GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
Huberman Lab
<p>In episode 4 of a 6-part series, <a href="https://www.andygalpin.com">Andy Galpin, PhD</a>, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.</p><p>For the full show notes, visit <a href="https://hubermanlab.com/dr-andy-galpin-optimize-your-training-program-for-fitness-and-longevity">hubermanlab.com</a>.</p><h2>Thank you to our sponsors</h2><p>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman">https://athleticgreens.com/huberman</a></p><p>Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a></p><p>InsideTracker: <a href="https://www.insidetracker.com/huberman">https://www.insidetracker.com/huberman</a></p><h2>Supplements from Momentous</h2><p><a href="https://www.livemomentous.com/huberman">https://www.livemomentous.com/huberman</a></p><h2>Timestamps</h2><p>(00:00:00) Optimal Fitness Programming</p><p>(00:07:19) Sponsors: Eight Sleep</p><p>(00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals</p><p>(00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing</p><p>(00:26:25) Multiple Goals, Synergistic Goals, Interference Effects</p><p>(00:36:13) Sponsor: AG1</p><p>(00:37:060 Physical Goal “Bins”, Specificity </p><p>(00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”</p><p>(01:04:330 Sponsor: InsideTracker</p><p>(01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency</p><p>(01:10:33) #5: Exercise Selection, Progression </p><p>(01:18:200 #6: Exercise Order, Identify Friction</p><p>(01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine</p><p>(01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading”</p><p>(01:43:59) #9: Rest Intervals, #10: “Chaos Management”</p><p>(01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise</p><p>(01:53:41) Tool: Year-Long Program Example for Overall Fitness</p><p>(02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons</p><p>(02:25:49) Training & Life Challenges: Sleep, Illness </p><p>(02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program</p><p>(02:37:12) Physical Activity vs. Exercise</p><p>(02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance</p><p>(02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery</p><p>(02:54:06) Program Modification, Balancing Joy</p><p>(03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter</p><p>Title Card Photo Credit: <a href="https://www.blabacphoto.com/">Mike Blabac</a></p><p><a href="https://hubermanlab.com/disclaimer">Disclaimer</a></p>