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GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Andy Galpin
(00:02:04) Assessing Fitness 
(00:05:40) 9 Exercise-Induced Adaptations 
(00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health
(00:13:33) Sponsors: LMNT, Eight Sleep
(00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics
(00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins
(00:33:49) Aging, Muscle Fibers & Exercise
(00:37:12) Lifetime Strength Training & Outcomes 
(00:39:58) Sponsor: AG1
(00:40:51) Exercise Physiology History; Strength Training Popularity
(00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training 
(00:57:22) Women & Weight Training
(01:04:19) Exercise Physiology History & Current Protocol Design
(01:06:15) Sponsor: InsideTracker
(01:07:18) Movement/Skill Test
(01:12:38) Speed Test, Power Test
(01:18:42) Strength Test
(01:27:16) Hypertrophy Test
(01:29:38) Muscular Endurance Test, Push-Up
(01:36:23) Anaerobic Capacity Test, Heart Rate
(01:39:29) Maximal Heart Rate Test, VO2 Max
(01:42:42) Long Duration Steady State Exercise Test
(01:44:00) Fitness Testing Frequency & Testing Order
(01:52:44) VO2 Max Measurements
(01:58:04) Protocols for the 9 Adaptations
(01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Disclaimer
Title Card Photo Credit: Mike Blabac

In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Andy Galpin
(00:02:04) Assessing Fitness 
(00:05:40) 9 Exercise-Induced Adaptations 
(00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health
(00:13:33) Sponsors: LMNT, Eight Sleep
(00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics
(00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins
(00:33:49) Aging, Muscle Fibers & Exercise
(00:37:12) Lifetime Strength Training & Outcomes 
(00:39:58) Sponsor: AG1
(00:40:51) Exercise Physiology History; Strength Training Popularity
(00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training 
(00:57:22) Women & Weight Training
(01:04:19) Exercise Physiology History & Current Protocol Design
(01:06:15) Sponsor: InsideTracker
(01:07:18) Movement/Skill Test
(01:12:38) Speed Test, Power Test
(01:18:42) Strength Test
(01:27:16) Hypertrophy Test
(01:29:38) Muscular Endurance Test, Push-Up
(01:36:23) Anaerobic Capacity Test, Heart Rate
(01:39:29) Maximal Heart Rate Test, VO2 Max
(01:42:42) Long Duration Steady State Exercise Test
(01:44:00) Fitness Testing Frequency & Testing Order
(01:52:44) VO2 Max Measurements
(01:58:04) Protocols for the 9 Adaptations
(01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Disclaimer
Title Card Photo Credit: Mike Blabac
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