the follow-on ones you two have planned!
Here’s the major categories as defined in the NSCA (plus hypertrophy):
Skill
Mobility
Agility
Change of direction
Speed
Power
Strength
Hypertrophy
Muscular Endurance
Anaerobic Capacity
Anaerobic Power
Aerobic Capacity
Please please do one about parenting… what’s effective and healthy parenting to make sure our children are good, kind and considerate human beings. It’s tough being a parent now a days with most of us having little support, little time, little income and at times patience. Children are our future so please help many of us with your logic to become better parents.