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"chunkTitle": "Muscle Hypertrophy Training",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29624&chunkSid=chunk_58831"
} | Andrew Huberman: If I understand correctly, you want to create a metabolic stress.
Duncan French: Absolutely.
Andrew Huberman: So the way that I've been training slow and lazy is not necessarily the best way to go. I could, in theory, do a 45 or 60 minutes session where I pack in more work per unit time. I'm not going to be able to, quote, unquote, perform as well. I won't be able to lift as much. I have to unweight the bar between sets or maybe even during sets if I have someone who could do that. But it sounds like that's the way to go. So the old adage of high intensity short duration is probably the way to go.
Duncan French: Correct? In layman's terms, if the same objective, the same training goal is just muscle tissue growth, and we're not talking about maximal strength or any of those type of parameters, we're just talking about growing muscle. If there's an athlete A and they do six sets of ten with two minutes rest, and there's athlete B that does six sets of ten with three minutes rest, athlete A will likely see the highest muscle gains, muscle hypertrophy gains, because of the metabolic stimulus that they're driving with the shorter rest periods.
Andrew Huberman: Interesting, for all the years that I've spent exploring exercise science and trying to get this information from the internet in various places, that this is the first time it's ever been told to me clearly. So basically I need to put my ego aside and I need to not focus so much on getting as many reps with a given weight and keep the rest restricted about two minutes, get the work in and then I'll derive the benefits.
Duncan French: I mean, you've absolutely nailed it, to be honest. And again, if you think about human nature and how we approached, we're inherently lazy, right? As humans, we want to take that rest, we want to take the time out to recover and feel refreshed. But we're trying to create a training stimulus. We're trying to create a very specific stimulus internal to the body and that is often driven by the metabolic environment at that moment in time. Now, if we allow the meticulbolic environment to change by extending the rest periods, we're not going to see as beneficial gains at the end of it.
Andrew Huberman: Very interesting.
Duncan French: It is very much a motivational and ego thing. Rather than saying, okay, I'm going to push my loads as high as I can and really challenge maximal strength, do fewer repetitions, take longer periods of time, it's a completely different approach to training, it's a different end goal. |
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"chunkTitle": "Hormone Replacement Therapy",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29176&chunkSid=chunk_57999"
} | Peter Attia: Right. So here's where we still struggle. Right? If it were up to me, I'd prefer for a woman's HRT to be provided by her GYN because we want to be able to work in partnership with the GYN who we would like to see an endometrial ultrasound done every year. Some would argue that's overkill, but we think sheep is having a PAP smear every year as well. So if we're looking at the cervix, we want to look at the endometrium. We want to make sure the lining isn't too thick. The other thing I should say, Andrew, is today we now realize that not all women can tolerate pardon me, progesterone. So you have to be careful. So assuming again, a woman still has her uterus, the estrogen solves most of the problems. But then you have to decide, can she tolerate the progesterone? And it needs to be, if given systemically, like 100 to 200 milligrams. And for some women, that is a life saving intervention. I mean, they start sleeping better, their hair gets thicker, they feel better. But for some women, it literally drives them crazy.
Peter Attia: It's probably the reciprocal of what we were seeing in the case of women with PMS. So in those situations we say, great, we're done with oral progesterone. We just use a progesterone coded IUD. So then you get the local progesterone in the uterus for protection and the systemic estrogen.
Andrew Huberman: Fascinating. What about oral contraception in women? So the use of estrogen chronically through people's college years or twenty s, thirty s, maybe even teens. Who knows what's known about the long term effects, if any?
Peter Attia: I got to be honest with you, I don't think I know enough to comment on it. It's not something that really impacts my patient population, at least in what I see. More women are using Iuds for contraception than OCS. I mean, we use OCS sometimes in women who are pre menopausal for symptomatic control, but we'll typically use like a low, low estrogen. So a very low synthetic estrogen, which I don't like using these very much, but if it's the only thing that we can get to control certain symptoms and we'll use it like half her cycle, but it's typically not something we're that experienced with.
Andrew Huberman: What about testosterone? Because you mentioned that nanogram per mill, when you set everything to the same I guess it's nanogram per deciliter, as it would be to kind of normalize Peter Mole. Right? Yeah. And so what Peter was pointing out before is that you look at your charts and they're all in these different measures, and so when you normalize, testosterone is actually higher than estrogen in women. That's a surprise to me. Do you prescribe testosterone therapy to women ever?
Peter Attia: We do sometimes, but I do it with much more caution because I don't have the data. Right. What we'll say is, look, we're now really outside of an area where I can point to a lot of data. Like when it comes to estrogen and progesterone, I'll happily go toe to toe with anybody who wants to make the case that it's dangerous. Similarly, when it comes to using testosterone in men, I'll spend all day and I can go through that literature until the other person cries and wants to just call uncle. Right.
Andrew Huberman: And then you prescribe them testosterone when.
Peter Attia: It comes to estrogen and testosterone in women, don't have that data, and I'd love to see that trial done. So what's the sweet spot? How do we reconcile that? So it's not something I consider standard. And basically, if a woman is if her testosterone, first of all, is staggeringly low, and again, even though her testosterone is low compared to a male, we still have a range. So if it's really at the bottom of that range, she's really having difficulty putting on muscle mass and really complaining of low libido. I think in that situation we'll go ahead and use topical testosterone and replace her to a level that is still physiologically normal.
Andrew Huberman: Yeah, that's key, because when people hear HRT, they think about super. Physiological seems to be the term.
Peter Attia: Yeah. I've never seen a single symptom in a single woman that I've put testosterone on in terms of like, acne, body hair, things like that. Those are real symptoms that you have to be aware of. But clitoral enlargement and things like that, that doesn't happen under physiologic normal conditions.
Andrew Huberman: I'd love to talk a little bit about hormone hormone replacement therapy. Men. |
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"chunkTitle": "Weight Training Protocols",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24501&chunkSid=chunk_49163"
} | Andrew Huberman: In fact, that's a principle that you'll hear me talk about later when I talk about training other muscle groups for strength and hypertrophy. So now you know approximately how long to train, you might be somebody who can get away with training for an hour and a half, and that won't impede your recovery. For me, that really starts to impede my recovery. Also, if I'm staying on task, that 60 minute limit really works well for me. Do I occasionally train for 75 minutes? Yes, because if I'm waiting for a piece of equipment, sometimes I have to just wait longer. So that happens. But I really try and keep the total duration of the workout shorter. How many sets and reps and rest intervals? Well, that was covered by Dr. Andy Galpin as well. Without getting into the total science, here's a brief summary of how to structure that. It's pretty clear that if you're going to do lower repetitions and heavier weight, that you're going to want to do a bit more volume.
Andrew Huberman: I know that this spits in the face of what a lot of people think, but so if you're going to do five sets of five, and I would consider five repetitions low repetition range, heavier weight, and if you're going to train with higher repetitions, you can do fewer sets. That certainly works for me. I generally follow a program where for about a month, so three to four weeks, I will do all my resistance training in the repetition range of about four to eight repetitions. So that's rather heavy. A few more sets. So it might be anywhere from three to four sets per exercise. Again, still just two exercises. And longer rest between sets, anywhere from two minutes to maybe even four minutes if it's really heavy leg work. And then for the next month, switch to repetition range that's closer to 8 to 12, maybe even 15 repetitions per set, but do fewer sets overall, so maybe just two to three sets per exercise. Again, just two exercises per muscle group typically. And shorten the rest between sets so that it's more in the 90 second, maybe even as short as 60 second rest between sets, but typically 90 seconds to about two minutes or two and a half minutes. So basically it's one month heavier, the next month, slightly lighter, although I wouldn't say lighter, I would say moderate weight and moderate rep range.
Andrew Huberman: That tends to work well for me. It also adheres to a principal that came up during the discussion, again, with Dr. Andy Galpin, that for hypertrophy, you really can use repetition ranges anywhere from 5 to 30, three zero, reps. But he emphasized changing the repetition ranges in order to offset boredom. Frankly, I like to train heavier. I enjoy training in the four to eight rep range. However, I notice that if I do that for more than four weeks in a row and I don't switch over to training in the 8 to 12, maybe in 15 repetition range for about a month, well then I can't make continuous progress. I start to actually lose ground. But by switching back and forth, I actually can make continuous progress at least across the year. So I hope that that principle, or I should say that protocol was communicated clearly. It works very well, I assure you. Does that mean that I never get 10 repetitions on a week when I'm supposed to train in the four to eight repetition range? No.
Andrew Huberman: Occasionally I'll venture up into the 10 repetition range, but I really try and cluster the low repetition work for about a month, again, across all workouts and all exercises and the slightly higher, I would even say moderate repetition work across to the next month. One thing that you'll notice since we are talking about total fitness programming is that during the months where you are doing moderate repetitions, you'll notice that your endurance work will actually be facilitated. And I do not think that's a coincidence. In fact, it's not a coincidence. It's because when you are training very heavy or in the heavier range, lower repetitions, et cetera, you're tapping into different processes in those muscles. So when you head out for that long Sunday hike, or as you'll soon hear, whereas on Friday you're going to do high intensity interval training, what you'll notice is during certain months of weight training, when you're training more heavy, those workouts will feel, literally will feel different than they will during the months when you're doing moderate repetition work.
Andrew Huberman: I am not a competitive athlete. I'm not running races or triathlons like some of my friends. I'm very impressed by them. I'm really just trying to get overall cardiovascular fitness, overall strength, overall hypertrophy where I need it, maintain muscle size, et cetera, in muscle groups where I'm just trying to maintain. That's really my goal. So I'm not trying to optimize any of these workouts for any one performance feature, but in a little bit, we'll talk about how you can change various aspects, that is, variables of these protocols, in order to say, for instance, really emphasize hypertrophy or really emphasize endurance. |
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"chunkTitle": "Neck Training Benefits",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24503&chunkSid=chunk_49171"
} | Andrew Huberman: Now I realize a lot of people don't want a large neck, and I totally understand for aesthetic reasons why they don't want that. It's kind of interesting actually, if you think about it, that people who have a large neck are often told they have no neck. People say that guy has no neck or they have no neck when in fact they're referring to the fact that they have a very large neck. I don't know how that came to be. Somebody put in the comments why that is, how come when people have a big neck they refer to it as no neck. So why do I train the neck? I train the neck for a couple of reasons. One is years ago I had an accent where I actually fell off a roof and I'd been training my neck at that time for a sport that I was involved in and I walked away from it with a sore neck but not a broken neck. And I thought, wow, it's really great that I have been training my neck. In addition to that, I was once in a car accident where I was parked...
Andrew Huberman: I just bought the car, was my first new car purchased, parked in that car with my mother, my grandfather in the backseat at the red light and someone rammed into us at full speed. Now fortunately, none of us were hurt. We were all rattled. And once again, I was very sore in my back and in my neck. But I think one of the reasons why I was able to essentially walk away from that, I didn't have any sustained damage was because I trained my neck, but I started training my neck for sport and I continue to train my neck because I notice when I don't train my neck I start getting shoulder issues. And if you talk to an excellent physiologist like Dr. Kelly Starrett of The Ready State, is an excellent channel, you can find them on all the social media and standard channels or you talk to anyone out there who really understands the strength of the torso and the upper body and even the back.
Andrew Huberman: What you learn is that, of course, being the upper portion of the spine, stabilizing your neck is very important. Now, training the neck can be a little bit detailed and specific and even dangerous if you do it wrong. Again, Jeff Cavaliere has a terrific set of videos on training the neck properly. I know a lot of people out there might think neck bridges and I used to do neck bridges. I occasionally still sneak in a neck bridge here or there, although I don't recommend it because in discussions with Jeff, he will tell you, and it's true, that the discs eventually go and you can run into serious issues from doing bridges and it doesn't happen gradually so you can't notice it happening. It just happens suddenly. So I might occasionally do a neck bridge, but in general I'll train neck by wrapping a plate in a towel so that I don't end up with an imprint of the weight value on my head or face. And then moving the neck from side to side or front or back, and again, we'll provide a link to those videos.
Andrew Huberman: It's a terrific set of videos that describe how to train your neck properly and safely. So even if you're not trying to grow your neck, you definitely want to make sure that you use some light weights to make sure that your neck is stable and upright. And I say stable and upright because it's very clear that for reasons related to texting and staring down at computers and related to weak neck relative to the rest of the muscles that stabilize the spine, a lot of people, their default stance or their default posture is with chin forward and that's not good. Not only is it aesthetically not good, but it also can create all sorts of issues related to back pain and headaches and things of that sort. This is a real thing, training your neck allows you to stand upright, sit upright. I even believe that it allows you to do things like public speaking or have conversations with people on the street in a way where you are front facing as opposed to looking down. |
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"chunkTitle": "Torso Workout Tips",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24503&chunkSid=chunk_49170"
} | Andrew Huberman: He also has excellent programs on his athleanx.com site. but certainly has a lot of excellent protocols on his YouTube and Instagram. But on YouTube you can put in his name and any muscle group that you want to train. And he has some terrific videos describing exercise choice and other features of exercise parameters. Again, a peak contraction or shortening of the muscle, peak contraction exercise and a stretching exercise. And so for the back, one might say, okay, a seated row or a bent over row or a dumbbell row where the elbow is brought behind the torso for a peak contraction movement. And then for more of a stretching movement might be something like a chin up or a pull-up. And as I say this, I understand that stretching and peak contraction aren't the exact terms that one would use if they were a physiotherapist or a strength and conditioning coach, but I think for the typical person who's trying to generate strength and hypertrophy in those muscles or maintain strength and hypertrophy in those muscles, this kind of nomenclature way of describing it at least should be clear and even efficient. And just to remind you, as with the leg workout, the total duration of the torso workout is going to be 50 to 60 minutes after a brief warmup.
Andrew Huberman: The sets and repetitions are going to be dictated in the same way that I described earlier. So for about a month it's going to be more sets. So anywhere from three to five sets in the lower repetition range, so four to eight repetitions, so that's going to be heavier weights and longer rest as I described earlier, the rest intervals. And then for the next month it's going to be moderate repetitions, fewer sets, the same way I described earlier. And if you want more details on all of that, you can find that in the newsletter related to the optimal or foundational fitness protocol that you can access at hubermanlab.com. One thing I should note about the Wednesday torso workout is that I am a big believer in training the, what I believe is the highly avoided, or at least overlooked but vitally important aspect of total body stability, strength and safety, really, safety, which is the neck. |
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"chunkTitle": "Torso Training",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24503&chunkSid=chunk_49169"
} | Andrew Huberman: I could be for aesthetic reasons, but also for balancing strength and for health of, and the integrity of the joints, et cetera. And in addition to that, by training a bunch of different muscle groups together, you have the opportunity to get the more systemic hormonal effects and metabolic effects that occur when you're not just training one muscle group and isolating that one muscle group, but rather training a bunch of muscle groups together. So Wednesday I train torso and I do that in push pull fashion just for kind of time efficiency. Sometimes that means doing a pushing exercise and then a pulling exercise. Sometimes it might even mean doing a set of pushing and then a set of pulling and going back and forth. However, if you're in a gym, in particular, a crowded gym, please don't be one of those people that colonizes multiple pieces of equipment and says, I'm working there, I'm working there, and that can be quite a dance and it can be hard to orchestrate a workout like that. So sometimes it will be starting off with a set of shoulder presses and then doing all your sets of those and then moving to your chin ups and then moving perhaps back to shoulders and realizing, ah, oh, someone's on the machine that I wanted, or using the equipment that I wanted, so I'll just finish up the pulling, I'll finish up the back work and then go in to the push.
Andrew Huberman: I don't obsess over the alternation in any kind of strict way. I really just try and get the muscles of the torso trained. And again, it's two exercises per muscle group. And one of those exercises is going to be something where there's, I realize this isn't physiologically accurate, but a shortening of the muscle or where they, at the end of the movement, the muscle is under maximal contraction. I could throw out some names of exercises just for purpose of understanding. So this would be like cable crossovers for the chest, the peak contraction is at the end, whereas something like an incline press, there's more of a stretch provided it's done over a full range of motion at the beginning of the movement. So again, something where there's a stretch and something where there's a peak contraction. For the shoulders, it's a little bit harder to do, although there are ways to do that. And Jeff Cavaliere has excellent workouts available, zero cost, on YouTube. |
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"chunkTitle": "Torso Resistance Training",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24503&chunkSid=chunk_49168"
} | Andrew Huberman: Okay, so long endurance on Sunday, leg resistance training on Monday and on Tuesday, heat cold contrast. That brings us to Wednesday. And on Wednesday we get back to a resistance training workout. And the resistance training workout that I emphasize on Wednesday is one in which you train your torso. Yes, literally your torso. I know this is counter to this so-called bro science of bro splits. I don't know who originated that term, it's a terrible term. It essentially alienates anyone who's not a bro or considers themselves a bro. But in any case, this is not about training chest or back or shoulders. In fact, it's really about strengthening the muscles of the torso and of course includes the chest and the shoulders and the back. And I'm sure, as I say this, a number of people out there who are obsessed with hypertrophy and muscle growth and filling out their shirts or whatever it may be, are thinking, oh no, this is just kind of all around fitness. But no, the point is, on Wednesday you train your torso and that's going to involve some pushing, so that's, for you that might include some training of things like bench presses or incline presses as well as shoulder presses or lateral raises, things for the shoulders as well as for the back, some pulling exercises.
Andrew Huberman: These could be bent over rows or chin-ups or pull-ups. Again, there are enormous number of exercise for each and every one of these muscle groups. Now, I believe there's a clear benefit to training all these muscle groups together on the same day, because much in the same way that training legs all on one day can lead to these systemic effects because they're large muscle groups, working both the pushing muscles and the pulling muscles of the torso on one day, at least in the context of this program, is very time efficient, and tends to wick out into a number of different dimensions of health that at least I'm interested in and I think a lot of other people are interested in. What are those? Well, let's think again, I want to be strong in not just my legs, but my upper body. I also may want, may want to engage some hypertrophy, to grow certain muscle groups in order to create a sense of balance. |
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"chunkTitle": "Recovery Benefits",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24502&chunkSid=chunk_49167"
} | Andrew Huberman: You can actually download those protocols very easily without even signing up if you just want to access them straight off. So Tuesday is really about recovery and about getting some additional cardiovascular benefits from heat cold contrast. One other thing that's built into the rationale for doing a lot of heat and cold on one day as opposed to doing it every day... Well, in addition to it being a little bit more convenient because certainly some people don't access to heat and cold sauna and cold dunks et cetera every day. So maybe getting to do that one day is more accessible or feasible. But in addition to that, it's very clear that while there are benefits to doing sauna often, and we talked about this in the deliberate heat episode and the episode with Dr. Rhonda Patrick when she was a guest on this podcast, it's also clear that if you do sauna seldom, that is once a week, but you do a lot of it on one day, so in this case, it's an hour, if it's, remember, it's one more, it's three to five rounds of 20 minutes of sauna followed by about 5 minutes of cold or so, by doing that all on one day, the peer reviewed research that's covered in the episode on deliberate heat, this is a study out of Finland, showed that you get massive, even 16 fold increases in growth hormone, which are extremely beneficial for metabolism and for recovery. So these massive increases in growth hormone are seen when you are doing these sessions of sauna that are repeated on the same day and you're only doing that about once a week.
Andrew Huberman: Whereas if you do sauna more often, there are certainly benefits to that, but it's time consuming and you need access to sauna more often than one day a week if you're doing it more than one day a week. But if you do it one day a week and you're doing a lot of sessions within that day, as I've detailed here, you see these massive increases in growth hormone that are not observed if you're doing sauna more often for the other benefits of sauna. Now the effects of cold are many, it's not just vasoconstriction, but the effects of cold are also counterbalanced by some of the problems with deliberate cold exposure that maybe you've heard about on this podcast and a lot of other podcasts and seem to be a kind of a buzz theme on Twitter and elsewhere. And the point is this, there are a number of quality studies showing that if you do deliberate cold exposure, in particular ice baths or getting into very cold water immediately after an endurance training session or a strength and hypertrophy session, it can indeed, yes, it can disrupt or prevent some of the adaptations that you are seeking with strength and hypertrophy and endurance workouts.
Andrew Huberman: Okay, so you heard that right. And I believe that to be true based on now several quality peer-reviewed studies. So by doing your deliberate cold exposure on Tuesday, you're not going to get those effects, that is the blocking of hypertrophy or the blocking of strength improvement or the blocking or prevention of improvements in endurance that would occur if you immediately got into the ice bath after a hypertrophy strength or endurance workout. Now the caveat to that is if you are somebody who likes to do cold showers, I am not aware of any data that says that cold showers cannot be performed after a strength hypertrophy or endurance workout. Cold showers are different than submersion up to the neck in an ice bath or another cold body of water for a number of different reasons. In fact, they tap into different aspects of the nervous system entirely.
Andrew Huberman: We don't have time to go into that now, it's covered in the episode on deliberate cold exposure, but the simple point is by doing your heat and cold contrast, or hey, listen, if you're somebody who doesn't have access to sauna or you don't like hot baths and you just do some deliberate cold exposure on Tuesday, you are doing that separate from your strength and hypertrophy and endurance workouts such that it will not impede the benefits of those workouts. |
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"chunkTitle": "Hot and Cold Contrast",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24502&chunkSid=chunk_49166"
} | Andrew Huberman: Same thing with the heat, hot enough that you're sweating and that you want to get out, but not so hot that you're running the risk of injuring yourself or killing yourself. And again, that will vary from person to person. So you have to build up slowly, be careful and build up empirically. I do that on Tuesdays again as a way to accelerate recovery and because it's very clear that there are cardiovascular benefits, maybe even benefits for the brain related to the cardiovascular benefits because of course the brain needs a lot of blood flow and needs a lot of nutrients and other things flowing into and out of there, debris out and nutrients and other things into the brain. Heat can help accelerate that or improve that. And so I'm doing that to improve cardiovascular function, improve brain health, and then the cold contrast provides a sort of accelerator on that or an amplifier I think is the better way to phrase it on that process because in the cold you get vasoconstriction and then in the heat you get vasodilation. And so you're maximizing that process, which is actually a neural process.
Andrew Huberman: Nerves actually innervate the blood vessels and capillaries and even the arteries in order to allow that constriction and dilation process to occur. So Tuesday is really about recovery, but my recovery day isn't necessarily about just laying around and not doing anything. I might still also take some walks that day. Remember, I want to try and get that 200 minutes of zone two cardio across the week, and sometimes, not often, but sometimes I'll get in a few minutes or more of walking quickly that day. But generally I'm working a lot on Tuesday as I do on Monday, and I'm a little bit tired and maybe even a little bit sore from my leg workout the previous day Monday. So I try and get that hot cold contrast. There are other benefits to hot and cold contrast. We have a description of the different protocols for hot and for cold and their contrast at our Huberman Lab newsletter. You can find that by going to hubermanlab.com. Go to the newsletter tab under the menu and you can sign up. |
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"chunkTitle": "Recovery and Stimulus",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24502&chunkSid=chunk_49165"
} | Andrew Huberman: Then I get out and then I will get into an ice bath or a cold water bath that's about 45 to 50 degrees Fahrenheit. Again, don't get into water that's so cold that you go into shock. I'll explain what a good cold stimulus could be for you and how to determine that. Or if I don't have access to my sauna and my ice bath, what I can do if I'm traveling is I will take a hot bath and then alternate with cold shower, hot bath, cold shower. It's hard to do hot bath ice bath unless you have two baths. I don't know any hotel rooms, at least I've never stayed in one that has two baths, although I'm sure they're out there. But for me, this is heat cold contrast. And really what this day is about is two things. First of all, I'm trying to accelerate recovery from the leg workout I did previously. Also, if you listen to our episode of the Huberman Lab podcast about deliberate heat exposure or you listen to our episode of the Huberman Lab podcast about deliberate cold exposure, I talk about some of the benefits of heat and cold, and I get into a lot of details about how you can access heat.
Andrew Huberman: You can do baths, you can do saunas, you can even take hot showers. If you don't have access to any of that, you could even wrap your body from the neck down in a garbage bag, plastic garbage bags, believe it or not, wrestlers used to do this, put on some sweats and go running. That'll get you warm. Again, be careful not to overheat and then you can get into a cold shower. So there's a lot of ways, depending on your budget and what you have access to. I don't use cryo, these cryotherapy chambers, they're hard to find. They're expensive. Again, I use sauna and ice bath and I will do anywhere from three to five rounds, which is a lot, anywhere from three to five rounds of heat for about 20 minutes and cold for about 5 minutes. How cold should the cold be? We covered this in the episode on deliberate cold exposure. Here's a general rule of thumb. It should be cold enough that you really want to get out, but not so cold that it's unsafe. And that will vary from person to person. So I cannot give you a simple prescriptive there. |
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"chunkTitle": "Tuesday Recovery Routine",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24502&chunkSid=chunk_49164"
} | Andrew Huberman: Okay, so with what I would call a standard endurance workout done on Sunday, and I say standard because most people, when they hear endurance, they think of the ability to endure, to continue in a repeated movement or exercise over some period of time, with that workout done on Sunday, and then with the leg workout done on Monday, you can feel really good about how you're heading into the week. However, after training legs on Monday, I experience that doing cardiovascular workouts the next day is either inefficient or at least doesn't really allow me to completely recover from my leg workout. Now, I realize that some people are going to immediately scoff at that, and in fact, there are really beautiful papers out there talking about how one can actually do a fair amount of cardiovascular exercise without interfering with their strength and speed and hypertrophy improvements and vice versa. In fact, there's a terrific review that was mentioned on the podcast with Dr. Andy Galpin.
Andrew Huberman: This is a review that we'll provide a citation to, and a reference and a link to, which is the review by Murach and Bagley, which talks about whether or not there's interference between strength and endurance workouts. Really interesting review if you want to peruse that. But with all that said, I like to take Tuesday as a no endurance, no resistance training day, but that doesn't mean that I'm not doing anything for my overall health and fitness. On Tuesdays, I do a series of heat cold contrast. In other words, I get really, really warm and then I get really, really cold, I get really, really warm and I get really, really cold repeatedly. And the way I do that is by getting into a hot sauna. So for me, that's really hot, but I've built up my heat conditioning, so please don't do this unless you've built up your ability to withstand heat. And I'll get in for about 20 minutes. Sometimes 15, but usually 20 minutes. |
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] | {
"chunkTitle": "Testosterone and Training",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29623&chunkSid=chunk_58829"
} | Andrew Huberman: But as long as we're on the interactions between androgens testosterone and its derivatives and different tissues from the work that you did as a PhD student and throughout your career, could you say that there are some general principles of training that favor testosterone production? In terms of that somebody who's not an elite athlete could use somebody who's already adapted to weight training somewhat like they know the difference between a dumbbell and a barbell and they know the various movements, they're not going to damage themselves. But once they're doing that I've heard shorter sessions are better than longer sessions, but in rep loads, there's a lot of parameter space. But if you were going to throw out some of the parameters that you think are most important to pay attention to, for the typical person who's trying to use weight training to build or maintain muscle, lose body fat, so body recomposition and or stay strong and healthy for sport of a different kind.
Duncan French: Yes. So the work that we obviously I was exposed to back in my PhD, it was a double edged sword. And as much as testosterone is really stimulated by an intensity factor and also a volume factor, now growth hormone is a little bit different. That's largely driven by an intensity factor alone.
Andrew Huberman: Oh, really? I always thought that growth hormone was driven by volume, which just goes to show you maybe I've got no, I think you're probably right. Which just goes to show you that most of what's out there on the internet is completely not only is it wrong, it's usually backwards. So no, trust I i know. Trust your instinct, because I think people just make this stuff up because it's very hard to measure growth hormone and testosterone. And I can't imagine most of the stuff that I see out there, they're taking drips and measuring free versus bound and all this kind of stuff. But that's what you do in laboratories, right? Yeah.
Duncan French: You look at total composition and you look at how much of that is free circulating in the system, how much is bound and therefore biologically active, bound to receptor creating adaptation. But yeah, coming back to testosterone, in terms of the training strategies, it's largely driven by both an intensity and a volume factor. So if you look at many of the exercise interventions that we use to try and investigate and interrogate testosterone, it was usually a six by ten protocol. So you're touching six by ten, meaning six sets of ten repetitions, which is quite a large 60 repetitions, is quite a large volume for a single exercise. And that was usually pitched at about 80% of a one repetition max intensity.
Andrew Huberman: Okay, so 80% of the one rep max, six sets of ten reps separated by rest of two minutes. Two minutes, which is actually pretty fast, at least to me. Anytime you see these two to three minutes when you're actually watching the clock, those two minute rest periods go by pretty fast.
Duncan French: By the third 4th set, you're dying for more. And I think we formulated that kind of exercise protocol to really target the release of testosterone and try and drive up these anabolic environments to study the endocrine consequences. But I think that's the type of protocol that is most advantageous for driving anabolic environment.
Andrew Huberman: And that was it for the workout.
Duncan French: Yeah, we would do that in a back squat. So multi joint, challenging exercise, multimuscle, multi joint, 80% load of your one repetition max and then six by ten. We did play around with your classic German volume type ten x ten kind of protocols, but they were just unsustainable at that 80%. The key to what we also did was we always adjusted the load to make sure that it was ten repetitions that were sustained. So if the load was too high and an athlete or participant had to drop the weight on the 6th repetition, we would unload the bar and make sure they completed the ten repetitions, bringing me back to the point of it's an intensity and a volume derivative that is going to be most advantageous for testosterone release.
Andrew Huberman: That's really interesting. |
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"chunkTitle": "Building Muscle",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24501&chunkSid=chunk_49162"
} | Andrew Huberman: I think a key principle that everyone should pay attention to is one that was taught to me by an excellent strength coach years ago, and I still use this and at least it works for me. For each muscle group, try and find an exercise in which you get that muscle into a weighted stretch position. So this would be, for instance, the standing calf raise, down at the bottom, it's weighted and you're in a deep stretch provided you're doing the movement correctly. As well as another exercise where you're getting contraction in the shortened position of the muscle. So for the hamstrings, that would be the leg curl, for the calves, it would be a seated calf raise, for the quadriceps, the leg extension is, if the machine is designed right and you're doing it correctly, the peak contraction is largely going to occur at the legs extended position, but then another exercise for each muscle group that puts the muscle into more of a stretched or at least a larger range of motion or compound type movement, but ideally where there's some stretch there. So I guess I will tell you what exercise I do, for the quadriceps is going to be leg extensions and hack squats.
Andrew Huberman: I use hack squats because I don't do free bar squats for safety reasons, and I like the hack squat machine. I'll do leg curls and glute-ham raises for hamstrings, and I'll do standing calf raises and seated calf raises for the calves. Again, those are the movements that I use because I can perform them safely in the repetition ranges and with the weights that are required for me to either maintain or build leg strength and calf strength. But you might decide that for you, dead lifts are absolutely essential and terrific, or squats free bar squats are absolutely terrific or front squats. I'm not here to tell you which exercises to do or not do. I am telling you that it's probably wise to at least consider doing at least two exercises per muscle group, probably three maximum, if you ask me if you're doing your entire legs and calves in one day. But to think about doing one exercise where the muscle's brought into that shortened peak contraction position, like leg curls or leg extensions or seated calf raise, and then another exercise for each muscle group where there's more of a elongation and maybe even a stretch on the muscle group. |
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"chunkTitle": "Muscle Training Frequency",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24501&chunkSid=chunk_49161"
} | Andrew Huberman: I realize that within the literature, it is believed, and I think generally accepted, that when you stimulate muscle hypertrophy or strength increases, it impacts the nervous system, it also causes things like protein synthesis, et cetera. There are a number of different forms of adaptation that occur to give you muscle strength and size changes. And these days people talk a lot about needing to stimulate muscle growth or muscle strength at least every 48 hours. But I can tell you that I recover route there slowly, and I benefit from working the same muscle group about twice per week, with longer, or I should say more days of rest in between those workouts. So if I train legs on Monday, believe it or not, I'm only training legs on Monday. I do not have a second leg workout during the week. However, on Friday, I do a high intensity interval training session that serves two purposes.
Andrew Huberman: One is it serves the purpose of triggering a certain type of endurance and getting my heart rate very, very high. And in addition to that, because of the way I do that workout, it acts as a sort of supplement or a more moderate intensity workout for quadriceps, hamstrings, and calves, such that I at least never lose strength, and in fact, generally build strength from one leg workout to the next, provided I'm doing things correctly. So what I'm not referring to is the kind of classic super high intensity training once per week and then not actually training that muscle group again. For me, it's really training each muscle group twice per week, once directly and then once indirectly, either during another weight training workout or during a cardiovascular, I should say endurance training workout. So again, legs on Monday, the workout is 50 to 60 minutes, after a brief warmup. I generally pick two exercises per muscle group. So again, I'm doing calves, I'm doing quadriceps, and I'm doing hamstrings.
Andrew Huberman: You should pick the exercises that work for you. So that's why I'm actually not going to share which exercises I use. I'll give you a couple suggestions about the ones I do use, but really, exercise selection, as Dr. Andy Galpin pointed out, is a very important variable. And the key thing to emphasize for that variable is that you need to be able to perform the movement safely. So I know there's a huge debate out there, and people love to argue about whether or not one can squat or deadlift for long periods of time, or should or should not. Some people say you absolutely should. I personally do not squat and do not deadlift. I've actually never done much squatting or deadlifting, and I know some people out there are probably rolling their eyes or switching the channel at this point. But I can say that for me, I've been able to achieve the strength and hypertrophy goals that I've been seeking, doing things like leg extensions and hack squats or for hamstrings, doing things like leg curls and glute-ham raises or for calves doing standing and seated calf raises and so on. |
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"chunkTitle": "Resistance Training Principles",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24501&chunkSid=chunk_49160"
} | Andrew Huberman: Okay, so now that we're talking about resistance training, the question is going to come up about sets and reps and all of that business. That was covered in a lot of detail on the podcast with Dr. Andy Galpin, and I'm going to get into some of that detail now, but I'm going to wait until I describe the entire set of workouts for the week before I go into even more detail, because there's a way of what's called periodizing that is changing the sets and reps, et cetera, across the week, and indeed from month to month, that's really optimal. But I don't want to make it seem as if all of that just pertains to the leg workout. It actually pertains to all of the resistance training. So I'll just give you a couple of teasers about the key principles of resistance training that I think are almost universally, if not universally, then generally accepted in the strength training and physiology community. And then later I'll get back to some of the overarching principles that apply to all strength and hypertrophy workouts across the week, including the ones for the torso, the arms, et cetera.
Andrew Huberman: Okay, so legs fall on Monday, I should say that leg workouts, like all resistance training workouts, for me, consist of about, again, I'm not neurotically attached to this, but about 10 minutes of warming up and then about 50, five zero, to 60 minutes of real work. Now, of course, some of that is going to be rest between sets, but by real work, I mean really hard work, not necessarily to failure, we'll talk about failure in a little bit, but hard work where I'm struggling to complete the final repetitions, if not going to failure to continue to move the weight repetitions. And again, the entire work portion of that workout is about 50 to 60 minutes. Why? Well, past 60 minutes, you start getting increases in cortisol that really impede recovery. And I personally am somebody that does not recover very well from high intensity exercise. |
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"chunkTitle": "Endurance Training Tips",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24499&chunkSid=chunk_49158"
} | Andrew Huberman: Now, a really important point to make about this Sunday endurance workout is that allows you to check off a box and that box is 75 or so minutes of zone two cardio, because as you may have heard, either in this podcast or from others out there like Dr. Peter Attia, getting 180 to 200 minutes of zone two cardio per week has enormous positive effects on longevity and enormous positive effects on general health, again, in terms of cardiovascular function, but also metabolic fuel utilization, also in terms of your musculature and your ability to use your body over long distances for long periods of time. So while it doesn't complete all 180 to 200 minutes per week, it certainly gets you a good distance, pun intended, toward that goal.
Andrew Huberman: Now, I want to acknowledge that some people might be starting a fitness program, and so 60 to 75 minutes of jogging might be too long or a three hour weight vested hike, or some people might even do what's called a ruck, like you wear a rucksack, that might be too much, in which case certainly start with less and go on flat ground and go at the rate that allows you to get into zone two, but that is not excessively difficult for you. And then as you build up fitness, you can add time or you can add weight through a weight vest, or if you don't want to buy a weight vest or can't afford one, there's a simple solution to that, I actually have a good anecdote about that. One time I was heading out for a hike with a friend of mine, he was a former SEAL team operator, I'll never forget this, and he said, oh yeah, "I'll bring you a sack." And I thought he meant like a sack lunch, like he was going to bring lunch. And I showed up and he basically gave me a backpack that was loaded with a bunch of stuff and the backpack weighed about 40 pounds. And then we took a hike. So I was thinking lunch, he was thinking weighted backpack, and weighted backpack or even just any kind of strong sack that you can put over your shoulders or even carry in your arms, it's going to work exceedingly well to build in some extra requirement for effort. So you certainly don't have to purchase a weight vest in order to get the benefits of bringing additional weight along with you on these long cardiovascular events. But again, build up over time, you can add time, you can add weight, and that's also a really nice feature of adding weight, which is at some point your schedule might be such, or you just don't really want to keep adding more and more and more time on this long endurance Sunday, in this case, workout, in that case add weight.
Andrew Huberman: You can also, as you build up fitness, you can add speed to it, your zone two and what zone two is won't shift, but what work is required from you in order to get into zone two will shift. That is as you get more and more fit, you'll have to move faster and or bring more weight in order to stay in zone two and that will simply tell you that you are indeed improving your endurance. |
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"chunkTitle": "Endurance Foundation",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24499&chunkSid=chunk_49157"
} | Andrew Huberman: For me, this long Sunday jog of 60 to 75 minutes or long Sunday hike or weighted walk or weighted hike really accomplishes that goal. Sometimes leads to a little bit of soreness, particularly in my calves or if I'm wearing the weight vest, sometimes my midsection will get sore because I'm trying to remain upright. So I think it also builds up some muscular endurance, not just cardiovascular endurance, but again, throughout the entire time that I'm jogging or hiking, what I'm trying to get to is a place where I can feel that my pulse rate is definitely elevated, but it's not so elevated that I have to stop because I'm out of breath. And because I know some people out there might be really neurotic about this sort of thing, if you have to stop because you're out of breath, that doesn't mean that you blew the workout, that you now aren't getting endurance. Of course, you're getting benefits from it. So I'm not absolutely neurotic about always staying exactly in that heart rate zone.
Andrew Huberman: I might stop and have a conversation for a moment if it's a longer hike, although I really try and keep moving and I try and push myself just a little bit further than where I'm exceedingly comfortable. And so for me, doing this long Sunday hike or jog really provides a foundation, a base for endurance that then the other endurance workouts that I'll describe later, that take place later in the week, can build on. Now, as I mentioned earlier, we will get back to the mechanisms that this taps into and why this is so useful. There are multiple benefits to doing these kinds of endurance type workouts in zone two cardio. But by putting it at the start of my week, again, my week starts on Sunday, I'm sure that regardless of how the rest of the week goes, that I got my endurance training in, and of course I'm going to want to, and I will do endurance training other days during the week, but if something comes up or I happen to get sick or I'm really behind in terms of work and I can't get other workouts in, this Sunday long jog or hike really provides that fundamental, I can honestly say foundation, for cardiovascular fitness and endurance that I can hang my hat on and say, okay, I've got that one in the bag, and I can then look to other days of the week to focus on other aspects of fitness. |
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] | {
"chunkTitle": "Weight Vest Benefits",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24499&chunkSid=chunk_49156"
} | Andrew Huberman: I will say that there's a specific tool or a specific change that you can make to this Sunday long endurance, or at least what I consider long for me, I mean it's by no means a marathon or an Ironman, but this long endurance training, and that's the use of a weight vest. So something that I've really started utilizing more recently, and by more recently, I really mean within the last year or so, is I purchased one of these weight vests that can be anywhere from 10 to 50 pounds. What I use in the weight vest is irrelevant. But it certainly changes the level of effort required when taking a hike or even a walk. Now there's an additional benefit of the weight vest, which is that if you are going out for a hike or even for a walk for social reasons and you're with somebody that's not quite at the same fitness level that you are, frankly it's a little bit rude to just keep walking ahead of them and running back or running ahead and running back.
Andrew Huberman: Oftentimes you really want to spend time with the person and you don't want them to feel as if they're holding you up. And so the weight vest is a terrific way to get some additional work, then, as you'll find if you wear a weight vest, it is additional work on, say, a shorter hike. So maybe the person you're with only has time for an hour long hike, or maybe they just don't have the fitness to do a two hour, three hour hike. So I'll throw on the weight vest and I'll head out for a walk with them or a hike with them, or sometimes I'll go out on a long hike with a weight vest myself. So again, the point of this, for me, Sunday, although it could fall on any day for you, workout, is really to build up that long form endurance. And this fits well with what Dr. Andy Galpin and Dr. Peter Attia referred to as the real need to get in some long endurance type work at some point or even multiple points throughout the week. |
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"chunkTitle": "Zone Two Cardio",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24499&chunkSid=chunk_49155"
} | Andrew Huberman: Zone two cardio is the kind of cardiovascular exercise in which you're pushing yourself to move such that you're breathing faster than normal, your heart is beating faster than normal, however, you are still able to sustain a conversation. But if you were to push yourself any harder, that is move faster or go up a steeper incline at the same rate you happen to be at any one moment, you would lose that ability to speak, you wouldn't be able to complete sentences, you would be out of breath or you'd have to pause mid-sentence. Now, it's near impossible, even with a heart rate monitor, to stay exactly in zone two unless you're very, very skilled at that. So I don't obsess over that, and in fact I don't wear a heart rate monitor when I do this exercise, but for me, the goal is to head out on Sunday and get 60 to 75 minutes of jogging in zone two. Now of course I like to jog, but that doesn't mean that you have to jog.
Andrew Huberman: You could replace jogging with rowing on a rowing machine or maybe even rowing an actual boat if you have access to that or cycling or swimming, something that allows you continuous movement for 60 to 75 minutes at that zone two threshold we talked about earlier. For me, that can include some hills, and when I say hills, they could be very steep hills, but I simply slow my pace down in order to stay in that roughly zone two range. Or it could be that they are more low grade hills and I might just slow down a little bit or I might even push myself a tiny bit that day. But really I'm just trying to build that long endurance. I'm trying to build up my capacity or maintain my capacity to go a long distance without fatiguing.
Andrew Huberman: Now some days, meaning some Sundays, since I tend to do this almost always on Sunday, although there are exceptions, instead of doing the 60 to 75 minute jog, what I'll do is I will head out for a long hike that could be two and a half hours or three hours or maybe even a four or five hour hike. Sometimes it's very long. And I'll do that sometimes simply to mix up the routine, because sometimes jogging and jogging the same routes gets boring to me. I do enjoy running, that's something I've been doing for a very long time, but sometimes it just gets a little bit tedious and I want to do something different. Also, sometimes I want to be social on Sundays. I want to head out on a hike with my partner or I want to meet up with friends and hike with them. And so taking a long hike on Sunday is something that also could be quite social. And then I don't have to worry about also getting in my workout when I'm heading out on a hike with my partner or going out to meet with friends or things of that sort. |
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"chunkTitle": "Fitness Protocol",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24499&chunkSid=chunk_49154"
} | Andrew Huberman: So let's drill into that foundational protocol and I'll keep referring to it as the foundational protocol, not because it's the one that I use, although it is the one that I use, and not because it's the one that we're talking about today, although it's the one we're talking about today, but because we need some general framework from which to build out the more specific protocols that we'll get into in a bit more detail later. So in this foundational protocol for fitness, what you'll notice is that on any one given day, you're going to focus on one particular aspect of fitness. Maybe it's endurance, maybe it's strength, maybe it's hypertrophy, in particular, it might be hypertrophy for a particular muscle group or muscle groups. That said, across the entire week, it's designed to bring fitness and different forms of fitness to all aspects of your body. So this particular protocol begins on Sunday, although that's simply the day that I happen to begin the protocol. And again, this protocol is not important because it's the one that I follow.
Andrew Huberman: I follow it because it is important. In other words, it's a protocol that's really gleaned from the scientific literature and the experts, that is for you. So this fitness protocol is really about you. I just may refer to it as the one that I follow simply for ease of communication. And for me, my week begins on Sunday. So I do my very best to get a workout in on Sunday. And for me, that workout is that of a endurance workout. It's designed to either maintain or increase my endurance, and the endurance type that I'm referring to is endurance of 30 minutes or more. In fact, for me, the goal is always to get either 60 to 75 minutes of jogging. So this would be so-called zone two cardio, people probably have heard of zone two cardio, but if you haven't, that's okay. Zone two cardio is something that you could measure with a heart rate monitor or other device, but you don't need to. |
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"chunkTitle": "Overload, Adaptation, and Individualization",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28756&chunkSid=chunk_57103"
} | Andy Galpin: You have got to have some sort of overload. The body works as an adaptation mechanism, right? So in fact, we talked previously about the Harvard Fatigue Lab and one of the things actually people don't realize is the concept of homeostasis actually comes from research at the Harvard Fatigue Lab. It was work that they did on an endurance runner, I forget his name. And they sort of realized that after a long period of time working out. This is an acute exercise bout. The body actually comes back to some stable place despite the fact he was continuing to work and that's exactly what bore the phrase steady state. And that actually then they launched off. Andy said, wow, there's this state that the body wants to be in and we'll call this homeostasis. So those all concepts came out of exercise physiology which is really really cool, right? We don't get a lot of love a lot of times scientifically, but that's a good one that we took. So why that all matters is we have got to achieve some sort of overload without going excess. So we'll cover that later of exactly what to do and we'll potentially get into overtraining and monitoring and measuring things like that. But you have to have some sort of consistent, predictable overload.
Andy Galpin: That's what's going to cause adaptation to continue to cause stress. If you don't do that you can still do things like burn calories, you can still get some of the other benefits of exercise like improved mood, cognitive function, et cetera, et cetera. Flexibility increases. All those can happen without a progressive overload. But if you want to see these gains in strength and hypertrophy, you really need to progressively overload. So that's concept number two. The third one here is going to be individualization and this is where we can get into things like personal preference, equipment availability. You have kettlebells or dumbbells, you only have bands or you have none of that. These are all smaller details but that's an important component to it. The last one I really want to get into is picking the appropriate target. And we went through this when we talked about the fitness protocol. Andy, if you run through something like that and you run some testing, andy figure out where your biggest limitations are. |
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] | {
"chunkTitle": "Muscle Fiber Efficiency",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28750&chunkSid=chunk_57091"
} | Andy Galpin: I know a lot of I just lost a lot of people, but you can go look at some of these images. The Sarcobosma chicken gets activated more, it gets more sensitive. It is better at releasing calcium, bringing it back in and doing it again. The bond between the cross bridge of the myosin and actin gets stronger. The calcium affinity is the phrase that we use there, increases. So we're literally walking through almost the entire process of skeletal muscle contraction here. And every step along the way we see improvements. So that net result is we see, again, more force production independent of any change in size, independent of any increase in contractile units. We didn't add anything to the equation. We didn't change size. We did nothing but improve efficiency effectively independent of that. Now we can actually start talking about changing muscle fiber type. So we can change our fibers from a slow twitch fiber to a fast twitch fiber.
Andy Galpin: That alone is going to give you more force production, again, independent of size. Fast twitch fibers tend to be larger than slow twitch fibers, but not always, especially in the presence of endurance training. So if you do a lot of consistent endurance training, it's very common for us to find sole chitch fibers that are as similar size, if not larger, often very often larger than the fast touch fibers.
Andrew Huberman: If you do a lot of slow.
Andy Galpin: Fibers, big, slow, very metabolically effective fibers. So extremely fatigue resistant. So it's not a bad thing to call them slow. We tend to say fast and slow. And slow has this negative connotation but it's a quite healthy fiber type to have outside of that. Now, we haven't even gotten into things like penation angle. So this is the angle at which your muscle fibers interact with your bone. So we tend to think about this as like a muscle fiber is pulling on a muscle. Well, some of these are oriented at almost a 90 degree. So a fiber runs perpendicular into the bone and some of them are closer to like a 45 degree and some of them are closer to almost parallel. And that confers a lot of unique mechanical benefits. So in one area it's actually going to increase force production. You go the other direction increases velocity. And so we have all kinds of changes in the angle at which the muscle inserts into the bone. Now we're already in the mechanic side of it, right? So we've how effectively it pulls. And with any of these things, it's always a give and take. So you're going to give up in the case of planation angle, you're going to give up strength, but you're going to increase a lot shortening velocity. Or if you want to increase the velocity, you're going to give up sort of the strength. |
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] | {
"chunkTitle": "Benefits of Tranny",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28750&chunkSid=chunk_57090"
} | Andy Galpin: They are spread out across, horizontally, vertically, as well as closer to the bone and further to the surface. So they're moved throughout the entire way. And this is what allows you to have smoother contractions and you don't have specificity and things like that. So we see improvements from the neuromuscular side, like firing rate. We see synchronization improvements that are coming in. You also see improvements in things like acetylcholine release from the presynaptic neuron. So you're getting it faster. We see calcium recycling is improved back to there. So in order for without walking into too much of the biochemistry, in order for a signal to go from nerve to muscle, there's a little bit of a gap. There's a physical space that happens. Andy, what happens is you release this molecule called acetylcholine. This goes into the post synaptic cleft and then that actually binds to a receptor. That receptor actually opens up a door that lets sodium in. That's really what's happening. So it's not the cocholine.
Andy Galpin: Well, that acetylcholine then sits on that receptor site. It's broken down, put back in and recycled back up in the presynaptic nerve site. The faster you can do that, the faster you can recycle that signal. And so almost everything that I describe in that entire system improves and has been shown to increase with tranny. So that alone is given to give you benefits. We haven't even walked into getting from an electrical signal now into an action potential which is going to cause a muscle contraction. So getting from nerve into the muscle, we see everything from improvements in what we call contractility, which means the muscle fiber themselves can produce more force or more velocity independent of muscle size changes. This is another component when we ask like, well, how is that I got stronger without getting bigger? Well, in the muscle fiber itself, its ability to contract force increases. And this because we have everything like the Sarcoplasmic reticulum, which is the place that stores and releases the calcium, which is what's needed for this entire cross bridge interaction from the myos. Andy an actin to happen. |
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"chunkTitle": "Strength Training Adaptations",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28750&chunkSid=chunk_57089"
} | Andrew Huberman: So for both men and women, boys, andy, girls, what are the major adaptations that occur to underlie improvements in strength? And if you would, if you could just provide a bullet point list of that and then we can dive into each of those in detail. For instance, are nerves getting more efficient at firing our bones? Enjoying adaptations in different bone connective tissue relationships that underlie strength? I have to imagine all of these things are happening, but what are the major changes that are occurring in those organs and organ systems that reflect someone's ability to on one day lift £100 and then a week later to lift £105?
Andy Galpin: Now I'll try to keep this condensed again. This could be an entire university course. I will also try to give you a little bit of bones here. So normally as a muscle guy, I take all the credit and muscle. Turns out the nervous system gets a little bit of credit too. Here.
Andrew Huberman: Thank you.
Andy Galpin: So as we walk through it, just as a big picture, if we think about, again, what causes human movement, basically everything along that chain will improve the strength training. And I'm not really being using too much hyperbole there. It's quite impressive. So it's going from the nervous system side of the equation. What has to happen for human movement is a nerve has to send a signal through a motor unit. Now a motor unit comes down and innovates multiple muscle fibers. So if you think about your actual muscle, it's not a thing. It is a component of many individual muscle fibers. You've got millions, if not more. Think of it like a ponytail. So we collectively say ponytail. And you think of it as like one thing, but really a ponytail is a combination of tons of individual hairs. Muscle is the same way. So this motor unit comes in and innervates a lot of different muscle fibers. Now, every one of the fibers in a motor unit is generally of the same fiber type. So fast twitch or slow twitch andy, they are not laid out next to each other in the muscle. |
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"chunkTitle": "Women's Physiology",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28749&chunkSid=chunk_57088"
} | Andy Galpin: Positive changes, correct. And if you worked with there are many physicians that specialize in this area, you're going to need a nutrition here. Strength training alone is probably not going to get you there, particularly with women, because you have to figure out why. And there's a lot going on with the physiology and biochemistry. So you probably almost surely need to have some blood chemistry done with that. You have to figure out what's going on menstrual cycle wise. In fact, oftentimes what we'll do for our women very specifically is we use a thing called the rhythm plus a 30 day test. So you can actually do a salivary test across the entire menstrual cycle and you can take samples it's about every other day. So you'll get 15 or 16 samples and you get a really beautiful picture of what's happening hormonally across the entire menstrual cycle. And that's really, really important because typically for women, if you get a single sample or simple time point, whether it's salivary, urine or blood, you can have an order of magnitude difference in any number of metrics because of what phaser. And this is one of the many reasons why it's been such a challenge to do a lot of physiology research with females. Some metrics change throughout the menstrual cycle, others don't.
Andy Galpin: Like strength is a very good example. I can strength tan and I can do a one rep max test on a woman at any point. I don't have to do that at a certain phase of their menstrual cycle because the evidence, I think, is pretty clear at this point that number won't change. So I have no qualms, including females in any of my studies where strength is an absolute, is an important dependent variable because I don't have to adjust around menstrual cycle. Other factors, like anything in blood, anything hormone related, you're going to have to automatically account for it. So what I would say is those folks should absolutely work with a qualified physician. And you're going to have to get some nutrition supplementation potentially, and then maybe even some other stuff going on to make that even more complicated. If you're on any form of birth control or not, that's going to change the entire equation, especially if it's a hormone based birth control. So it just gets really, really complicated.
Andy Galpin: To answer it, though, you can see adaptations, they are significantly diminished relative to if you would have started in your teens and 20s. But there is hope. You just need to work with somebody who specializes in that area. |
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] | {
"chunkTitle": "Strong Bones",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28749&chunkSid=chunk_57087"
} | Andrew Huberman: And I do want to ask about bone, and here I'm not referring to bone mineral density. What I was going to ask is whether or not bone itself can grow and get stronger. And the reason I'm asking is there's a favorite result of mine? I have about 3800 favorite results, 3000 pet peeves and 3800 plus favorite results. But one of my favorite results is from Eric Kendall's lab at Columbia. Eric won the Nobel Prize for learning and memory, and his laboratory got really into the effects of exercise on learning and memory. And they had this incredible result, which is that load bearing exercise stimulates the bones to release something called osteocalcin. Excuse me. And then osteocalcin acts as more or less a hormone, travels to the brain and enhances the memory systems in the brain by enhancing neuron health. That's the basic crux of the studies.
Andrew Huberman: There were several of these and the moment I saw the first of those studies, I thought, well, here's another reason to do resistance type exercise and not just aerobic exercise. And then it brings to mind whether or not bones themselves get stronger when we do resistance training. I don't know the answer to that.
Andy Galpin: Yeah, that's very clearly demonstrated and we've known that for many decades. You have a diminishing ability to do so with age particularly. You need to do this in your teens and 20s. This is where you're going to have the largest ability to enhance bone mineral density. And it's particularly responsive to axial loading. Now, I'm a muscle guy, I'm not a bone specialist. So we would have to consult somebody who can give you more position here. But that you explain axial loading it's up and down. It's vertical.
Andrew Huberman: Okay. So it's almost like a cylinder putting weight on the small end of the cylinder on both small end of the cylinders.
Andy Galpin: Yeah.
Andrew Huberman: If someone doesn't do this in their 20s or teens, however, can we assume that some degree of positive change will occur if they do resistance training, even if it's a small fraction?
Andy Galpin: The answer is yes, it is small. We have worked with a number of women in our rapid health program that come in and they are in their twenty s and they're in their thirty s and they have significant bone mineral density problems. And eight months later we can see noticeable changes that are outside of the measurement error of a Dexa.
Andrew Huberman: Positive changes. |
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"chunkTitle": "Strength Training and Injury Prevention",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28748&chunkSid=chunk_57086"
} | Andy Galpin: This is probably one of the major reasons that strength training reduces injury risk, which is very, very important because people who tend to want to pick up an exercise routine after, say, ten years, the classic cliche is like, I played all these things in high school, then I went to college, got a job. Now I'm 25 or 35 or whatever. Andy, you sort of want to jump back into what you did when you were 20. Well, there's no tissue tolerance left. And what we almost always mean by that is connective tissue. The tolerance in there is not ready for the load you're about to handle. And so you go through some movement, and then boom, sprains tears, even like the more significant ones are on Achilles tear, which is going to really sideline you. So those are some of the problems. And we know strength training has a large role in injury reduction, for stress and strain and overuse injuries. And that's specifically coming for the connective tissue adaptations. Again, the difficult part here is it's very hard to assess.
Andy Galpin: When I was a doctoral student, we played around with patel attendant biopsies, so I actually had one.
Andrew Huberman: There's a little piece of your patel attendant missing. Yeah. Because your own lab.
Andy Galpin: So now I've probably had I don't know how many hundreds of biopsies I've performed on people. Probably well over a thousand. Certainly well over a thousand. I've probably had 35 or 40 done of myself. There's no problem here. I have no scar tissue. I have no loss of function. And I've stuck needles in every leg, like, all over myself. Right. Quads. Mysolius gastroc all up.
Andrew Huberman: Taking tissue out.
Andy Galpin: Yeah, you want the needle? Looks like a pen, basically. And you're alive, and you go in and grab a chunk and you pull it out.
Andrew Huberman: Can I come to your lab and get biopsy? Absolutely, yeah. You're probably looking under the microscope. It'll just look like the molecule.
Andy Galpin: Caffeine there's a mutual friend of ours who came down to the debt. He's a big, big gentleman, big into lifting, very into strength training. And he went through that experience, and he was like, oh, my gosh. It was not what he was hoping to get. He. Actually had unbelievable muscle morphology. His fibers were the diameter of muscle fibers is extremely large. It's one of the biggest cells by volume in all of biology, skeletal muscle in human andy, how large?
Andrew Huberman: Can't help myself.
Andy Galpin: Millimeters well, so you have length and then you have width. Right. So length wise, they can be extraordinarily long. The classic example is like your sartorius, which is like the front of your hip to the inside of your kneecap. Theoretically, those cells can run the entire length, which would be one muscle fiber running that thing. If I were to do a biopsy on you and I pulled that tissue out, I could actually pull an individual fiber out with Tweezers and hold it up and you could see that whole muscle cell.
Andrew Huberman: Yeah, I'm definitely not going to get biopsied.
Andy Galpin: You'd be stunned how big they are. Anyways, his was the size of a rhino. So the diameter of his now he has a well documented assistance in the area of muscle growth, we'll say. But yeah, those can be large. So what were we even talking about there?
Andrew Huberman: Well, I was asking about tendons and ligaments because I'd like to understand the various tissues and organ systems that adapt when one gets stronger, when muscle tissue grows. |
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"chunkTitle": "Muscle as an Organ",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28748&chunkSid=chunk_57085"
} | Andrew Huberman: When strength improves and when hypertrophy increases, is there also involvement in the ligaments, andy tendons, that is, of course the ligaments and tendons are involved in the movements. But do ligaments and tendons themselves grow and or get stronger?
Andy Galpin: This field is really difficult because connective tissue is not vascular. And so their plasticity is significantly lower than skeletal muscle. In fact, if you look across all the organs, skeletal muscle is one of, if not the most plastic, meaning it's the most pliable, the most responsive, the one that's going to adjust. It's paying attention to everything that's being said in the body. You cannot change blood pressure or PH or macronutrients floating around without muscle knowing about it. In fact, this is why we call muscle an organ. People don't tend to think about this. If you were ever on Jeopardy. And they ask you that question of like, what's the biggest organ system in the body? People tend to say the skin muscle is actually the correct answer.
Andrew Huberman: All right, well, I'm going to cite you when I get it. You'll probably get it wrong in Jeopardy. I don't have any immediate plans to go on Jeopardy. But who knows.
Andy Galpin: Oh, there you go. Celebrity Jeopardy.
Andrew Huberman: Henry Huberman wait, I don't know about the celebrity part, but Jeopardy. Would be fun. But I will say the muscle. And if you get a phone call on Jeopardy. I don't know, I haven't seen that show in a very long time, maybe ever. Then I'll call you. But that makes sense. Muscles would be the largest organ system in the body.
Andy Galpin: The reason I was saying that is so muscle is both listening and talking. It is controlling the immune system a lot. It's controlling blood glucose regulation. It is the central depot for amino acids, which are needed to do things like regulate the immune system, build any new red blood cells. A lot of this stuff is coming from skeletal muscles. So when we say organ, by the way, that's actually like a physiological definition. So something that's communicating to either another organ itself or throughout the system. So it's listening and it's talking. Connective tissue is not the same way. And so we do see adaptations. With strength training in connective tissue, it's just much lower. It's difficult to measure effectively. What we know now is you're going to have a combination of adaptations throughout the connective tissue. It is beneficial. |
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"chunkTitle": "Strength vs Hypertrophy",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28747&chunkSid=chunk_57084"
} | Andy Galpin: However, there's a point where you simply have to add more mass to get a higher number. And that's why we have weight classes in those sports and in combat sports and lots of other things. So there's a lot of confusion, right? Because people think, man, either these are the same thing, or if I want to get stronger, I have to get bigger, which is not the case at all. Another misnomer here is I can't get stronger unless I add muscle. That's not true either, right? It's a similar idea. So what I'm saying is you have the ability to do whatever you'd like if you'd like to get stronger. Andy add muscle, great. If you add muscle, you're probably going to bring some strength along for the ride. However, if you want to get stronger and you don't want to add muscle for any reason, personal preference on aesthetics, whether you're in a weight class and you simply can't afford it, it is quite easy to get stronger and not add much muscle mass either. Andy so differentiating these two things is one of them is simply a measure of size, and the other one is a measure of force. And when we talk about strength, what we're really talking about are two unique components.
Andy Galpin: Component one is what I call the physiology. So what is the ability of the neuromuscular system? What is the ability of the muscle fibers to contract and produce force? The other one is what we call mechanics. And mechanics is simply things like it's minutiae down to how long your femurs are relative to your tibia or other things like this is biomechanics, this is also technique. This is skill. This is how smooth do you feel? This is are you firing the right muscle group in the right sequence and order? And all of these things play into strength. So somebody who maybe has more force capability in their muscle fibers, but their technique andy the movement is worse, may lose in a competition or somebody again who's like if you go into the world of speed and power, especially, you'll hear a lot of people talk about like the rhythm. And there's just a certain rhythm that has to happen if you want to jump as high as possible or run as fast as possible. But that's all mechanics at this fundamental level. So when we look at hypertrophy, it's just still simply about how big the muscle is. So those are the really the similarities and distinctions between strength and hypertrophy. |
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] | {
"chunkTitle": "High-Quality Supplements",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28746&chunkSid=chunk_57082"
} | Andrew Huberman: Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is also separate from Dr. Galpin's teaching and research roles at Cal State Fullerton. It is, however, part of our desire and effort to bring zero cost to consumer information about science and science related tools to the general public. In keeping with that theme, we'd like to thank the sponsors of today's podcast. Our first sponsor is Momentous. Momentous makes supplements of the absolute highest quality. The Huberman Lab Podcast is proud to be partnering with Momentous for several important reasons. First of all, as I mentioned, their supplements are of extremely high quality. Second of all, their supplements are generally in single ingredient formulations. If you're going to develop a supplementation protocol, you're going to want to focus mainly on using single ingredient formulations.
Andrew Huberman: With single ingredient formulations, you can devise the most logical and effective and cost effective supplementation regimen for your goals. In addition, Momentous supplements ship internationally. And this is of course important because we realize that many of the Huberman Lab Podcast listeners reside outside the United States. If you'd like to try the various supplements mentioned on the Huberman Lab Podcast, in particular, supplements for hormone health, for sleep optimization, for focus, as well as a number of other things including exercise recovery, you can go to Livemomentous spelled Ous. So that's Livemomentous.com Huberman today's episode is also brought to us by Eight Sleep. Eight Sleep makes smart mattress covers with cooling, creatine and sleep tracking capacity. I've been using an eight sleep mattress cover for about the last eight months, and it has completely transformed my sleep.
Andrew Huberman: I'm sleeping about the same amount, but I'm sleeping far deeper, and I'm now getting the proper ratios of so called rapid eye movement, or REM sleep and slow wave sleep, and waking up feeling far more recovered mentally and physically. The underlying mechanism for all that is very straightforward. I've talked many times before on this podcast and elsewhere about the critical relationship between sleep and body temperature. That is, in order to fall asleep at night, your body needs to drop by about one to three degrees in terms of core body temperature, and waking up involves a one to three degree increase in core body temperature.
Andrew Huberman: With eight sleep mattress covers, you can adjust the temperature of your sleeping environment to be one temperature at the start of the night, a different temperature in the middle of the night andy a different temperature as you approach morning, each of which can place you into the optimal stages of sleep and have you waking up feeling more refreshed than ever. If you'd like to try Aidsleep, you can go to eight Sleep Huberman and check out their Pod Three cover and save $150 at checkout. Aidsleep currently ships in the USA, Canada, United Kingdom, select countries in the EU and Australia. Again, that's eight Sleep Huberman to save $150 at checkout. Today's episode is also brought to us by Levels. Levels is a program that lets you see how different foods and activities affect your health by giving you real time feedback on your blood glucose using a continuous glucose monitor.
Andrew Huberman: Many people are aware that their blood sugar, that is, their blood glucose level is critical for everything from fat loss to muscle gain to healthy cognition and indeed, aging of the brain and body. Most people do not know, however, how different foods and different activities, including exercise or different temperatured environments, impact their blood glucose levels. And yet blood glucose is exquisitely sensitive to all of those things. I first started using Levels about a year ago as a way to understand how different foods exercise andy timing of food relative to exercise and quality of sleep at night impact my blood glucose levels. And I've learned a tremendous amount from using Levels. It's taught me when best to eat, what best to eat, when best to exercise, how best to exercise, and how to modulate my entire schedule from work to exercise and even my sleep. So if you're interested in learning more about Levels and trying a continuous glucose monitor yourself, go to Levels link huberman.
Andrew Huberman: That's levels huberman. |
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"chunkTitle": "Muscle Strength vs. Size",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28750&chunkSid=chunk_57092"
} | Andy Galpin: We haven't gotten to any of the energetics at all. So we haven't talked about increasing storage of phosphorcreateine, which is the energy system needed to power that muscle contraction at the fastest possible rate. So we could continue to go as long as you want here, but hopefully you're getting the point of a little bit of the adaptations that occur. The reason I want to actually why I think that stuff is important, to bring it back, maybe for some musters. I know I took you on a journey there and you're just like, what the hell just happened that matters? Because again, this is the specific explanation for how is it possible that I got stronger but I didn't get bigger. And this is also why strength and hypertrophy are intertwined. Andy are heavily overlapped but are not necessarily the same thing. So for example, we can increase muscle size and actually reduce strength because of what's called lattice spacing. So what happens is you have to kind of remember your muscle fibers are these long cylinders and the way that they contract requires an optimal space. And so what happens is you have this molecule called Actin and you have this molecule called myosin.
Andy Galpin: Myosin sits in the middle and there are six actin that surround each individual. Myosin in a three dimensional circle here. So you got a myosin in the middle that house all these globular heads and they can reach up and grab an actin. And again, there are six sort of around them. Right. Well, one of the things that can occur is if those actin are too close together. So imagine my hands, I'm reaching out and doing a giant t, right? So I'm horizontal out there. Well, if my fingertips are the tips of the myosin andy I'm trying to reach up and grab an actin, and I want to pull those actins closer to my face. Well, those actins stack on top of each other, and that's what actually makes your muscles grow up. Like, if I flex my bicep, it actually grows up three or four inches because you're stacking these sarcomirs, or what they're called, on top of each other. All right, great. Well, if I'm reaching out to grab them andy the muscle is stretched too far. I can't actually make that strong of a connection.
Andy Galpin: It would be like if I reached out and grabbed something, but I can only reach my longest fingertip on it. When I go to contract, I can't make that strong of a contraction because my grip is weak. My grip is going to break before I reach my strength limit. If I'm too close, there's nowhere to go. I'm already as close. So if you actually disrupt that lattice spacing too much, you can actually lose a little bit of strength. So it's not that getting bigger will ever make you weaker. It's simply that you're not optimizing for strength, you're simply optimizing for size. Andy so that can explain a little bit of the discontinuity between growing andy performance. |
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"chunkTitle": "Exercise and the Brain",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29172&chunkSid=chunk_57988"
} | Andrew Huberman: But if you look at the literature on exercise related neurogenesis in mice or brain atrophy or brain hypertrophy, et cetera, in animal models, it's very clear that the best way to get a nervous system to atrophy, to lose. Neurons, shrink neurons or lose connections between neurons is to stop that animal from moving or to de enrich its environment, deprive it of some sensory input or multiple sensory inputs. And the best way to enhance the size of neurons, the number of connections between neurons, and maybe even the number of neurons, is to enrich its environment and get it moving while enriching that environment.
Peter Attia: You know, Andrew, I think it's very difficult for me to say the same is not true in humans. And so the first time this became clear to me was in 2014. I had an analyst, Dan Pellachar, and I said, Dan, I'm going to give you a project that is vexing me to no end, which is I want you to look at all of the literature that we have, both mechanistic and clinical trial data that talks about Alzheimer's prevention. And I want to know every single type of input, and I want to have a clear sense of via. What mechanism does it offer? What mode of protection, and it took Dan, and this was obviously we iterated a lot on this together. And he came back with kind of an amazing presentation that took nine months to a year of work. And what amazed me was when he came back to it, he said, the single greatest efficacy we can point to is exercise. And I was like, Dan, that's got to be nonsense, dude. There's no way exercise is the single best thing you can do for the brain. There has to be some drug you've missed.
Peter Attia: There has to be some other thing that you've missed. And he's like, no, this is hands down the best thing, because it's not just what it's doing to bdnf. It's not just what it's doing to vascular endothelium. It's not just what it's doing to glucose disposal and insulin signaling, all these things. It's just touching every aspect of the brain. And I was very skeptical for about six months, kind of really pushed on him, and I was like, I think you're missing something, Dan. I think you're missing something. And then finally, in the end, looped in Richard Isaacson, who's a neurologist that we work with really closely on Alzheimer's prevention. And ultimately, it turned into a paper that we wrote basically about this topic and a few others, because, again, I thought, are you sure it's not EPA and DHA? That's got to have a bigger impact. And again, there's a lot of things that I think do matter, and there's a whole host of things that we do for Alzheimer's prevention. But I think you're absolutely right. |
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] | {
"chunkTitle": "Measuring Fitness",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29171&chunkSid=chunk_57987"
} | Andrew Huberman: Great. And then because for some people, thinking in terms of EO two max is a little more complicated. They might not have access to the equipment or to measure it, et cetera. What can we talk about thinking about in terms of cardiovascular? So run a mile at seven minutes or less? Eight minutes or less?
Peter Attia: That's a good question. So there are really good Vo two max estimators online, and you can plug in your activity de jour, be it a bike run or rowing machine, and it can give you a sense of that. And I used to know all of those, but now that I just actually do the testing, I don't recall them. But it's exactly that line of thinking, like, can you run a mile in this time? If you can, your Vo two max is approximately this great. And I think somewhere in my podcast realm, I've got all those charts posted of, like, this is by age, by sex. This is what the vo. Two max is in each of those buckets.
Andrew Huberman: Terrific. We'll provide links to those. We'll have our people find those links. And then you mentioned deadlifting body weight ten times.
Peter Attia: I just made that one up. That's not one that we include, but something like that. We use farmer carries. So we'll say for a male, you should be able to farmer carry your body weight for I think we have two minutes. So that's half your body weight in each hand. You should be able to walk with that for two minutes. For women, I think we're doing 75% of body weight or something like that, yeah.
Andrew Huberman: Great. I love it as indirect measures of how healthy and huge we are and how long we're going to live.
Peter Attia: It's basically grip strength, it's mobility. I mean, again, walking with that much weight, for some people initially is really hard. We use different things like vertical jump, ground contact time, if you're jumping off a box, things like that. So it's really trying to capture and it's an evolution. Right. Like, I think the test is going to get only more and more involved as we get involved because it took us about a year. Beth Lewis did the majority of the work to develop this. Beth runs our strength and stability program in the practice, and basically, I just tasked her with, like, hey, go out to the literature and come up with all of the best movements that we think are proxies. For what? You need to be like the most kick ass, what we call centenarian decathlete, which is the person living in their marginal decade at the best.
Andrew Huberman: Well, what I'm about to say is certainly a mechanistic leap. |
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"chunkTitle": "Exercise Metrics",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29171&chunkSid=chunk_57986"
} | Andrew Huberman: So maybe we could talk a little bit about the specifics around the training to get into that top two tiers there, because it seems that those are enormous positive effects of cardiovascular exercise, far greater than the sorts of numbers that I see around. Let's just say supplement a or supplementation.
Peter Attia: This is my whole pet peeve in life, right? It's like I just can't get enough of the machinating and arguing about this supplement versus that supplement. And I feel like you shouldn't be having those arguments until you have your exercise house in order. You shouldn't be arguing about this nuance of your carnivore diet, versus this nuance of your paleo diet, versus this nuance of your vegan diet until you can deadlift your body weight for ten reps, then you can come and talk about those things or something. Like, let's just come up with some metrics until your V o two max is at least to the 75th percentile and you're able to dead hang for at least a minute, and you're able to wall sit for at least two. Like, we could rattle off a bunch of relatively low hanging fruit. I wish there was a rule that said, like, you couldn't talk about anything else health related.
Andrew Huberman: We can make that rule.
Peter Attia: No one will listen to it.
Andrew Huberman: I don't know about that. We can make whatever rules we want, we can call a Tia's Rule. One thing I've done before in this podcast and on social media is just borrowing from the tradition in science, which is it's inappropriate to name something after yourself unless you were a scientist before 1950. But it's totally appropriate to name things after other people. So I'm going to call it a Tia's rule until you can do the following things don't talk about, please refrain.
Peter Attia: From talking about supplements and nutrition.
Andrew Huberman: There it is. Hereafter thought of, referred to, and referenced as atia's rule. I coined the phrase, not him. So there's no ego involved, but it is now atia's rule. Watch out. Hashtag atia's Rule. Oh, God. Wikipedia entry atia's Rule. In all seriousness, and I am serious about that, deadhang for about a minute seems like a really good goal for a lot of people.
Peter Attia: At least that's our goal. I think we have a minute and a half is the goal for a 40 year old woman. Two minutes is the goal for 40 year old man. So we adjust them up and down based on age and gender. Great.
Andrew Huberman: And then the wall sit what's what.
Peter Attia: Are some we don't use a wall sit. We do as just a straight squat, air squat at 90 degrees. And I believe two minutes is the standard for both men and women at 40. |
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"chunkTitle": "Metrics and Mortality",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29170&chunkSid=chunk_57985"
} | Peter Attia: It's all defined by given studies. So the most common things that are used are actually they're used for the purposes of experiments that make it easy to do. And I don't even think they're the best metrics, so they're usually using like grip strength, leg extensions and wall sits, squats, things like that. So how long can you sit in a squatted position at 90 degrees without support would be a great demonstration of quad strength. A leg extension, how much weight can you hold for how long relative to body weight, things like that. We have a whole strength program that we do with our patients. We have something called the SMA. So it's a strength metrics assessment and we put them through eleven tests that are really difficult, like a dead hang is one of them. Like, how long can you dead hang your body weight? Stuff like that. So we're trying to be more granular in that insight, but tie it back to these principles. If you look at cardio respiratory fitness, it's even more profound. So if you look at people who are in the bottom 25% for their age and sex in terms of vo two max and you compare them to the people that are just at the percentile, you're talking about a two x difference, roughly in the risk of ACM.
Peter Attia: If you compare the bottom 25% to the top 2.5%, so you're talking about bottom quarter to the elite for a given age, you're talking about five x. Wow. 400% difference in all cause mortality. That's probably the single strongest association I've seen for any modifiable behavior.
Andrew Huberman: Incredible. So when you say elite, these are people that are running marathons at a pretty rapid clip.
Peter Attia: Not necessarily. It's just like what the vo two max is for. That like my vo two max would be in the elite for my age group, my vo two max. But again, I'm training very deliberately to make sure that it's in that. So I wouldn't consider myself elite at anything anymore, but I still maintain a vo two max that is elite for my age.
Andrew Huberman: I consider you an elite physician and podcast and guy all around, but true.
Peter Attia: But the point is, you don't have to be a world class athlete to be a lead tier.
Andrew Huberman: Yeah, got it. |
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] | {
"chunkTitle": "Mortality Risks",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29170&chunkSid=chunk_57984"
} | Andrew Huberman: What does that translate to? And that means I'm shortening my life by 40%?
Peter Attia: No, it means at any point in time, there's a 40% greater risk that you're going to die relative to a non smoker and an peter smoker. So it's important to distinguish. It doesn't mean your lifespan is going to be 40% less. It means at any point in time, standing there, your risk of death is 40% higher. And by the way, that'll catch up with you, right? At some point that catches up high blood pressure, it's about a 20% to 25% increase in all cause mortality. You take something really extreme, like end stage kidney disease. So these are patients that are on dialysis waiting for an organ. And again, there's a confounder there, because what's the underlying condition that leads you to that? It's profound hypertension significant type two diabetes that's been uncontrolled. That's enormous. That's about 175% increase in ACM. So the hazard ratio is like 2.75. Type two diabetes is probably about a 1.25 as well. So 25% increase. So now the question is, like, how do you improve? So what are the things that improve those? So now here we do this by comparing low to high achievers and other metrics. So if you look at low muscle mass versus high muscle mass, what is the improvement? And it's pretty significant.
Peter Attia: It's about three x. So if you compare low muscle mass people to high muscle mass people as they age, the low muscle mass people have about a three x hazard ratio, or 200% increase in all cause mortality. Now, if you look at the data more carefully, you realize that it's probably less the muscle mass fully doing that, and it's more the high association with strength. And when you start to tease out strength, you can realize that strength could be probably three and a half x as a hazard ratio, meaning about 250% greater risk if you have low strength to high strength.
Andrew Huberman: High strength is the ability to move loads at 80% to 90% of one. |
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"chunkTitle": "Longevity Tips",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29170&chunkSid=chunk_57983"
} | Andrew Huberman: I've heard you talk before about some of the prime movers for longevity and all risk mortality, and I'd love for you to review a little bit of that for us. I think we all know that we shouldn't smoke because it's very likely that we'll die earlier if we smoke nicotine. I'm neither a marijuana nor a nicotine smoker, so I feel unstable ground there. But anytime we see smoking nowadays, people really want to distinguish between cannabis and nicotine. So I am curious about any differences there in terms of impact on longevity, but in that context, what are the things that anyone and everyone can do, should do to live longer, basically?
Peter Attia: How long you got?
Andrew Huberman: Well, you tell me. You tell me. I'd like my final decade to be between 91 hundred oh, no, I meant.
Peter Attia: How long and will we spend from now until you're 90 talking about well.
Andrew Huberman: There'S a risk of that, but top contour is fine. I know you've done a lot of content on this, and we will give people links to some of that more in depth content. But let's say we were on a short flight from here to San Diego. We're in Los Angeles now, and we've got takeoff and landing, and we don't want to kink our neck too much by doing this thing. So if I just said, hey, give me the extended version of the three by five card, what does that look like?
Peter Attia: So let's start with a couple of the things that you've already highlighted. So, smoking, how much does smoking increase your risk of all cause mortality? And and the reason we like to talk about what's called ACM or all cause mortality is it's really agnostic to how you die. And that doesn't always make sense. I mean, if you're talking about a very specific intervention, like an attia cancer therapeutic, you really care about cancer specific mortality or heart specific mortality. But when we talk about these sort of broad things, we like to talk about ACM. So using smoking, smoking is approximately a 40% increase in the risk of ACM. |
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] | {
"chunkTitle": "Athletic Greens Sponsorship",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29168&chunkSid=chunk_57979"
} | Andrew Huberman: Before we continue with today's discussion, I'd like to just briefly acknowledge our sponsor, Athletic Greens, now called AG One. Athletic Greens, aka AG One, is an all in one vitamin mineral probiotic drink that also has adaptogens and digestive enzymes. I've been taking Athletic Greens since way back in 2012, so I'm delighted that they're sponsoring the podcast. The reason I started taking Athletic greens and the reason I still drink Athletic. Greens twice a day, is that it. Supplies total foundational coverage of my vitamin mineral needs, and it supplies important nutrients that I need to support my gut microbiome. The gut microbiome, as many of you know, supports the immune system. It also supports the so called gut brain axis, which is vital for mood, for energy levels, for regulating focus, and many other features of our mental health and physical health that impact our daily performance and high performance in any endeavors we might be involved in.
Andrew Huberman: If you'd like to try Athletic Greens, you can go to Athleticgreens.com huberman and claim a special offer. They're giving away five free travel packs plus a year supply of vitamin D three K Two with every order, and of course, vitamin D three K Two are vital for all sorts of things, like hormone health and metabolic health, and K Two for cardiovascular health and calcium regulation. Again, you can go to Athleticgreens.com Huberman to claim that special offer. |
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"chunkTitle": "Bone Health Metrics",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29165&chunkSid=chunk_57974"
} | Peter Attia: I've yet to see one company that can do this in a way that isn't abjectly horrible. We've created our own templates, so we have our own dashboard for how we do this, because we've just given up on trying to use theirs. But the first thing most people look at is, what's my body fat? And this is the gold standard outside of, like, MRI or something that's only used for research purposes. So a Dexa is going to produce a far better estimate of body fat than calipers or buoyancy testing or things like that, provided the machinery is well, calibrated and the operator knows how to use it. I've heard some people argue that in the hands of the guy who's been doing calipers his whole life, it could probably be comparable with calipers. But nevertheless, for an off the shelf tech, dexa is amazing. Of the four things that get spit out of the Dexa, we think that the body fat is the least interesting. And so I would rank that as fourth on the list of what's germane to your health.
Peter Attia: The other three things that you get spit out are bone mineral density, visceral fat, and then the metrics that allow you to compute, to basically compute what's called appendicular, lean mass index and fat free mass index. And so those three metrics are significantly more important than body fat. And the reason is as follows, right? So bone mineral density basically speaks to your risk of osteoporosis and osteopenia. And that doesn't sound very sexy to people our age. 50 year old guys listening to this. It's like, yeah, big deal. But for a 50 year old woman, this is a huge deal, right? A woman who's just about to go through menopause or has just gone through menopause is at an enormous risk for osteopenia, and then ultimately osteoporosis, because estrogen is the single most important hormone in regulating bone mineral density. And we can come back and talk about why that's the case. But it's very interesting how the biomechanics of bones work and why estrogen specifically is so important. And this is a huge cause of morbidity, right? So if you're over the age of 65 and you fall and break your hip, your one year morbidity is about 30% to 40%, which, again, just to put that in English, if you're 65 or older, you fall and break your hip, there's a 30% to 40% chance you're dead in a year.
Andrew Huberman: Wow.
Peter Attia: Bones matter. So we want to really get a sense of where you stack up for your age, for your sex. And if you're anywhere off the pace, we have to ramp up our strategy and be super aggressive about how to increase that or at a minimum, prevent any further decay.
Andrew Huberman: And are there age related charts for these sorts of things?
Peter Attia: Yeah, this all gets spit out into what's called a Z score. So when you're looking at your Bmd, it's going to give you a Z score. So a Zscore of zero means and you understand this, but it's Z score referring to a probability distribution in a standard mode. So Z score of zero means you're at the 50th percentile for your age and sex. A Z score of plus one, your one standard deviation above, minus one below, et cetera. There's also a T score, which is doing the same thing, but comparing you to a young person. And so the T score is technically used to make the diagnosis of osteopenia. Osteoporosis. We tend to look more at the Zscore and basically say, look, if your Z score right now is minus one in four years, I want your Z score to be zero. Not necessarily because you've increased that entire way, but maybe you've increased slightly while it's expected that you would have declined.
Andrew Huberman: I see. |
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"chunkTitle": "Effective Periodization",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28758&chunkSid=chunk_57109"
} | Andy Galpin: That's not speed work. You just did a different type of endurance. Training, which is great and important. So true speed work is very high rest, very low fatigue, and actually truly trying to reach a new level of speed or velocity. So non fatiguing, if you did that exclusively for ten weeks, you would be pretty unfit by the end of it because you would also lose a decent amount of muscle mass, not because there's an interference effect, but simply because of the fact you have not stimulated muscle growth for eight to ten weeks. And so neither one of these is better than the other. We're going to see this classically across all program design or periodization strategies. It's a give and take. There are tons of different systems and perhaps at the end we can talk about some of the more advanced periodization styles. These ones are both effective.
Andy Galpin: You could do these with beginners, you could do these with advanced athletes, you could do them any of the spectrum, but they're some of the more well documented ones. It's just a pro and con game, right? It's what are you willing to give up? The way that you solve that problem is going back to that fitness assessment and your analysis and really truly understanding what your goal is. Is your goal to do a little bit of strength and a little bit okay, great. Maybe undulated periodization is an approach if your goal is really to maximize strength and maybe you can wait on putting some muscle mass on, maybe linear periodization is a better approach or another style of periodization that's optimal for strength gain. So it's just simply about addressing your things. One of the major problems folks have in addition to lacking progressive overload is they don't have any foresight past the next day of the training. Andy so it's really important that you set off blocks that are anywhere between six to twelve weeks long where you're going to have the specific plan.
Andy Galpin: Ideally you have an idea for the whole year. I actually have like a structure, I can walk you through for that. But even if you don't have that, really think about what you want the next twelve weeks and then maybe the next twelve weeks after that. And that's going to give you a lot of guidance about what to do and what to focus on. |
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] | {
"chunkTitle": "Breathing Techniques",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28761&chunkSid=chunk_57120"
} | Andy Galpin: Systolic versus diastolic, that's a normal number, right. High blood pressure is something over that. Well, with an acute bout of exercise, you can see that number reach as high as, like, 450 over 350, which effectively means you have total blood occlusion. Right. Your blood pressure is so high, blood is not moving anywhere. And so in the middle of a very heavy set, especially complex movements, especially when they're loaded on your body, this can be an overhead press or squat variations, anything like that. Blood pressure is going to be a problem. And the reason why that matters is that's what's going to make you pass out. It's not the fact that you ran out of oxygen in 3 seconds. It's the fact that blood pressure got so high you blacked out. And so we're going to have to play this game of releasing a little bit of the pressure so we can actually get blood to move a little bit, making sure that we don't lose spinal stability so we can finish our workout.
Andy Galpin: That's really the question you asked, right? How do I play this game of, oh, I have several hundred pounds on my back or my chest? And I don't want to exhale so that I don't lose spinal stability, but at the same time, I don't want to pass out, which is a problem. So kind of a couple of rules of thumb. If you're going to be doing something in which you can complete the entire exercise without a breath, and it is of a maximal or close to load, that's probably your best strategy. So in that particular case, you'll see a lot of breathing techniques where you're going to take a very large inhale. Ideally, this is done through the abdomen, not the shoulders, so we shouldn't see clavicles rising during this thing. You'll see a common mistake of the bars on their back, and you see people do this, like, big inhale thing and all they do is elevate their clavicles. That's not necessarily going to increase pressure through the abdomens, which is what you're looking for. So you want to be thinking about belly moving out in all four areas in front of you, to your left and right and to your back.
Andy Galpin: That's that quadrant sort of idea of stabilizing your spine. You can do that independent of your clavicles moving. Your shoulders don't need to rise for that. You don't really need the oxygen for metabolic purposes. You're just using the air for a brace. That's really all you're after. |
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] | {
"chunkTitle": "Breathing Techniques",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28761&chunkSid=chunk_57119"
} | Andrew Huberman: Not to get overly detailed, but I think there are going to be a number of people wondering about how to creatine during repetitions and how to creatine in between sets. So I'd like to just briefly touch on this, and this is something that I know we're going to return to again when we have our discussion about recovery. But is there a general rule of thumb for how to breathe during repetitions during work? For strength, maybe even strength versus hypertrophy in a way that maximizes oxygen input to the system, keeps you alert, Andy, conscious. But that also protects the body by creating some rigidity in the system, because certainly, being with all your air exhaled, the body is a very different beast in terms of stability than with the body full of air versus creatine during the repetition movement.
Andy Galpin: There's a maneuver that has long been labeled the Valsalva technique. So what that really means is you're trying to use air to create intra abdominal pressure. Andy, what you're really trying to do is create a cylinder around your spine. The real issue you have to play here is regulation of blood pressure and spinal stability. Now, you should be able to breathe andy, brace. What I mean by that is you should be able to create total intra abdominal pressure, regulate spine control while breathing. It's just very hard for a lot of people to do it's a skill you should absolutely work on. You can actually you can do this, and you can go around like, I do this trick in class, and students can come and push any part of my entire abdomen super tight, and I can talk now. It's going to be a little bit labored. You can hear a little bit of a difference, but you should be able to do that if you have to hunch down and you can't even muster a breath. And it takes that to create pressure there, you don't really understand the abdominal control necessary to create that stability. So step number one is that's the goal now with the blood pressure thing, we have to be careful because a standard blood pressure, ideally, if we sat around right now, it's probably something like 120 over 80. |
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"chunkTitle": "Strength Training Protocol",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28760&chunkSid=chunk_57117"
} | Andy Galpin: Start to finish is the better way to think about it. Yeah, I'll clarify. Actually, when we say three one one, we're generally talking about almost always the eccentric is the slower portion, regardless if it's the first or the last. Right. So whether you're doing a bench press where the eccentric is lowering the bar to your chest, that's the first part of the movement. One, two, three, pause one one up, which means accelerate as hard as you can the way up.
Andrew Huberman: That's what you describe as opposed to, say a row.
Andy Galpin: A row, which is actually going to be starting off concentric. So you're going to be pulling that thing to your chest as fast as you can, under control, not slamming off your chest, holding for 1 second and then taking 3 seconds to lower it back on the rack or on the ground or whatever. So the reason we do that is somewhat intuitive, but it is, again, to make sure you're not advancing a bar or an implement onto your physical body at an extremely fast rate. That's very difficult to deal with. So a three one one is a very standard strength protocol. That is something you can just run with. If that's all you ever wanted to do, it'd be absolutely fine.
Andrew Huberman: Lower the bar for a count of three. It actually ends up being approximately three. Hardly anybody is counting off seconds precisely. I suppose it's doable, but then pausing briefly.
Andy Galpin: Yes. And that pause is almost unmeasurable. It is simply, are you under control? Before you transition from the eccentric to concentric or concept, it's just a safety thing. So once you feel down, you've reached complete range of motion, you're ready to transition, then just go. You don't really need to go like, thousand watts and then go up. It's just making sure. Again, we don't slam weights off of.
Andrew Huberman: Body parts and that fine. Final one in the three one one is really as fast as the execution of the usually concentric portion of the exercise. Yes.
Andy Galpin: As fast as you possibly can.
Andrew Huberman: Okay. So that would be for the majority of the outcome being strength.
Andy Galpin: Yes. Okay. |
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"chunkTitle": "Rep Cadences",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28760&chunkSid=chunk_57116"
} | Andy Galpin: Triphasic, one, two, three. Eccentric, isometric, concentric. So that's a fantastic way of developing, actually, strength, a little bit of hypertrophy, but you're manipulating the variables in terms of how you execute the repetition range. You can actually induce a lot of hypertrophy. Moving the weight fast, as you mentioned, even down slow. Andy control. Now, one thing one will never advocate is moving any sort of weight or load uncontrolled. The assumption here when I'm saying go fast is you're always in control. I never want you bouncing and crushing your sternum with the barbell off your desk, but you can move at a lot of rates. The isometric I mentioned, because this is when things like body weight training come into play. Absolutely. You can gain strength, Andy, even a little bit of hypertrophy, especially in the upper body. Doing isometrics. It's much harder to do this with the lower body. You outrun that coverage really quickly. You need load. But there's a lot of ways this is also probably why people have done things like gone to yoga only or Pilates or some of these things that are body weight based and there's no external load and they've actually increased muscle size.
Andrew Huberman: So I'm getting the picture. There are a ton of options in terms of rep cadences. However, can we say that one should pick a given rep cadence within an exercise rather than changing it from set to set within an exercise? Or that one should perhaps even pick a certain rep cadence for an entire workout? I'm suspecting that your answer is going to be, it depends.
Andy Galpin: Yeah, it is.
Andrew Huberman: But I'm not going to use if you had a gun to your head kind of situation. But if you had a gun to your head, what would be the rep cadence that you would prescribe for strictly strength or as much strength with as little hypertrophy as possible. And in picking that rep cadence, then it therefore has to thread throughout the entire exercise bout.
Andy Galpin: So you're actually right, because of that undulating periodization stuff I talked about, you can actually do this in a lot of ways. So you could do one exercise at the beginning where you have a set cadence, say three one. One is like a very one.
Andrew Huberman: So that's lifting for three, pause for one, lower for one, generally the opposite. Okay, so the first number is always the eccentric, generally. Okay. Lowering the weight for a count of three, pause for one.
Andy Galpin: It totally depends on the exercise. Like a deadlift starts concentric and finishes eccentric, but a bench press starts the opposite.
Andrew Huberman: Okay, so start to finish. |
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"chunkTitle": "Strength vs Hypertrophy",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28760&chunkSid=chunk_57115"
} | Andrew Huberman: Is there a way that you could lay out for us optimal repetition, cadences for strength, specifically, versus hypertrophy specifically, just to sort of bookend the conversation and then migrate toward the middle in terms of rep cadences that would satisfy the desire to have a bit of both?
Andy Galpin: We can get pretty close. Yeah. So when you're talking about strength versus hypertrophy, remember, strength is movement. Hypertrophy is muscle size. That's the key to your answer here. So when you're trying to get stronger, what you're effectively trying to do is get better at producing a certain amount of force through movement. Now, force is mass times acceleration. So what's the mass in the bar multiplied by how well, I can accelerate it intentionally? Going slower is only reducing acceleration, right? So it's hard to argue that going slower is going to improve strength because you're simply reducing acceleration. So you need to practice lifting heavier at a faster rate. Now, does that mean if you're trying to get stronger, there are no phases of your training in which you'll slow down or pause? No, of course not. There are certain rules in different organizations where you have to pause the bottom. There's all kinds of little things like that. But in general, we want to think about what are we trying to do here?
Andy Galpin: We're trying to get better at moving a heavier mass at a faster rate of acceleration. That is, more force, that is more strength. Hypertrophy is not that the goal here is not a functional outcome. It is what is needed to cause the most amount of hypertrophy. And when you get to hypertrophy, then your optimal cadence is up to you. You can do any combination. In fact, you could do it the same exact cadence that you did your strength training with and get the same adaptations as typically if you modify the other variables appropriately. Or you could go slower, or you could do pauses, or you could do a thing that is called triphasic training, where you spend the first phase, several weeks of your training where you do eccentrics only. So you're just lowering the bar, and you're basically stopping. You can then do the next phase of your training, which is isometrics. You're just holding at that bottom position. Andy then the next phase of your training, you're focusing on the concentric portion of it, right? |
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"chunkTitle": "Effective Warm Ups",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28759&chunkSid=chunk_57112"
} | Andy Galpin: By doing that extensive, you would have been better off starting your first working set slightly suboptimal, right? Because you're just trying to accrue volume at that point. Strength and power is the opposite. Until you're moving very, very fast or powerfully, you're not really causing the adaptation. So there's no point in starting your working set until you're really basically at 100%. So the warm up should be as long as it takes you to get to where your mobility is in the right spot. Like your joints feel good, you feel fresh, you feel activated, and you really feel peak power. Anything before that is a warm upset. In the sport of Olympic weightlifting, a lot of times the coaches will measure barbell velocity. Travis Mash has done a fantastic job with this. He's got a lot of data on what's called velocity based training. Brian mann at Missouri and Miami. Tons of work here. Andy generally, those communities are not going to count any repetition as a working set until you exceed 70% of your one rep max.
Andy Galpin: Where that's changed because of a lot of people doing the velocity based stuff is now they're basing that simply on an achieved velocity. And so really the warm up is irrelevant. It's sort of just like, do whatever you want, and we're going to measure the barbell until you actually hit an outcome. And now you're at what, a working set. So different ways to think about it, depending on what you're training for, that'll give you a little bit of a guideline. If you're training for anything past hypertrophy, then really, Andy, especially even hypertrophy, it just comes down to, are you feeling ready to work? Are you cold? Are you moving through the correct positions? Andy if all those things are fine, I don't care if you start a little bit early and save some gas, especially if you're a person like you who may be a bit more inclined to fatigue quickly relative to Trevor, who just has no response to fatigue whatsoever.
Andrew Huberman: Is it useful to do more warm up at the beginning of a workout, say, before the first exercise, and then once one has achieved both local and systemic warm up in air quotes, then perhaps on the second or third exercise, fourth exercise, et cetera. One or maybe even zero warm ups.
Andy Galpin: Yeah, fair point. We generally think about warm ups in a couple of ways. This is a very clever question. You want to have some sort of general global warm up scheme. We tend to prefer dynamic warm ups. So this is whole body movements rather than like sitting and stretching, static stretching, things like that.
Andrew Huberman: So something that involves momentum. |
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"chunkTitle": "Power Endurance",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28759&chunkSid=chunk_57111"
} | Andy Galpin: It's a different style of conditioning. It's power endurance is really what it is. He called me in the middle of it. Andy I'm like, oh, we're done. Whatever. And he's just like, no, how many of these am I supposed to do? And I was like, what are you talking about? He's like, I'm on rep 130 or something. And I was like, what? And I'm like, what rep did you peek on? He peaked on rep 70, something like that. 69, I think technically because he's goofy. So he's a classic example I've worked in for many, many years. We have a ton of data on him, a ton of biological data, a ton of neurological stuff, like all kinds of stuff. And it just the more he warms up, an absurd amount of warm up, the better he gets. And the better he gets in power production and the better he gets in speed and velocity. So his warm up prior to games is totally absurd and just the more volume we throw at him, the better he does.
Andy Galpin: I have other folks, you get past like two or three reps and fatigue starts to set in, and now you're actually like reducing power production. So there is a ton of variation that goes into that. I can give you some guidelines, though. You need to differentiate if you're training for speed, power, strength, or hypertrophy. Here's why. If we understand a little bit about what's causing the adaptation, that's going to tell you what you need to do or avoid. For example, volume is the primary driver in hypertrophy. Intensity is the primary driver in speed, power, and strength. What that means is you need to preserve intensity for the first three. You need to preserve volume in the second one at most. So if your warm up is so extensive in the hypertrophy training that it compromises your training volume because of fatigue, even if it compromises the last set of the last exercise, then you're actually probably walking yourself backwards. |
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] | {
"chunkTitle": "Effective Warm Up",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28759&chunkSid=chunk_57110"
} | Andrew Huberman: Terrific. What about warming up? I was taught that one should do higher repetition movements with lighter weights in order to warm up. And then one of the things that did make a big positive difference for me in terms of strength and hypertrophy training was to do a moderate repetition warm up with a fairly lightweight but then to actually keep the number of warm up repetitions fairly low. Andy, work progressively toward the first so called work set. When you say three to five, that's three to five work sets, correct?
Andy Galpin: Yes.
Andrew Huberman: Are you also going to tell me three to five warm ups?
Andy Galpin: No.
Andrew Huberman: Are you also going to tell me it has to be done between three and 05:00. P.m. So in terms of three to five friends, in all seriousness, what does a good warm up look like? And I realize this will vary depending on how cool your training environment is, time of day, et cetera, but as a kind of umbrella for a good warm up, okay, what should people do?
Andy Galpin: You've already sort of jumped the gun with my answer. It is honestly very dependent upon the person. So some folks respond very well to a minimum warm up. Others I've had lots of actually professional fighters I've worked with where I actually have a Major League baseball player right now. He's one of the best pitchers in the game, probably the best. Andy the longer we warm up, the better his numbers get. We actually did a vertical jump test with him. He's going to kill me because he got so mad. I wanted to see how long it sort of took him to reach a peak vertical jump. And most times this takes people something like five to ten sort of reps. And I said, take it up all the way to a maximum vertical jump. And then what I want you to do is continue to jumping until you have three consecutive jumps or you're down lower than 90%. Andy so what we're trying to look at is sort of when is he going to break? Because in baseball he's going to throw like 100 pitchers or so. And we're trying to figure out when is his peak velocity on his fastball going to drop and sort of base his conditioning on that? |
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"chunkTitle": "Measuring Body Composition",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29165&chunkSid=chunk_57973"
} | Andrew Huberman: Speaking of tracking weight and fat, lean mass percentages, is that something that you recommend your patients do pretty often? I know people that step on the scale every day. I know people like myself that, frankly, I might step on the scale three times a year. I don't really care. I pay attention to other things that are far more subjective. Maybe I'm making a huge mistake. What are your thoughts about quantitative measurements of weight BMI for the typical person?
Peter Attia: I think they're pretty crude. I'd rather take a Dexa annually and then maybe follow weight a little bit more closely to get a sense of it. And so with a Dexa, you're getting, at least the way we look at the data, four pieces of information. Now, most people, when they do a Dexa, should I explain what that is?
Andrew Huberman: Yeah, I think some people might not know what Dexa is. In fact, I confess I have a crude understanding of what it is. Tell me of where I'm wrong and hopefully where I'm at least partially right. My understanding is that there are a number of different ways to measure lean mass to non lean mass ratio. And there's one where they put you underwater, there's one where they put you into some sort of non underwater chamber. There's calipering, and then there's the looking in the mirror and pinching and changing the lighting.
Peter Attia: It's funny, if you've done it enough, I can sort of tell my body fat by my ABS, right? So I can sort of tell by how good the six pack or how bad the six pack is, what the leanness is, and that's actually not a terrible way to do it. A bodybuilder, for example, which I've never been, can tell you the difference between being 6-7-8 10%, just based on the degree of visibility within the ABS. But basically, a Dexa scan is an X ray. So it's the same principle as just getting a chest X ray where ionizing radiation is passed through the body and there's a plate behind the body that collects what comes through. And the denser, the medium that the electrons are trying to go through, the less of them that are collected. So when you look at an X ray, as everybody's probably seen an X ray, that which is white is most dense. So if you had a piece of metal in your pocket, it would show up as a bright white thing. That's why ribs and bones show up as white. And the things that are the least dense, like the lungs, where it's just air, are the blackest, and everything is a shade of gray in between. So a Dexa is just doing that effectively, but it's a moving X ray. So you lay down on a bed, and it takes maybe ten minutes. And this little very low power X ray kind of goes over your body, and the plate beneath it is collecting information that is basically allowing it to differentiate between three things bone mineral content, fat, other. And the other is quantified as lean body mass. So that's organs, muscles, everything else. So when most people do a Dexa, they get the report back, and the reports are horrible. |
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"chunkTitle": "Periodization Methods",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28758&chunkSid=chunk_57108"
} | Andy Galpin: There's many, many of them, but the two that have the most scientific literature are what's called linear periodization, and another is called undulating, or often daily undulating periodization. And I'm flagging these two again, despite the fact there are many, many, many more because they represent two different concepts, what you actually just touched upon. So linear periodization is a hallmarked by basically saying we're going to train one adaptation at a time. So imagine going say, six to eight weeks, and you're only doing strength, or you're only doing hypertrophy or endurance for that matter. So in that particular case, you would not do anything else in combination. If you contrast that to undulating periodization, you would actually be doing multiple different styles of training either within the same day or just different days. So it could be Monday is power, Wednesday is strength, friday is hypertrophy, whatever, or it could be a little bit of strength every single day, a little bit hypertrophy every day, a little bit of power every day, and you would just change the amount of each that you do within the day to alter the emphasis.
Andy Galpin: All right, now, if you look at the studies, and there have been many RCTs on this, the result of both of these training programs is generally basically the same thing. They are equally effective. Here's the major difference, though. One, if your goal is very specific to one outcome, you want to hedge towards specificity. So if you're like, hey, I'm trying to maximize the amount of muscle I can build in the next eight weeks, then you don't really anything else besides that is just distraction and potential interference. Does it really matter or not? Doesn't matter, but it's not helping anything else. So linear periodization is fundamental at providing focus, and therefore the adaptations tend to be oftentimes larger in that specific area. The downside is you now go six to eight to ten weeks of doing nothing else. Andy so you are losing those other adaptations that are great at a faster rate. And you can imagine doing something like speed work, only again, speed work by definition is non fatiguing. So when oftentimes we think of speed work as like, oh, I did ladder drills and I did all these things, andy, I threw up at the end. |
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] | {
"chunkTitle": "Effective Weight Training",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28758&chunkSid=chunk_57107"
} | Andy Galpin: You're doing three exercises, you're going to do three sets of three, which is a very, very low volume, it's a very low amount of days, easy to handle all the way to five sets of five of five exercises five days a week. So again, it's just one sample. That's something easy to remember. Andy is quite effective for a very long time and this has been tested quite extensively in both the coaching realms as well as the scientific realms to be quite productive and easy to follow Andy grasp. If you do that, all you need to do is slightly increase the load or the volume, but mostly the load over time and the number we want to look for there is something like a three to 5% increase per week. So an example would be if you're going to do an exercise at £100, you can't necessarily just add £5 every week that's going to touch you pretty quickly and so you may have to run some smaller increment.
Andy Galpin: If you're doing like a lower body exercise where you might have a couple of hundred pounds on the weight, you can probably get away with adding £5 because it's still a low percentage of the total load. So that's roughly the guide that we want to get to for speed, power and strength.
Andrew Huberman: So that sounds incredibly simple and effective yet I have a number of questions sure. First off, if somebody is using the three to five approach, does that mean they should not be doing any other weight training of Andy kind in those workouts or at all?
Andy Galpin: No, you can certainly do that in combination with anything else you would like, especially if you think about speed and power. Those are very non fatiguing. And so if you can imagine, you're going to go to the beach and you're going to take a ten pound to 20 pound medicine ball with you, and you're going to do four different exercise science. You're throwing the medicine ball as high as you can in the air, four times in a row, taking a break, and you do two or three sets of that. Andy you do maybe three or four different types of throws. S, that's very good for improving power, extremely good, but it's not very fatiguing. So you could certainly finish that workout in 20 minutes and then run on and then do any number of other things. So you could do some high intensity anaerobic capacity work, you could do steady state stuff. You could even do hypertrophy on top of that. So there's two major categories of what we call periodization. |
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"chunkTitle": "Speed and Power",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28758&chunkSid=chunk_57106"
} | Andrew Huberman: So just to interrupt briefly and make sure that I and everybody else have in mind the proper nine adaptations that we've been referring to and that were discussed in detail in episode one, I have listed number one, skill and technique. Number two, speed. Number three, power, which is speed times force. Number four, strength. Number five, hypertrophy. Number six, muscular endurance. Number seven, anaerobic capacity. Number eight, maximal aerobic capacity. And number nine, long duration steady state exercise.
Andy Galpin: Yes, you nailed it. Thank you for that. It was probably important clarification for everybody. So that being said, let's jump right into speed and power. Now, I'll do these a little bit simultaneously. They are different. If you're a high performance athlete, you really need to separate these two things. For most people, though, we can probably think about them as the same thing. There's not a lot of pure speed training that the general public is interested in. If you want to actually further break down speed, there are multiple components. There's acceleration, there's top end velocity, there's change of direction or agility and things like that. So we'll just kind of call all that speed and power for now. Now, at the onset, there's this three to five concept that we talked about many times where this is really fairly true for speed, power or strength. Now, I didn't develop the three to five. It's just an easy way to help you remember one concept that will run true across all these things. So three to five refers to three to five days per week.
Andy Galpin: Pick three to five exercises and you're going to do three to five repetitions per set. You'll do three to five sets and you'll rest three to five minutes between each set. If you do that and you execute any of the exercises that you choose at a high intent and that part is critical you don't get faster by moving kind of fast, you can't improve power by moving like powerfully. You have to be trying regardless of whether you're actually moving faster or not. Anytime you're talking about speed or power, you're by definition using sub maximal weights so you're going to be able to lift it. That's not the question. The question is how fast can you lift that implement? And so intention is incredibly important. So if you do that the same for strength, by the way, so if you land on that, that allows you to run the gamut from as little as three days a week. |
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] | {
"chunkTitle": "Personalized Nutrition",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28757&chunkSid=chunk_57105"
} | Andrew Huberman: I'd like to take a brief break to acknowledge our sponsor, Inside Tracker. Inside Tracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals. I've long been a believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long term health and well being can only be analyzed from a quality blood test. One issue with a lot of blood tests and DNA tests out there, however, is that you get information back about various levels of lipids and hormones and metabolic factors, et cetera, but you don't know what to do with that information. Inside Tracker makes knowing what to do with all that information exceedingly easy.
Andrew Huberman: They have a personalized platform that lets you see what your specific numbers are, of course, but then also what sorts of behavioral do's and don'ts, what sorts of nutritional changes, what sorts of supplementation would allow you to bring those levels into the ranges that are optimal for you. If you'd like to try Inside Tracker, you can visit Insidetracker.com Huberman to get 20% off any of Inside Tracker's plans. Again, that's Insidetracker.com Huberman to get 20% off. |
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] | {
"chunkTitle": "Muscle Hypertrophy",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28754&chunkSid=chunk_57098"
} | Andy Galpin: Okay? So that being said, what is skeletal muscle hypertrophy in general? We think about it as this increase in contractile proteins. So those myosin Andy galpin effectively get thicker. Now, what happens is, since they are thicker, and as I talked about a second ago, that influences and actually hurts the lattice spacing. Andy so what your body does as a result is say, hey, let's increase the diameter of the entire cell so that we can maintain our spacing between these things, right? It's effectively like if the two of us were sitting in this room, andy, you doubled in size, and I was like, whoa, you're in my personal space and I doubled in size. Now we're in each other's space. At some point, we just have to make the room larger, and that's exactly what's happening in the cell. And so as you can continue to increase muscle size, you're. Going to get muscle myofibular accretion. You're going to continue to increase muscle fiber size for years.
Andy Galpin: There was this other comment about nonfunctional hypertrophy and this is often called Sarcoplasmic hypertrophy. Now, this is not Sarcoplasmic reticulum. This is the fancy way of saying my muscle is larger but it has no function. And the question would be, well, how the hell is that possible if I have more contractile units and I can make more of these cross bridges, perform more of these power strokes is what these contractions are called, how could I possibly be losing function? Well, that was challenged. That was bro science for a very, very long time. In fact, what it really came down to was are there different types of hypertrophy training? Some that induce contractile protein hypertrophy and some that induce the Sarcoplasmic hypertrophy and that was significantly challenged until recently. Mike Roberts at Auburn did a series of wonderful studies that showed quite clearly that Sarcoplasmic hypertrophy is probably happening. And in fact, there's probably a pretty easy explanation.
Andy Galpin: In general, what happens is it is an increase in fluid in the muscle fiber and so this would allow for the diameter to be larger. But since there is no addition of contractile units, no more force production happens. And so he actually has a wonderful review paper, I believe it's open access where you can go look and he created a wonderful graph. I think that's in my hypertrophy videos on YouTube as well. And you can actually see that it's likely happening in phasic changes throughout your training experience. So at the beginning of your training but as the years and weeks rather than months and then eventually years go by in your training we have a change in the hypertrophy that's coming from contractile units versus Sarcoplastic. So I think that is an important note because again, people are wondering like well, how the hell is it even possible for me to get larger muscle and somehow I'm not stronger?
Andy Galpin: Well, if it came from simply fluid retention and this is not bloating, there's no negative really to this. It is simply holding of more hydration in the cell. The AMR gets larger and then everything works that way.
Andrew Huberman: What you just described calls to mind something similar in the nervous system, which is neuroplasticity, which of course is the nervous system's ability to change in response to learning and experience andy damage for that matter. Andy we think about it as one term but there are many different forms of neuroplasticity. A discussion that we don't need to get into now but there's spike timing dependent plasticity and Ltp and long term depression which has nothing to do with psychological depression. And on andy impaired pulse facilitation and on and on and on andy short term plasticity. What I'm starting to understand is that there are many paths to what we call strength increase and there are many paths to what we think of as hypertrophy many of these are going to operate in parallel. It's going to be rare that any one of them is going to be active alone in order to create hypertrophy or strength changes. And that certain forms of exercise and certain ways of doing exercises in terms of sets. Andy repetition schemes and rest intervals between sets and between training sessions are going to tap into different mechanisms, but also overlapping sets of mechanisms.
Andrew Huberman: Which is why, if I understand correctly, you mentioned at the beginning that often not always, but often, strength increases are associated with some hypertrophy changes and hypertrophy increases are often not always associated with strength increases. Do I have that right? |
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"chunkTitle": "Protein Synthesis Insights",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28753&chunkSid=chunk_57097"
} | Andy Galpin: It doesn't matter if that protein is going to be a red blood cell. It doesn't matter if that's going to be a hair follicle. It doesn't matter if it's going to be skeletal muscle. That's basically protein synthesis. So when we tend to think of protein synthesis, we just paint this picture of growing more muscle. And that's not the only thing. And so when we talk about the benefits of having high quality muscle as being this place that's going to regulate most of your protein synthesis, we tend to lose some people because they're thinking, oh, I don't need to gain muscle. And that's not what we're talking about. We're talking about regulating the immune system. We're talking about regulating any protein turnover. So, Andy, protein that's degradated or needs to be broken down in your system at all, autophagy, this is such an important buzzword that's just protein breakdown of an unneeded or damaged protein, right?
Andy Galpin: That whole thing is going to go through protein synthesis to be able to come back and replace the things. The only reason you go through autophagy is so you can clean that garbage out and then come back and build in a more properly functioning protein. So it's not just about growing more muscle mass. It's why you want these systems to be operating well. So the protein ingestion is going to just activate that cascade because it's basically saying, oh, hey, look, we have an abundance of supply here, why don't we make something out of it? Because we don't know the next time this thing is going to be around carbohydrates andy fat are very easy to store. Protein is very challenging. It's more transient. And so you can store some of it and keep it around, but most of it you're going to lose. And so when it's available, your body wants to act very quickly. It doesn't necessarily care if you have extra fat floating around in your system. It's all right, let's just package it up and store it.
Andy Galpin: We can easily bring this back out. But if you got protein around, you're going to want to use it. And so that's why it alone will activate. Andy increase protein synthesis independent of exercise. So those effects are additive, like I said, because that signaling process is independent. And once you hit a rate limiting phase, then you are there. But at its onset, those things will work independently. |
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] | {
"chunkTitle": "Muscle Growth Pathways",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28753&chunkSid=chunk_57096"
} | Andrew Huberman: Could you just highlight for people what this is? Because as you describe these signaling pathways, I just want to maybe just put a top contour explanation. The mtor pathway is synonymous with cell growth, both during development as organisms, humans included, mature and cells get larger. Mtor is abundant in the system, to put it quite simply. And then the ampk pathway and some of the metabolic signaling that you're referring to is more synonymous with cardiovascular exercise, at least in the context of this discussion. Andy fuel periodization and what you described as a crossover point where certain forms of exercise can tap into both of these. But at least for sake of this conversation, we're largely separating them.
Andy Galpin: Yeah, because the byproduct is the thing that matters here. So the result of mtor and Akt getting into the nucleus is going to be an increase in protein synthesis. The result of ampk running down to the is going to be result in increasing mitochondrial biogenesis. So the net outcome is different. Now, I do want to flag it very quickly. This is an extraordinarily complicated thing, Andy. In fact, in our laboratory, we were able to be one of the first that figured out how to measure all the different subunits of ampk and individual muscles by fiber type.
Andrew Huberman: As you're ripping people's muscles out of their knees, Andy, their patellar tendons just teasing. They're gently removing under IRB protocol, of course.
Andy Galpin: So even when we say something like ampk, it's not one thing. And when we say things like mtor, it's not one thing either. You have the total amount that matters. You have the activation. The activation sites are many of them. So it's not as simple as what I'm laying it out. I just want to get a big concept of kind of what's happening here to actually kind of answer your question, which is, okay, so how is the muscle actually growing? What you have to understand is a little bit of how protein synthesis occurs. So what I'm generally meaning is you have a whole bunch of amino acids, and this actually goes back to maybe like middle school biology class, right? So if you take a bunch of amino acids and you combine them together, we get these things called a peptide, right? Andy if anyone has never heard of, like, peptides, that's all it really means. You put a bunch of those together, you have a polypeptide, you put a bunch of those together, and we now have a protein. So any protein I want to make is going to go through the exact same system, the exact same steps. |
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] | {
"chunkTitle": "Exercise and Protein Synthesis",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28753&chunkSid=chunk_57095"
} | Andrew Huberman: I can't help but ask, is the same true if one does endurance type exercise? If I go out for a 45 minutes jog where I can nasal breathe the whole time, but if I were to go any faster, I would have to kick over into mouth breathing as well. So called zone two ish cardio. Will I see an increase in protein synthesis simply as a consequence of that?
Andy Galpin: Jog no. This is one of the unique factors of strength training. You're not going to see that. In fact, you would it's difficult to measure protein breakdown. That's been as extraordinarily challenging to do in the laboratory. But you're not going to see those benefits. In fact, you're going to see quite the opposite. It's an entire molecular cascade. So this is kind of how it works. So you have to have some sort of signal on the outside and this can be an energetic signal. So this could be glucose uptake, it could be protein intake, it could be a physical stretch. What happens is on the cell wall, there is some sort of it could be testosterone, right? Testosterone could bind to beta adrenergic receptors and this activates a whole series of cascades of signaling proteins. And these proteins basically play a game of telephone. So one tells the next one, they tells the next one, and they sort of walk this entire way.
Andy Galpin: Well, that molecular cascade is fundamentally the same thing, regardless of the insult. But they're different pathways. And so the pathway from strength training or protein ingestion is going to go to the same nucleus. It's going to activate a whole set of gene cascades that are going to tell you to go through this entire process of protein synthesis, which I'll walk through what that is in a second. If you do endurance training, it's a different pathway. And so instead of activating this entire thing of like Mtor and Akt and this anabolic signaling cascade, it's going to do a different one, which you can think of more of like as ampk, an energy signaling thing. So there's a crossover point here. In fact, one of the things you'll notice is Mtor and Akt don't really influence ampk. But there is some literature that years ago showed ampk will activate another protein called TSC Two and that will actually inhibit Mtor. And that was the first molecular explanation for the quote unquote interference effect of endurance training on hypertrophy. |
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"chunkTitle": "Athlete Nutrition",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29630&chunkSid=chunk_58841"
} | Andrew Huberman: But since we're free to do what we would do if we were just sitting in each other's offices, which is to just speculate a bit for the typical person, do you think these low carbohydrate diets typical person who? Exercises, runs, swims, yoga, lifts, weights maybe not all those things, but some collection of those pushes themselves to do those things and to do them well. But isn't necessarily a highly competitive athlete. Do you think that nutrition that doesn't include a lot of glucose, doesn't include a lot of carbohydrates is a problem, or is it okay, what do you recommend for athletes? What do you recommend for typical people?
Duncan French: Yeah, again, disclaimer, I'm not a dietitian. That's okay.
Andrew Huberman: The dietitians don't know what to recommend to athletes either. And I say that from having spent a lot of time with the literature. Now it's a complete mess. It's like, I thought we didn't understand anything about the brain. The nutrition science stuff is all over the place, right. So I think we have, again, large degrees of freedom.
Duncan French: I think it comes down to metabolic efficiency. So we would never we would never advocate a high I never say never. Okay. But, you know, we rarely advocate a high performance athlete in a in a high intensity, intermittent sport like MMA being totally ketogenic, or you do not recommend that? No, because at the end of the day, some of those high intensity efforts usually require carbohydrate fueling for the energy to be produced at those high intensities. So we try to navigate around that. Now that listen, there are fighters in the UFC and elsewhere. Matt Brown is a great example who promotes the ketogenic approach, and it works for him. But we look at the science and the nature, the characteristics of our sport, and we don't necessarily promote that.
Andrew Huberman: Can I interrupt you real quick? What about ketones? For people that are ingesting carbohydrates, this is an interesting area, because people always hear ketones, and they think, oh, I have to be ketogenic to benefit from taking ketones. But there are a number of athletes and recreational athletes now as well, taking liquid or powder based ketones, even though they do eat rice and oatmeal and bread and other things. |
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"chunkTitle": "Optimal Training Duration",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29637&chunkSid=chunk_58851"
} | Andrew Huberman: Would you say that what comes to mind is twelve weeks? It feels like twelve weeks is a nice block of time for someone to try something in terms of to try something new, see how they adapt, adapt and then maybe switch to something new. I realize that it's very hard to throw a kind of pan time frame around something, but in terms of if someone wanted to experiment with heat adaptation or experiment with cold adaptation or change up their training regimen or diet and look at metabolic efficiency. Do you think twelve weeks is a good period of time to really give something a thorough go and gain an understanding of how well or how poorly something works for oneself? Or would you say eight is enough or three?
Duncan French: That's how long is a piece of string kind of response, right? I mean, yes, if we're just talking arbitrary recreational experiment. Three months exposure, twelve week training strategy. Twelve week intervention is more than adequate to say for 99% of things that change within the body that physiologically adapt to a training stimulus or an overload stimulus. You're going to start to see either regression or progression, beneficial or detrimental effects within three months. Absolutely. I would say now listen, I say that in as much as we do training blocks here that are three weeks long, right?
Andrew Huberman: That's because of this constraint that sometimes people suddenly have to they get the call to fight, correct?
Duncan French: Yeah. So it's like super condensed. And in that scenario we're always conscious of is their body or this individual, do they have the ability to tolerate that super overload, that like super condensed exposure? Now, we might be doing that purposefully. We might be trying to do an overreaching strategy where we're really trying to damage or flex something. And I don't mean negatively damage, but we're trying to damage tissue to really get an adaptive response versus a more drawn out twelve week strategy, which is more coherent, more planned out, more structured in nature. But yeah, for all your listeners, I would say twelve weeks to engage in a process of trying to change and adapt your body or expose yourself to something is more than sufficient to see if it's going to be the right approach for you. And I think the individual interpretation always has to be considered. And I think that's where it comes back.
Duncan French: To be a thinking man's athlete or be a thinking man's trainer, like someone that's going through exercise, you have to consciously understand where your body's at any moment in time. You've got to be real with yourself. You can create a journal, create a log of your training, create a log of your feelings, your subjective feedback of how you felt, your mood, your sleep.
Andrew Huberman: Your athletes do that.
Duncan French: Yeah, we try to promote that, because, again, that's part of this process. Maybe twelve weeks for you, but I might get the same responses in eight weeks. And I think that's another critical theme here, is that we could put 15 guys on the mat and give them the same workout, and there's going to be 15 different responses to that same workout. Because the human organism is so complex and in nature that it's going to adapt differently. Some people will tolerate it. Some people are going to be challenged by it. Some people have got a metabolic makeup that's going to promote it. Some people are metabolically challenged by it. There's just so many different things that we have to consider, and that's what we try to do here. It's the cross we bear, is that we try to understand on an individual level how to optimize athletic performance.
Andrew Huberman: I think it's terrific, and the athletes here are so fortunate to have this, and most people out there, I've certainly been trying to encourage people to learn some science and some mechanism and become scientists of their own pursuits, whether or not skill learning or athletic pursuit, et cetera. |
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] | {
"chunkTitle": "Heat Acclimation",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29636&chunkSid=chunk_58850"
} | Duncan French: 200 Fahrenheit, yes. And we try to work up to 30 to 40 minutes to 45 minutes in the Sauna continuous. Now we have to understand what's the advantage of heat acclimation for our athletes. Ultimately, their ability to heat and to lose body fluids is going to be advantageous to their weight cut process, their ability to make weight. It is a technique that some of these guys adopt. So if you don't have high sweat rates, it means you're going to have to sit in the Sauna for longer and longer and longer to get the same delta in sweat release. So the more acclimated you are, the more your body is, thermogenemogenically adapted, the more sweat glands you have, the small pores, you can sweat more and therefore you'll lose that fluid quicker and you spend less time in the sauna. So that's why we do it, to try and promote, to limit the exposure. And it comes back to your first question is it a stressor? Absolutely it's a stressor.
Duncan French: If you've got to spend 2 hours over a four hour period, 2 hours of it sat in a Sauna where.
Andrew Huberman: The phone doesn't work. So you can't people just force them from their phone. And that's a stressor in itself, right?
Duncan French: Yes. I think what we do is like anything, we build up in temperature, but we build up in volume of exposure. So we start with 15 minutes and then we just try to add on and add on across the time. And now for us, we kind of found about 14 cold exposure starts to really then drive the adaptations that we're looking for. So it's not a quick fix. A heat acclimation strategy has to happen long before fight week or long before the fight. This is a process that has to begin eight to ten weeks before the fight so that we can actually get that adaptation and that tolerance to the stressor, to the exposure of heat.
Andrew Huberman: That's interesting. Until today when we talked about this earlier and again now, I didn't realize that, but it makes perfect sense now that I heat it. That heat adaptation is possible, that you basically can train the body to become better at cooling itself, which is what sweating is. I should have known that before. But you don't see that in the textbooks.
Duncan French: Listen, it's the same as the Ketogenic conversation. You're training your body to be more metabolic efficient. You're training your body to tolerate heat more. You're training your butt as an organism, as an organic system. It's hugely adaptable. It's usually plastic. But I think the skill is understanding the whens, the whys and the whereofs in terms of changing the overload, changing the stimulus to drive specific adaptation. And philosophically, that's how we go about our work here. We talk about adaptation Led programming. Now, adaptation Led programming fits into every single category, not just lifting weights or running track. It fits into nutrition, it fits into sitting in the Sauna. It fits into being in a cold bath or not it fits into so many different things because we're driven by scientific insights and that's how we really want to go about our business.
Andrew Huberman: I love it. I love this concept of adaptation led programming and doing that not just in the context of throwing another plate on the bar or something like that, but in every aspect of one's training and performance. And I think there's a lot here that's applicable to the recreational athlete, too. |
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] | {
"chunkTitle": "Heat Adaptation",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29636&chunkSid=chunk_58849"
} | Andrew Huberman: I can't help myself. I know we talked about temperature earlier when we discussed cold, but I can't help myself. I have to ask you about heat because earlier we were having a conversation about heat adaptation, about how long does it take for the huberman body or athlete or typical person that's maybe exploring sauna or things of that sort to learn to be a better sweater. It sounds like something none of us would want to do. We all want to stay cool, calm and collected. But one of the reasons to deliberately expose oneself to heat is for things like growth hormone release, et cetera. We can talk about this, but a couple of questions. One is heat exposure stress in the same way that the ice bath or cold exposure is stress. The second one is, is there any difference there? That's important. And the other one is, how does one get better at heat adaptation? Or at least what are you doing with the fighters to get them better at dealing with heat? How long does that take? So the first question, just because I threw three questions at you, is heat stress?
Andrew Huberman: Like cold is stress?
Duncan French: Yeah, I think it is. And I think heat shock proteins, for example, are driven by that stressful exposure to a changing environment. So I think we do graded response in terms of heat acclimation strategies. But yes, we've touched on it earlier in the conversation. For me, heat is still a stressor, and if it's managed incorrectly, you can have detrimental responses rather than beneficial responses.
Andrew Huberman: So barring like hyperthermia and heat, obviously, you heat up the brain too much, people will have seizures and die, but you lose neurons. But what's the right way to acclimate heat, taking into account that people should check with their doctor, et cetera. We do all these disclaimers, but let's say let's just say I want to get better at dealing with heat, or I want to extract more benefit from heat. How many minutes a day are people typically exposing themselves to heat? How often and over what periods of time?
Duncan French: Yeah, so we normally start with about 15 minutes of exposure. Now, if someone's really lacking acclimation to heat, you can do that in three, five minute efforts, do you know what I mean? And actually take hot sauna. Yeah, hot sauna take time to step.
Andrew Huberman: 200 degrees or something like that.
Duncan French: Correct?
Andrew Huberman: Fahrenheit, yeah. |
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"chunkTitle": "Toggling States",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29635&chunkSid=chunk_58848"
} | Andrew Huberman: Because, you know, one of the reasons I'm obsessed with with human performance and high performance and people like fighters and elite military or, or even bodybuilders for that matter, is that they they experiment. Yeah, they find the outer limits of what's possible. But one of the things that they have discovered, as you're describing, is this ability to toggle between high alert states and calm states. Most typical people can't do this. They see something that upsets them on the Internet or something on the news, or some external event pressures down on them, and they're stressed for many, many days and weeks, and sometimes it goes pathological, right. I don't say this as a criticism. It's just that most human beings within our species, most members of our species, never learn to either flip the switch or to just voluntarily toggle between states. I think athletes learn how to do that extremely well, and it sounds like MMA fighters do that even better than perhaps many other athletes.
Duncan French: I mean, yeah, there's the odd one or two that would struggle with, but I think in terms of that chronic exposure, we see that coming from challenges around cyclical weight cutting and metabolic disruption and metabolic injury, not necessarily from the psychological drive. They do understand that this is a job for them. And the time on the mats, most of them can turn it off a little bit and downgrade things when they're off the mats. It's impressive to see because, again, as a layman, just looking at the fight game, you think it's going to be crazy chaotic, 100 miles an hour, every hour of every day. But that's clearly not the case. They manage their energy and their efforts pretty well.
Andrew Huberman: So it's a little bit like science. Although maybe scientists could take a lesson.
Duncan French: From yeah, evidence based practice. Or practice based evidence.
Andrew Huberman: That's good. A couple more questions. |
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] | {
"chunkTitle": "High Performance Sports",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29633&chunkSid=chunk_58845"
} | Andrew Huberman: I know you were at Notre Dame for a while. Was that your first spot after your PhD thesis?
Duncan French: No, I basically finished my PhD and I dropped into the British Olympic system. For about 14 years.
Andrew Huberman: Oh, my.
Duncan French: I've done three full Olympic cycles with different sports, and largely a strength and conditioning coach. As a practitioner, I was always working in universities and academia alongside in terms of continuing to publish and write and do research and teach as well, because.
Andrew Huberman: That explains the huge volume of publications. I don't think people realize the work that goes into getting a quality, peer reviewed publication. It's not what do they call it now on Instagram anecdata, where people do something, what they have this experience and then they put in the world anecdata are I don't even know that we could call it data. So, 14 years in working with the British Olympic team.
Duncan French: Yeah. So whether it was GB boxing, primarily with the Rio excuse me, the Beijing cycle, but also lightweight rowers and gymnastics for the London Olympic Games that cycle, I was the lead strength and conditioning and physical performance coach for British basketball. So GB basketball. I had about three years in the English Premier League with Newcastle United and the soccer team. And then for the Rio Olympic cycle, I was with Great Britain taekwondo. So, again, another combat sport. After I'd finished Thorne, I kind of moved to the University of Notre Dame, where I went into more of a more of a managerial position, working across all the different technical services, medical, nutrition, strength and conditioning, psychology, whatever it's sports science, whatever it may be, as the Director of Performance Sciences for Notre Dame athletics. And then after about 16 months there, the UFC came knocking and they recruited me out of Notre Dame. So it's been a great ride and I've got lots of athletes have taught me a lot along the way, lots of coaches.
Duncan French: Every day is a school day. I still try and keep that mentality, and in this world, we call it white belt mentality. I'm a PhD. I've got 25 years of experience in high performance sport, but I still learn every single day from these people out on the mats and in the ring. And it's impressive to see what they do.
Andrew Huberman: Yeah, it certainly is. I got introduced to MMA just a few years ago. I think the first time I came out here was one of the first times I had heard of MMA because I was kind of in my laboratory and nosed down. And it's a really interesting sport because it incorporates so many different types of movement. As you said, it's not just stand up boxing, it's just kicking, ground game, everything. And I'm still learning about it. But as you mentioned, going in with that beginner's mind, the white belt mentality, what has been the most surprising thing for you in terms of being exposed to MMA in particular, as opposed to other sports? |
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"chunkTitle": "Needs-Based Eating",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29632&chunkSid=chunk_58844"
} | Andrew Huberman: Well, again, I'm smiling because I love this because it's grounded in something real and scientific, which is that we have these different fuel sources. The body can adapt to use any number of them or one of them. I think most people are looking for that one pattern of eating, that one pattern of exercising that's going to be best for them or sustain them. And they often look back to the time when they felt so much better switching from one thing to the next. But the adaptation process itself is also key, right, teaching the body. So if we were to just riff on this just a little bit further. If somebody I'll use myself as an example, since I can only speculate what other people's current nutrition protocols are. But if somebody is eating in a particular way and they want to try this kind of periodization of nutrition, could one say, okay, for a few weeks I'm going to do more high intensity interval training and weight training, and I'm going to eat a bit more carbohydrate because I'm depleting more glycogen.
Andrew Huberman: Then if I switch to a phase of my training where I'm doing some longer runs, maybe I'm training less. Maybe I'm just working at my desk a little bit more, then I might switch to a lower carbohydrate diet. Do I have that right? And then if I'm going to enter a competition of some sort, certainly not UFC or MMA of any kind, to be clear, not because it isn't a wonderful sport, but because that wouldn't be good for my other profession, but if I were going to do that, then I would think about stacking carbohydrates, ketones and fats. Do I have that?
Duncan French: More. I think, yeah, you just said it. Eloquently at the end of the day, you're consciously understanding what the exposure to physical exertion is and you're flexing your diet accordingly.
Andrew Huberman: So it's need based eating.
Duncan French: Exactly. For one of better terms, you can call it whatever fancy terminology there is out thorne. But yes, it's needs based eating. But you're very conscious and cognizant of what is my current exercise status? If I'm taking some time off, then don't gorge on the carbohydrates. We probably need to be cut. It's going to be lower intensity work or even just habitual day to day walking around doing your groceries. That doesn't require massive amounts of glycogen storage and carbohydrate fueling. So you can potentially go more ketogenic in nature, oxidizing lipids for that fuel. If you are in a high period of high intensity training, then you have to consciously flex your diet to support that. That's not normal. You've made a change, you've elevated the demand. So the fueling requirements for the regenerative not only fueling the exercise, but the regenerative requirements of your body after that type of work is going to be really important as well. So, yes, take on more carbohydrates. So I think it's consciously interpreting the nature of your diet against where you are at any moment in time like that.
Andrew Huberman: I think the listeners of my podcast generally are experimenters. They are scientists of themselves, which makes me happy, obviously, and I like to think that they're paying attention to the changes they're making and how they're affecting themselves and they seem more open to trying things, provide they can do it safely and seeing what works for them. And I'm certainly going to try some of the change up. I also am really a creature of habit and I think talking to you today, I realize I'm probably doing a number of things truly wrong in my training, but also that I don't tend to vary my nutrition with my training quite as much as I should. I'm just locked into a protocol. We cover a number of things related to your PhD thesis work, but I cut you off early on related to your trajectory after you finished your thesis. |
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"chunkTitle": "Metabolic Efficiency",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29632&chunkSid=chunk_58843"
} | Andrew Huberman: I think some people might be familiar with that term, some perhaps not. But the way I understand metabolic efficiency is that you teach the body to use. Fats by maybe doing long bouts of cardio, maybe lowering carbohydrates a bit. So teaching the body to tap into its fat stores for certain periods of training. And then you also teach the body to utilize carbohydrates by supplying carbohydrates immediately after training and before training. You teach the body to use ketones and then you use them at the appropriate time, as opposed to just deciding that one of these fuel sources is good and all the others are bad or dispensable. Do I have that correct?
Duncan French: You've nailed it. Bob Sibahar is formerly of USA. Triathlon is the guy that kind of came up with the concept of metabolic efficiency. But yes, you're absolutely right. I mean, at low intensities of exercise or just day to day living, we shouldn't be tapping into our carbohydrate fuel sources extensively that's for higher intensity work or the fight or flight needs of stress. If athletes or any individual has a high carbohydrate diet, they're going to start to become predisposed to utilizing that fuel source, preferentially now at low intensity. That can be problematic certainly for an athlete because if they preferentially use carbohydrate at lower intensities, when the exercise demand goes to a higher intensity, they've already exhausted their fuel stores. They can't draw upon fat because the oxidization of that fat is just too slow. So they're essentially now become fatigued because they've already utilized the carbohydrate stores. So what we tried to do, yes, through diet manipulation and a little bit of exercise manipulation, is, as you say, teach the body or train the body to preferentially use a specific fuel source, fat, obviously at lower intensities and carbohydrate at high intensities. And we would look at specifically the crossover point between the two tells a lot in terms of how an athlete is ultimately how their metabolism is working. |
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"chunkTitle": "Ketones for Brain Health",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29631&chunkSid=chunk_58842"
} | Andrew Huberman: So are there any known benefits of ketones, even if one is not in a state of ketosis?
Duncan French: The use of ketones that I'm primarily aware of in our sport is after the event in terms of the brain health, with athletes potentially taking trauma to the brain, et cetera, and looking to maintain the fueling and the energy supply to the brain. But, yes, it's probably a little bit out of my remit, so I don't want to talk on that because I'm not fully familiar with that.
Andrew Huberman: Well, I've heard that ketones after head injury can provide a buffering component. Correct. It's not going to reverse brain damage, but it might be able to offset some of the micro damage.
Duncan French: Right. So that's how we use it, just to sustain the energy supply to the brain that might be compromised through brain trauma. So that's why we use ketones. To come back to the original question, if it's a general population, then yes, I think there's a place to argue that actually being on a ketogenic diet at times, and maybe that's a cycling exercise, maybe not. I don't mean cycling a bike. I mean cycling ketones is beneficial because I think it's going to lead to better metabolic management and metabolic efficiency. Thorne lower intensities, where we should be fueling our metabolism with lipids and fats. Clearly, the Western diet and the modern day diet is heavily driven by processed foods and carbohydrates that people become predisposed to utilization of that fuel source. Above lipids, use fat, use intensities that are very low. So some of our data with the fighters shows that as well. But I think the challenge for us is that we're working with a clientele that require high intensity bouts of effort. So fueling appropriately is very important for that.
Duncan French: Now, we use tactics here where we essentially have athletes on what you would say kind of is largely a ketogenic diet. But then we will fuel carbohydrates around training sessions. So we'll do very timed exposure to carbohydrates. So it's not post training, post training, immediately pre during, and then immediately post. And then the rest of their diets breakfast, lunch, and dinner are what would look like ketogenic type approaches. So we're trying to be very tactical in the exposure to maximize the intensity for the training and then return to a metabolically efficient diet, which is heavily reduced in carbohydrate because we've fueled the sessions that need it.
Andrew Huberman: I'm smiling because once again, this place, the UFC Performance Center, is doing things scientifically, which to me, the idea and I'm pleased to hear that, because to me, this idea that the ketogenic diet is the best and only diet or carbohydrates and low protein diets are the best diet, it's ludicrous. Then you mentioned metabolic efficiency. |
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"chunkTitle": "UFC's Mission",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29638&chunkSid=chunk_58852"
} | Andrew Huberman: As a sort of a final question, what are some things about the UFC or something about the UFC that perhaps people don't know in terms of its overall mission or what you guys are trying to do here? I mean, I think I've become a fan of MMA, and I am more and more as time moves on. Some people might be into MMA, some people not into watching MMA. But what are some things that the UFC is interested in and doing that most people might not know about and certainly I might not know about?
Duncan French: Yeah, I think we try to be cutting edge. We try to be super progressive. We think we've got an amazing platform here, particularly at the Performance Institute, to do some really cool things that can inform many different people. And that doesn't just mean the 600 or so athletes that are on our global roster. What we're trying to do is influence global community around optimizing huberman performance. So any moment in time, we're engaging in different technologies, with different vendors, different partners, exploring opportunities to learn more, share data, understand what's the best mechanisms for interpreting your body, interpreting how your body is responding to training, interpreting your nutrition, or whatever it may be. We're in a really privileged position to do that, but we've also hence, you've been here today.
Duncan French: We're also trying to venture into some really cool areas of science and research that's got applicability that you can take from high performance athletes and apply to yourself to Joe Blow walking down the street out Thorne. That is really interesting. And that's everything from whether it's CBD and psychedelics through to different technologies for thermal monitoring and bluetooth heart rate monitoring or whatever it may be, through to data management, et cetera, and anything in between. We've got some great partners on the nutrition side, on the psychology side, on the data side, and I think we always try to just push the envelope a little bit more. I think we keep our core mission with our athletes, but I think a lot of what we do, hence your podcast and an amazing platform, you do such a great job of it that we can all learn and take from the elite and interpret how it might help us just in the general population. So I think that's our North Star is to provide our athletes the best integrated service of care, but we also want to influence just the global community and put USC at the forefront of that.
Andrew Huberman: That's great. Well, you guys are certainly doing it. We can't let the cat out of the bag just yet, but the things that we're gearing up to do with my laboratory and the work together, hopefully we'll be able to talk about that and share that in the year to come. But we're very excited about that. And Duncan, look, I have this filter that I use when I talk to people, academics or otherwise, which is some people, they open their mouth and it doesn't make much difference. But when you speak, I learn so much. I'm going to take the protocols that I've heard about today. I'm going to think about how I'm training and how I could train differently and better, how I'm eating, how I could eat differently and better for sake of performance and just in general. Thank you so much for your time, your scientific expertise. The stuff you're doing in the practical realm, it's immense. So hopefully we can do it again.
Duncan French: Yes. Thank you. This has been a blast. I appreciate it. And, yeah, keep doing what you're doing because I know there's a lot of people out there that love the platform. So thanks for the invite. It's been awesome.
Andrew Huberman: Thank you. Thanks so much. |
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"chunkTitle": "Cold Exposure and Muscle Growth",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29627&chunkSid=chunk_58837"
} | Duncan French: Your body doesn't know the difference, right? Your body does not know the difference. It has a primordial kind of physiological response that it's created over millions and millions of years. And I think that physiology is not changing and it's fixed in a particular way right now that it doesn't understand the difference between whether it's six by ten doing a challenging workout over here, whether it's putting my hands on the hot coal, whether it's a lion stood in front of me or whatever. That epinephrine response from the level of the brain down to the whole signaling cascade is the same.
Andrew Huberman: And cold, I've heard, can actually prevent some of the beneficial effects of training that it can actually get in the way of muscle growth, et cetera.
Duncan French: Yeah, there's some pretty robust data out there now showing that it definitely has an influence on performance variables like strength and power in particular. But absolutely in terms of muscle hypertrophy and there's a big kind of theme in the world of athletic performance right now in terms of periodization of cold exposure as a recovery modality. When do you use cold? Should you be using cold for recovery in periods of high training load when you're actually pursuing maybe general proprietary work? We're actually trying to pursue muscle growth. Well, that's usually where you get the most sore. It's usually where you feel the most fatigued. But it's probably not the most beneficial approach to use an ice bath in that scenario because you're dampening, you're dulling the Mtor pathway and the hypertrophic signaling pathway.
Duncan French: Whereas in a competition phase where actually quality of exercise and quality of execution of skill and technical work has to be maintained, you want to throw the kitchen sink of recovery capabilities and recovery interventions in that scenario because the muscle building activity should be in the bank. That should have been done in the general preparatory work. And now you're focusing on technical execution. So you're absolutely right.
Andrew Huberman: That's interesting. So if I understand correctly, if I want to maximize muscle growth or power or improvements and adaptations, then the inflammation response, the delayed onset muscle soreness, all the stuff that's uncomfortable and that we hear is so terrible is actually the stimulus for adaptation. And so using cold in that situation might short circuit my progress. But if I'm I don't know that I'll ever do this, but if I were to do an Iron Man or something or run a marathon under those conditions, I'm basically coming to the race, so to speak, with all the power and strength I'm going to have. And so there reducing inflammation is good because it's going to allow me to perform more work, essentially. |
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] | {
"chunkTitle": "Cold for Recovery",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29627&chunkSid=chunk_58836"
} | Andrew Huberman: In particular, things like ice baths, cold showers, or any other type of cold temperature exposure. In theory, that's stress also, it's epinephrine. And so how should one think about the use of cold for recovery? So if it's stress, if cold causes stress, then how is cold used for recovery? That's what I don't understand. And maybe you just want to share your thoughts on that.
Duncan French: Yeah, no, and I think it's a great question, and I think the jury is still out there, certainly knowing some of the conversations that we've been having. But I think when we talk about stress, it's your classic fight, flight or freeze approach, and throwing your body into a cold tub, an ice bath, or whatever it may be, certainly is going to have a physiological stress response. Now, people are using that for different end goals. And again, I think that's where the narrative has to be explained. If you are using the stress specifically to manage the mindset, to use it as a specific stress stimulus, that's the same as me doing six by 1080 percent. You're just trying to find something to disrupt the system, to do something that's very if you want a better term, painful, discomfort, whatever. You're just finding a stressor and then being able to manage the mindset. But if you're using cold specifically from a physiological perspective to promote redistribution of vascularity of blood flow to different vascular areas of muscle that you feel have gone through a workout that are damaged or whatever it may be, I think we've got to understand what that stress mechanism is. And the data.
Duncan French: The literature is certainly still out there with respect to cryotherapy and cold baths and some of these cold exposure in terms of what they do at the level of the muscle tissue, if that's the target, if you're trying to promote a flushing mechanism or you're trying to promote redistribution of the blood flow. What you've got to understand is that cold is going to clamp down every part of the vascular system. And we've really got to understand how the muscle would be redistributed to areas of interest. So I think the stress response is a real thing with respect to cold exposure. But I think the narrative around what are you using the cold for? Has to precede the conversation because, yes, it's like putting your hand over a hot coal that's a stress. The same way as jumping in a cold bath is I think most people.
Andrew Huberman: Don'T realize that you're going to get the epinephrine release from holding your hand too close to flame and you're going to get it from getting in the ice bath. |
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"chunkTitle": "Rep Cadence for Hypertrophy",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28760&chunkSid=chunk_57118"
} | Andrew Huberman: And of course, we should acknowledge again, there are a ton of variations that one could implement there, but that would be a good starting place on the opposite side. For somebody who's mainly interested in hypertrophy, what would be the rep cadence that if you had a gun to your head that you would prescribe?
Andy Galpin: I would probably do the exact same thing, but I would make the last number two. So three one two. You could also just keep three one on. It is still very fine. Even exploding on the concentric is still highly effective for training hypertrophy. So if you wanted to keep it super simple and just make rep cadence not a variable that you play with because you have other ones to move, that's great. If you want to add a little bit of time to the concentric phase, fine. It's not going to make enough of a difference for most people for you to really worry about. I guess that's sort of the point I really want to make. This is a classic example of we're deep into a method, right? If as long as you hit the concepts I talked about earlier, whether you want to do 311323 triphase, this is just a method choice. That doesn't mean they're irrelevant. There are subtle changes within them. It's just 80 20 rule, right. So 80% of the benefit is going to be from the concept. 20% is this small thing.
Andy Galpin: If you're super into this field or you actually want to work with a qualified certified coach or something, there's lots of reasons to play with this if you're just on your own here and running this thing. Three one one is fine. Three one two, totally fine. Anything like that you really just want to make sure that in the strength side of the equation, you're under control and you can add enough load to stimulate strength and not get hurt with an acute trauma. Right. On the hypertrophy side, you're just wanting to load enough to where you can hit volume because you got to put a lot on there. So if you want to go lighter, if you want to go slower, fine. If you go slower in your repetition so maybe even like a five second eccentric, a two second pause, a three second rise, that's great. You can actually then stimulate the same amount of hypertrophy. Andy either do it with less weight or do it with less repetitions. So it's a variable you can play with if you're like, hey, I don't have enough weights at my house, or I only have a kettlebell or a dumbbell.
Andy Galpin: How am I going to stimulate hypertrophy? Your only option is really doing more reps. Well, eventually that train runs pretty shallow. Okay, here's the thing you can play with maybe just add time under tension is what we're calling right. Just do slower repetitions, go longer ones and hold it. So it's a variable that we use to individualize programs rather than something that you should really be focused on as, like a core aspect that's going to be driving whether or not your program works. It's just a tool we can play with in the what if scenarios. I will use this stuff a lot when I'm traveling. You can do a tremendous workout in your hotel room just doing like, a ten second eccentric, a ten second hold, a ten centric concentric.
Andrew Huberman: Yeah, I've had some decent hotel room workouts. They're not my preference, but by simply doing things like ten second lowering handstand push up against the door, totally, obviously assisted for me. I can't do a free handstand push up. I just don't have the skill or the strength or both. You can do some sort of configured dips between the beds or chairs. Andy this kind of thing.
Andy Galpin: Rear fidelity split squats are great to do in hotels. Put your back foot up on a bed and get an amazing split squat workout done. Yeah. Glute, bridges lots of stuff you can do there. Yeah.
Andrew Huberman: And with a jump rope, if you've ever heard someone jumping in the morning. Yeah, it may or may not have been me. It could be any number of things, but I'm known to skip rope in hotel rooms. |
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"chunkTitle": "Stress and Performance",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29626&chunkSid=chunk_58835"
} | Duncan French: The more you do that challenging workout, do you get the same psychological stimulus, do you get the same stress response? And the assumption is unlikely. You accommodate, you become accustomed to the stressor. Your body will therefore adapt. And that's the classic overload principle, right? You then need to take the stressor down a different route. But I think when you look at the athletes that we work with here, it's a fistfight. At the end of the day, there's nothing more stressful than that. But I think just the exposure to the rigors of training to understand the bad positions, the bad situations, to know that they can get out of certain situations, out of certain submission holds or whatever it may be. I think that really ties in with some of my PhD work in terms of what these guys do to approach what is a really challenging sporting arena in mixed martial arts.
Andrew Huberman: Yeah, it's definitely the extreme of what's possible in terms of asking, does stress favor or hinder performance? Because like you said, at the end of the day, it's someone trying to hurt you as much as they possibly can within the bounds of the rules, and you're trying to do the same. I find that your thesis work fascinating. Were you never to be at the UFC Performance Institute? Luckily, they made the right choice and brought you here, but were you never to come here? I was still fascinated by this, because over and over we hear that stress is bad. Stress is bad. Stress is bad. But everything I read from the scientific literature is that stress, and epinephrine in particular, is coupled to the testosterone response to performance and to adaptation, provided it doesn't go on too long. So unless I'm saying something that violates that, and that's your work. So it's really important and beautiful work, and I refer to it often. So I'm just glad that we could bolt that down, because I think people need to know this, that discomfort is beneficial.
Andrew Huberman: Now, there's another side to this that I want to ask about, which is the use of cold. |
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"chunkTitle": "Stress and Testosterone",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29626&chunkSid=chunk_58833"
} | Andrew Huberman: When I think intensity, I think epinephrine adrenaline. And since you have a background in catecholamines and testosterone, last time I was here at the UFC Performance Institute, we had a brief conversation, and I want to make sure I got the details right, that in the short term and a big increase in stress hormone can lead to an increase in testosterone. Like a parachute jump. Correct. So stress can promote the release of testosterone. That was news to me. We always hear about stress suppressing testosterone, stress suppressing the immune system, all these terrible things. But in the short term, you're saying it can actually increase the release of testosterone. So I have that, right?
Duncan French: Correct.
Andrew Huberman: Okay. And so then the second question is, does my cognitive interpretation of the stressor make a difference? In other words, if I voluntarily jump out of a plane with a parachute, does it have a different effect on my testosterone than if you shove me out of the plane against my will? Presumably with a parachute? Right, too.
Duncan French: So this was what all my PhD work was looking at, was the exposure to a stressor and the pre arousal of how your body essentially prepares for that stressor and then how it manages it throughout the exposure to the stress. And it was actually motivated from parachute jumpers. There was an older study looking at parachute jumpers into combat, and they were studying the cortisol, the stress response and the epinephrine response of these parachute jumpers. So we got us thinking about, hold on, there's certain workouts that you do that are just the daunting. It's like, okay, it's squat Saturday, or whatever it may be. Oh my gosh, this is going to be going to destroy me.
Andrew Huberman: Or I have to talk to this person I don't want to talk to, or PhD dissertation exam or something, even.
Duncan French: Public speaking or whatever it may be. Now, we used a resistance training protocol that these athletes knew was going to be very challenging. There's going to have some anxiety to doing it. They knew there were going to be some physical distress from doing it, and therefore their mindset of how they were going to approach that was already set. So what we saw prior, 15 minutes prior to the start of an exposure to the workout, that the epinephrine, the neuroadrenaline the adrenaline was already starting to prepare the body sympathetically to go into what it knew was going to be a very, very challenging workout. So that brings you back to exercise preparation, competition for certain preparation, preparation for certain competition. Excuse me. Pre workout routines, the use of music, all these different things that we know can now anecdotally in the gym we put into place. But the data that I presented showed that it was the first of its kind to show that this link between epinephrine and norepinephrine release and arousal and then consequent performance. So force output throughout the workout was intimately linked. |
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"chunkTitle": "MMA Fighter Considerations",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29634&chunkSid=chunk_58846"
} | Andrew Huberman: What's unique about MMA fighters besides that they have this huge variety of tactical skills that they have to learn and perfect?
Duncan French: Yeah, that's a great question. I would say two things. I'm going to answer two questions. One, actually reiterates what you've already said. The degrees of freedom in mixedmartial arts arts are exponential like no other sport. We've got eleven different weight classes. We have men's classes, we have women's classes, we have kickboxers wrestlers, jujitsu fighters, judokers like karate fighters. The stylistic backgrounds are infinite. We're a weight classification sport. There's a whole issue relating to making weight and then rebounding to fight about 24 to 30 hours. The variability in this sport, the considerations that you have to make, are unprecedented compared to any other sport that I've worked with, and a lot of them go against and are the antithesis of what you would expect for high performance in terms of we don't always have a very clearly defined competition schedule. Once these guys fight, they don't necessarily know when their next fight is going to be.
Andrew Huberman: What's the closest spacing of a fight?
Duncan French: I mean, listen, I think the the record is around it's. It's just over a month, I believe. So, you know, that that's a quick turnaround, but most of these guys are fighting three or four times a year. Three times a year is pretty normal. The bigger fights maybe two times a year, but invariably the guys don't know when that next date is going to be. So we're in this gray area of, okay, what do we do? Are we taking some time off? Are we just going to do some general prep work? Are we going to try and keep the knife sharpened in case I get.
Andrew Huberman: I didn't realize this in that way. It's a lot like special operations.
Duncan French: Absolutely. You don't know when the call right.
Andrew Huberman: They have to be ready at all times. There isn't this like, let's get ready for the season, right?
Duncan French: Yeah. When I was with the British Olympic Association, I knew it was the British open, the Spanish open, the French open, the European Championships, the Israeli open, the American open, the Canadian Open, the Olympic Games. |
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"chunkTitle": "Huberman Lab Premium",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24495&chunkSid=chunk_49145"
} | Andrew Huberman: The premium channel is a response to the many questions we get about specific topics, and it will allow me to really drill deep into specific answers related to those topics. So once a month, I'm going to host and ask me anything, so-called AMA, where you can ask me anything about specific topics covered on the Huberman Lab podcast and I will answer those questions. Those of course will be recorded. They will also be other premium content available to premium subscribers such as transcripts and short videos of new tools and unique tools for mental health, physical health and performance. If you want to check out the premium channel, you can go to hubermanlab.com/premium. There is a $10 a month charge or $100 per year, and I should mention that a large portion of the proceeds from the Huberman Lab Premium Channel will go to support scientific research that develops the very sorts of tools that we talk about on the Huberman Lab podcast.
Andrew Huberman: The rest of the support for the Huberman Lab Podcast premium channel will go to supporting the regular Huberman Lab podcast. Again, that's hubermanlab.com/premium. |
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] | {
"chunkTitle": "Bar Hanging Benefits",
"episodeTitle": "Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94",
"imgUrl": "https://img.youtube.com/vi/q1Ss8sTbFBY/maxresdefault.jpg",
"published": "2022-10-17T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_1931?sectionSid=sec_24513&chunkSid=chunk_49186"
} | Andrew Huberman: Speaking of grip and nervous system and fitness and longevity, Dr. Peter Attia, who is a medical doctor, was a guest on the Huberman Lab podcast and provided an enormous wealth of information on that podcast episode. I really encourage you to check it out when you have time. And of course has his own spectacular podcast, The Drive with Peter Attia. Peter, Dr. Attia, I should say, often talks about certain movements or exercises that you should perform not just to improve your fitness, but also to touch into or measure how fit you are and how well you are progressing toward a long lifespan and healthspan. And one of those includes the ability to hang from a bar for a minute or longer. And there are a number of different expectations that one can have of how long they should be able to hang from a bar depending on their age and their fitness level, et cetera. Please check out Dr. Attia's podcast and his various social media sites to get more information on that. But what I can tell you is that if you're going to hang from a bar and you want to hang from that bar as long as possible, which turns out to be a interesting and important metric of your health, then gripping the bar very tightly will actually help. |
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"chunkTitle": "Blood Work and Healthspan",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29162&chunkSid=chunk_57970"
} | Andrew Huberman: Peter, thanks for joining me today.
Peter Attia: Thanks for having me, man.
Andrew Huberman: I've been looking forward to this for a very long time. I'm a huge fan of your podcast. I know that you went to Stanford and worked with a number of people that are colleagues of mine. So for me, this is already a thrill just to be doing this.
Peter Attia: Yeah, likewise.
Andrew Huberman: I have a ton of questions, but I want to start off with something that I wonder a lot about and that I know many other people wonder about, which is how to assess their current healthspan and their trajectory in terms of health and well being, specifically as it relates to blood work. So what are your thoughts on blood work? Is it necessary for the typical person? So this is somebody who's not dealing with some acute syndrome or illness. And at what age would you suggest people start getting blood work? How frequently should they get blood work? How often do you get blood work done, et cetera.
Peter Attia: Yeah, there's a lot there. I mean, the way I talk about this with patients is first taking everything back to the objective. So what's the thing we're trying to optimize? So if a person says, look, I'm trying to break 10 hours for an Iron Man, I don't know that blood work is going to be a game changing aspect of their trajectory and their training. They're going to benefit much more from sort of functional analyses of performance. So I'm assuming, based on the question, that you're really coming at this through the lens of living longer and living better through the lifespan, health span, most lens, yeah.
Andrew Huberman: And just I think most people have some sense of their vitality or lack of vitality, but I think everyone wonders whether or not they could feel better and whether or not blood work will give them a window into how they might go about feeling better.
Peter Attia: Yeah, I think it does to some extent, but I also think that it has a lot of blind spots. So I kind of break things down into the two vectors that make up longevity, which are lifespan and health span. So lifespan is the easiest of those vectors to understand because it's pretty binary. You're alive or you're not alive. You're respiring or you're not. You make ATP or you don't. End of story. So what gets in the way of lifespan is essentially the four horsemen of disease, right? So atherosclerotic disease, cancer, neurodegenerative disease, and metabolic disease, which directly isn't the cause of many deaths, but basically creates the foundation to all of those other diseases. So if you're a non smoker, what I just rattled off is about 80% of your death. So how does blood work help address those? It varies. So on the atherosclerotic standpoint, it's a very good predictor of risk if you know what to look for. So primarily, ApoB would be the single most important lipoprotein that we care about.
Peter Attia: I can explain what that means in a second. And then also other markers of inflammation, endothelial health and metabolic health. When it comes to cancer, blood testing in the sense of biomarkers is not particularly helpful outside of knowing that the second leading environmental or modifiable cause of cancer is metabolic ill health after smoking. So we don't actually know a lot about cancer in the sense of what causes it. It's really stochastic and it's a lot of bad luck. So we know that smoking drives it, and we know that even though epidemiologically we say obesity drives it, what it really means is metabolic poor health. It's probably the hyperinsulinemia that comes with obesity that drives it. So biomarkers help with that, but there's still an enormous blind spot to cancer. We could talk about liquid biopsies aside because those aren't really biomarkers studies, but put that away.
Peter Attia: On the neurodegenerative side, I don't think we have a lot of insight that comes to understanding Parkinson's disease. But when it comes to dementia, particularly Alzheimer's disease, which is the most prevalent form of dementia, I think the biomarkers can be quite helpful. They overlap a lot with the atherosclerotic diseases. So the same things that drive the risk of heart disease are driving the risk of dementia. And then there's some novel stuff as well. If you include genetic testing, which you can get out of a blood test, we get a whole suite of genes, not just APOE, but far more nuanced stuff than that that can also play a role. So you can stratify risk in that sense. So in aggregate, I would say blood testing with biomarkers provides pretty good insight into lifespan. |
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"chunkTitle": "Rep Cadence",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28760&chunkSid=chunk_57114"
} | Andrew Huberman: You talked about intent within the movement. What about specific cadences for repetitions? I was taught that one should lower the weight slowly, the so called eccentric portion of the movement, and then to try and explode the weight through the concentric phase and then also make sure that one is using full range of motion and perfect form, as it were. Now of course, that is one tiny slice of the possible rep cadences and ways to approach resistance training, although I think it's a pretty good one. What are the general parameter sets that one needs to consider? You could imagine lifting 4 seconds concentric, pause for one, pause for two, eccentric. I realize there's an infinite number of variations here, but is there a way to use rep cadence, repetition, cadence that is, as a way to work through weak points and to be strong in every position of the movement?
Andy Galpin: Yeah, a lovely question. I think the way I would like to answer this is maybe going back just a touch to get directly to that. So I think if we walk through power, strength, and hypertrophy, andy, I hit you with the concepts that are specific to each one that's going to lay out your answer. Because the most true answer there is, it depends on the goal. The answer for what is optimal for strength is diametrically opposed. For potentially what's optimized for hypertrophy. The same exact thing can be said for momentum. So we've classically heard things like this don't bounce at the bottom, you're cheating. So if you're doing a lap pull down or something, you don't bounce and rebound, you stop at the bottom, slow down. All these things are thought to be truisms of strength conditioning. But guess what? Those are all truisms, assuming we're trying to grow muscle. Andy that actually goes back to our conversation in episode one about a lot of the things we think are just fundamental truths about strength training are just fundamental truths that came from the bodybuilding world. And they're not wrong.
Andy Galpin: They're good ideas. But there are other adaptations one needs to get from strength training that are not just maximizing muscle growth. So what I will lay out to you is a case for which you should balance, a case for when you should go fast, a case for when you should be under control. All of these things are different variables we can modify and get different adaptations for it. |
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"chunkTitle": "Free Science Info",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29620&chunkSid=chunk_58825"
} | Andrew Huberman: Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public. In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is Roka. Roka makes eyeglasses and sunglasses that are of the absolute highest quality. I've spent my career working on the visual system, and I can tell you that everything about the way that roca eyeglasses and sunglasses were designed was with performance in mind. First of all, they're extremely lightweight, so you actually forget that you're wearing them most of the time. Second of all, even if you get sweaty, if you're running or biking or it's a hot day, or running around just happen to be perspiring quite a lot. They don't slip off your face, which is terrific.
Andrew Huberman: They also have a great aesthetic, and they have a lot of different styles to choose from. The clarity of the lenses is superb. I don't think there's a match for the clarity of Roka glasses out there, and if there is, I'm not aware of it. They are absolutely crystal clear, and that's true in any environment. Whether or not you're working in a dim environment or a bright environment, the clarity is unmatched. If you'd like to try Roca eyeglasses or sunglasses, you can go to roca.com that's roka.com and enter the code Huberman to save 20% off your first order. Today's episode is also brought to us by Helix Sleep. Helix Sleep makes mattresses and pillows that are uniquely tailored to your sleep needs. All of us have unique sleep needs, and we should be sleeping on a mattress that's ideal for us.
Andrew Huberman: If you go to the Helix site, they have a quick two minute quiz, asks you a number of questions about whether or not you sleep on your side, your back, your stomach, do you tend to run hot or cold, et cetera? Maybe you don't have the answers to those questions, which is fine. They'll match you to the mattress that's ideal for your sleep needs. I took that quiz, and about ten months ago, I started sleeping on the Dusk Helix mattress. That's Dusk. That's the mattress that's ideal for me, and I'm sleeping better than I ever have before. So if you're interested in upgrading your mattress, go to Helix Sleep Huberman, take their two minute sleep quiz, and they'll match you to a customized mattress, and you'll get up to $200 off all mattress orders and two free pillows. That's helix sleep, Huberman. Today's episode is also brought to us by Headspace. Headspace is a meditation app that's backed by 25 published studies.
Andrew Huberman: By now, I think most people have heard about or experienced the benefits of meditation improve focus, better sleep, reduce stress, more creativity and insight. There's just so many studies out there that support those claims. The challenge, however, is sticking to a meditation practice, and over the years, I confess there have been times when I've meditated regularly, and then I stop meditating, even though it always provides benefits for me the first time I do it. And every time I do it. With the Headspace app, it makes it very easy to meditate consistently because they have different types of meditations to select from, and they come in different durations. So sometimes I only have three or four minutes to meditate. They have those sorts of meditations. They also have longer meditations of 20 minutes or more. If you want to try Headspace, you can go to Headspace.com Specialoffer. And if you do that, you'll get a free one month trial with Headspace's full library of meditations that you can use in any situation.
Andrew Huberman: This is the best deal offered by Headspace right now. So, again, if you're interested, go to Headspace.com Specialoffer. And now my conversation with Dr. |
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"chunkTitle": "Performance and Stress",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29626&chunkSid=chunk_58834"
} | Andrew Huberman: So what was the takeaway there? Is it beneficial for people to get a little stressed about the upcoming impending event, whether or not it's a lift in the gym or whether or not it's talking to somebody that you might be intimidated to talk to or an exam? Is the stress good for performance, or is it harmful?
Duncan French: Yeah, and I think that's a great question. And I think I can only talk to physical exertion, which is what we were exploring. I don't want to tread on the toes of the psychologists with flow state and these types of things, because clearly.
Andrew Huberman: I think you're in the position of scientific strength on this one. I think you have the leverage. I have a lot of friends in that community, as I'll just say, as a buffer to the answer you're about to give, that there's very little science around flow and there's very little neuroscience related to most psychological states anyway. So I think we've got a lot of degrees of freedom here.
Duncan French: All right. I can breathe easy. Thank you for that.
Andrew Huberman: Anything you like, credit Duncan, anything you dislike, send the mean comments to me.
Duncan French: Yeah, I think from my data, certainly the the greater arousal, the higher the performance was from a, from a physical exertion perspective. And I think that was the intriguing part of some of my findings, where there's definitely an individual biokinetics to some of these hormonal kind of releases in as much as those guys that had the highest adrenaline response in terms of epinephrine release. Norepinephrine release also sustained force output for a longer period of the workout than those that didn't. So the individuals that had a lower stimulus of the sympathetic arousal, let's say, certainly didn't perform as well throughout the workout. Now, the intriguing thing then becomes is, okay, and I think this really segues into what we're doing here with combat athletes, with mixedmartial arts artists. There's a philosophy, there's a paradigm now from herself in terms of the exposure, repeat exposure. |
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"chunkTitle": "Whole Body Strength",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29167&chunkSid=chunk_57978"
} | Andrew Huberman: Love that advice. Is it a systemic effect or a local effect? So, for instance, let's say that, well, my mother is in her late 70s. She actually used to be really strong. When we were a kid, she could move this fish tank that was in my room long before I could move it. And she's really strong. Over the years, I wouldn't call her frail by any means, but I certainly think she could benefit from some strength training. Let's say she were to start doing some leg presses or start even with air squats and maybe work up to some push ups. Are the effects all local? Meaning if she were to just train her legs or just do push ups, would it only be the loads applied to the limbs and muscles and tissues?
Peter Attia: I think that's where the bulk of it is, yeah.
Andrew Huberman: Okay, so you need to train the whole body, essentially, yeah.
Peter Attia: Now, keep in mind, the diagnosis of osteopenia and osteoporosis is based on only three locations the left hip, the right hip, and the lumbar spine. So that's just the convention by which we make the diagnosis. And I think part of that has to do with that's where the majority of the insults occur. Now, not all of the insults I've seen people that have because of horrible bone density, they're fracturing ankles and tibia fibula, like they're having low tib fib fractures just walking. So clearly, bone density outside of those regions does matter, but much of it is really focused on and by the way, you fall, you break a wrist. So this is a systemic issue, but the majority of the response is a local response because it really comes down to putting a load directly on that bone and then having that bone in kind respond by laying down more bone. |
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"chunkTitle": "Strength Training Benefits",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29166&chunkSid=chunk_57976"
} | Andrew Huberman: So anything corticosterone like, interesting. And then I always get asked this question, and I always reflexively want to say no, but I don't really know the answer, so I don't reply. What about topical corticosterone? People will put cortisone cream. To me, it seems almost inconceivable that would have a systemic effect. But then again, what do I know?
Peter Attia: It's all dose and time related. So if you're talking about like, I've got a little rash under my skin, I'm going to put corticosteroids on, probably not, but certainly with enough of it put on, I mean, it is absorbed, so it could be an issue. But that's not typically what we're concerned with. I mean, we're mostly concerned with people that are taking even modest amounts of prednisone for months, years at a time, or like I said, kids that are using steroid inhalers for years and years and years. Again, I'm not suggesting that if your kids on a steroid inhaler, they shouldn't be. You have to solve the most important problem. And if asthma is the most important problem, so be it. I think you just want to turn that into, okay, well, how much more imperative is it that our kid is doing things that are putting a high amount of stress on their bones and via their muscles to make sure that they're in that maximal capacity to build?
Andrew Huberman: Do you think that somebody in their 30s or 40s or 50s could still benefit from strength training in terms of bone mineral density and longevity as it relates to bone mineral density, given that there's this key window earlier, they might have missed that.
Peter Attia: Oh, yeah, no, this is essential for the rest of life because you're now trying to prevent the fall off. So basically the way it works is from birth to, say, 20, you're in growth. From 20 to 50, you plateau. At 50, men start to decline, but it's really small. Women start to decline and it's precipitous.
Andrew Huberman: And it's related to the drop in estrogen associated with menopause or pre menopause. Correct. And can we get into any of the broad contours of what that strength training looks like? We had Dr. Andy Galpin on the show. He talked a lot about. Ways to build strength versus hypertrophy versus endurance, et cetera. I think there's pretty good agreement across the fields of physiotherapy, et cetera, physiology and medicine in terms of how to do that, but my understanding is fairly low repetition ranges, so this is anywhere from one to six repetitions. Typically. Not aiming for a pump, hypertrophy, that sort of thing, but heavy loads that are hard to move. 80% of one repetition maximum or more, done with long rest periods, two to three times a week type thing. Is that about right? |
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"chunkTitle": "Building Strong Bones",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29166&chunkSid=chunk_57975"
} | Andrew Huberman: What are some things that we can do to improve bone mineral density at any age?
Peter Attia: So it turns out there's a real critical window in which we are malleable. So depending on the age at which someone's listening to us discuss this, if you're under 2025, you are still in that time of your life when you are able to reach your potential. So it turns out that strength training is probably the single best thing you can do. And this was a surprise to me because we did an AMA on this topic a little while ago, and that's when I got really deep on this with our analysts. My assumption was, oh, running must be the best. Like some sort of impact must be the best thing you can do. I assumed running would be better than swimming and cycling, but it turned out that power lifting was probably the best thing you could do. And I think once you understand how bones work, it became more clear, which is powerlifting is really putting more of a shear force from the muscle via the tendon onto the bone. And that's what the bones are really sensing.
Peter Attia: They're sensing that shear force that's being applied through the bone in a compressive way, depending on the bone, of course. And that's what's basically activating the osteoblasts, which are the cells that are allowing bone to be built. So this turns out to be probably more important for females because how high you can get during that period of development, say, till you're 20 or 25, basically sets your trajectory for the rest of your life. So where we get into real trouble is with patients who for example, used large amounts of inhaled steroids during that period of their life because, let's say they had really bad asthma or patients who needed large amounts of corticosteroids for some other immune related condition. So during their critical window of development, they were taking a drug that was impairing this process. So we have some patients like that in our practice, and that's just an enormous liability that we're working really hard to overcome with nutrition, with hormones, with drugs, with training. And it's just something you have to be aware of.
Andrew Huberman: I wasn't aware that inhalers for asthma and things of that sort can impair bone mineral density.
Peter Attia: Yes, they're steroid based. Some of them, of course, are just beta agonists, and they're fine. |
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"chunkTitle": "Health Span Biomarkers",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29163&chunkSid=chunk_57971"
} | Peter Attia: When you get into health span, you have kind of the cognitive, physical, emotional domains. I think here the biomarkers are far less helpful and here we kind of rely more on functional testing. So when it comes to sort of the cognitive piece, you can do cognitive testing in terms of long term risk. A lot of the things that imply good cognitive health as you age are in line with the same things that you would do to reduce the risk of dementia. So all the biomarkers that you would look to improve through dementia risk reduction, you would be improving through cognitive health on the physical side, outside of looking at hormone levels and things, which we look at extensively, and understanding how those might aid in or prevent some of the metrics that matter really is this is a biomarkers aside thing.
Peter Attia: I mean, I'd be much more interested in a person's dexa, CPET testing, Vo two, max testing, zone two, lactate testing, fat oxidation, those what I would consider more functional tests that give me far more insight into that. And then of course, the emotional piece, which depending on who you are, might be the single most important piece, without which none of this other stuff matters, right? If you're a totally miserable human being, your relationships suck. I don't think any of this other stuff matters, and certainly there's nothing that I'm looking at in biomarkers that's giving me great insight into that.
Andrew Huberman: Do you ask about emotional state, or do you try and assess emotional state indirectly when you do an intake with one of your patients?
Peter Attia: Probably not so much in the intake because I think it takes a while to form a relationship with a patient before that starts to become something that they're necessarily going to want to talk with you about. But I definitely think of it as an important part of what we do, and I think without it, none of this other stuff really matters. Again, the irony of thinking about how many years I spent sort of in pursuit of fully optimizing every detail of everything without any attention being paid to that dimension is not lost on me. And look, there are some patients who that's something that's compartmentalized. Maybe they're doing well in that department or maybe they aren't, but they just aren't willing to engage on that yet. |
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"chunkTitle": "Free Science Tools",
"episodeTitle": "Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Huberman Lab Podcast #85",
"imgUrl": "https://img.youtube.com/vi/DTCmprPCDqc/maxresdefault.jpg",
"published": "2022-08-15T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2065?sectionSid=sec_29161&chunkSid=chunk_57969"
} | Andrew Huberman: Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public. In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is Thesis. Thesis makes custom nootropics that are designed for your unique needs. To be honest, I'm not a fan of the word nootropics because nootropics means smart drugs. And to be honest, there is no such thing as a smart drug because there's no neural circuit for being smart. There are neural circuits rather for being creative, or for task switching, or for focus. As we all know, different sorts of demands, whether or not they are cognitive or physical, require different types of cognitive and physical abilities. Thesis understands this and has created a kit of custom nootropics that are tailored to your needs.
Andrew Huberman: To get your own personalized nootropic starter kit, you can go to Takethes.com Huberman, take their three minute quiz, and Thesis will send you four different formulas to try in your first month that's takethesis.com Huberman and use the code Huberman at checkout to get 10% off your first. Box of custom Nootropics. Today's episode is also brought to us by Inside Tracker. Inside Tracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your. Body and help you reach your health goals. I've long been a believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long term health can only be assessed from a quality blood test. And nowadays, with the advent of modern DNA tests, you can also analyze, for instance, what your biological age is and compare it to your chronological age. And obviously it's your biological age that really matters.
Andrew Huberman: The challenge with a lot of blood tests and DNA tests, however, is that you get information back about metabolic factors, hormones and so forth, but you don't. Know what to do with that information. Inside Tracker makes it very easy to know what to do with that information. To optimize your health, they have a personalized platform. It's a dashboard that you go to. You can click on the level of any hormone, metabolic factor, lipid, et cetera, and it will tell you the various sorts of interventions based on nutrition, supplementation, et cetera, that you can use to bring those numbers into the range that are ideal for you. If you'd like to try Inside Tracker, you can visit Insidetracker.com Huberman to get 20% off. Any of inside tracker's plans that's insidetracker.com huberman to get 20% off. Today's episode is also brought to us by Helix Sleep. Helix Sleep makes mattresses and pillows that are of the absolute highest quality.
Andrew Huberman: They also have some really unique features because they are customized to your unique sleep needs. I've talked over and over again on this podcast and on other podcasts about the fact that sleep is the foundation of mental health, physical health, and performance. There's just simply no other substitute for a quality night's sleep on a regular basis. I've been sleeping on a Helix mattress for well over a year now, and it's the best sleep that I've, Peter, had, and that's in large part because the mattress was designed for me. What you need to know, however, is what's the deal? Mattress for you? And you can do that by going to Helix site. You can take their brief quiz, which will ask you, do you sleep on your side? You're back your stomach? Or maybe you don't know, or maybe all three. Do you tend to run hot or cold in the night? Maybe you know, maybe you don't. At the end of that short quiz, they will match you to the ideal mattress for you. I match to the dusk, the dusk mattress. But again, that's what I need.
Andrew Huberman: That's not necessarily what you need in order to get your best night's sleep. But if you're interested in upgrading your mattress, go to Helixleep.com Huberman, take their two minute sleep quiz, and they'll match you to a customized mattress for you. And you'll get up to $200 off any mattress order and two free pillows. They have terrific pillows, and you get to try out that mattress for 100 nights, risk free. They'll even pick it up for you if you don't love it, but I'm certain you will. Again, if you're interested in you go to Helixleep.com Huberman for up to $200 off your mattress order and two free pillows. And now for my discussion with Dr. Peter Attia. |
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"chunkTitle": "Breathing and Bracing",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28761&chunkSid=chunk_57121"
} | Andrew Huberman: So you're trying to visualize your torso as more or less a cylinder and you're trying to fill it with air. The logic being that if I were to push down onto a full, unopened can of soda water for all you sugar folks out there, soda water, and then push as hard as I could, it's going to be hard for me to crush that can. But if the can were empty or if it were a little bit kinked in the middle correct. Then I could likely crush that can.
Andy Galpin: Yeah. What you're really doing is you have your spinal erectors in the back, right? And then a whole series of abdominal exercise science. You actually have some neural control, systematic control of contracting those, but you don't have muscles on the inside that you can do. So you're basically bringing in air and saying, I'll use air to push from the inside out, and I'll use muscles to push from the outside in to create this brace, and I don't want over compression with the muscles. If you see people that have just enormous spinal erectors, sometimes that's an indicator of actually a poor breathing or bracing strategy, because they're using spinal erectors to creatine all their compression and not actually using the insider. That's not always the case, but sort of like a thing to think about. So over compression through the spinal erectors is not necessarily ideal. The best scenario is a little bit of a brace of both. So we use some air to push this side, we use some musculature to press that way, and then that spine is just nicely held in position again, not in a position where I've locked down my diaphragm and I can't get any air out.
Andy Galpin: I should be able to get that braced pattern. Andy then be able to speak. In fact, I'm doing it right now. And you'll see like a little bit of a you if you're really paying attention to my voice, you can hear a little bit of a subtle difference. But I should be able to do this for quite a long time. I could take a maximum rep right here in this position. Whether I'm overhead pressing, doing some sort of row like anything andy feel fairy braced in the entire quadrant. |
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"chunkTitle": "Optimal Skill Development",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29628&chunkSid=chunk_58839"
} | Andrew Huberman: On the topic of skill development, regardless of sport, we hear all the time, and it certainly is intuitive to me that the person who can focus the best will progress the fastest. But it's kind of interesting. Sometimes I talk to athletes and they seem a little bit laid back about their training sometime, and yet they obviously know how to flip the switch and they can really dial in the intensity. Do you think that there are optimal protocols for skill learning in terms of physical skill learning? Could it ever be parameterized like the six sets of ten reps? And this gets to the heart of Neuroplasticity, which is still not a black box, but it's kind of a black box with portions of it illuminated, I like to say. But what are your thoughts on skill development for somebody that wants to get better at sport? Do you recommend a particularly long or short training session? Does intensity matter or is it just reps?
Duncan French: Yeah, I think no, it's not a volume driven exercise. It's a quality driven exercise. And listen, my expertise is not in motor learning and motor skill acquisition. I tend to default to Dr. Gabriel Wolf here at UNLV for that. She's one of the leading proponents in this area. But if you look at true skill development, it is about rehearsal of accurate movement, accurate movement mechanics. And as soon as that becomes impacted by fatigue or inaccurate movement, you're now losing the motor learning, you're losing the accuracy of the skill that people can call it muscle memory or whatever they want, right? But essentially you're grooving neural axons to create movement patterns and they're situational throughout sport, right? Whether it's a croif turn in soccer or a jump shot in basketball or a forehand down the line, you can carve out that particular posture and position and skill and you can isolate it and you can drill it again and again again.
Duncan French: Now, as soon as fatigue is influencing that repetition, it's time to stop. And the best coaches understand that. They understand that it's quality over quantity when it comes to skill acquisition. So to answer your question in a roundabout way, I would say yes, it's shorter sessions that are very high quality. And I think the best athletes in my experience are the ones that consciously and cognitively are aware of it at every moment of the training session. They should leave the training session not necessarily just physically fatigued, but mentally fatigued because they're completely engaged in the learning process. The problem then becomes, okay, if we just do lots of 30 minutes sessions, we've got to do a lot of 30 minutes sessions to get the volume exposure of the repetition and the rehearsal of this skill again and again and again. So it's a bit of a paradox, it's a bit of a double edged sword, but a three hour session versus a 90 minutes session.
Duncan French: We'll take the 90 minutes session any day when it comes to skill acquisition because that's going to be driven by quality over quantity. |
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"chunkTitle": "Athletic Performance Insights",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29621&chunkSid=chunk_58826"
} | Andrew Huberman: Duncan French. Duncan French, great to see you again.
Duncan French: Likewise. Thank you. I don't often have many Stanford professors in the Performance Institute, so I'm really excited.
Andrew Huberman: Well, this place is amazing, and you have a huge role in making it what it is. The reason I'm so excited to talk with you is that you're one of these rare beasts that you have been involved in human performance and athletic performance at the collegiate level. You are obviously very involved in MMA now in the UFC Performance Institute, and you also had the fortunate experience, I like to think, of doing a PhD in. What exactly was the PhD in?
Duncan French: It was exercise physiology.
Andrew Huberman: Exercise physiology. So you're familiar also with designing studies, control groups, all the sorts of things that, in my opinion anyway, are kind of lacking from the internet social media version of exercise science, which is that people throw out all sorts of ideas about how people should be training, what they should be doing and eating and not eating and doing. And certainly science doesn't have all the answers, but I just think it's so rare to find somebody that's at the convergence of all those different fields. And so I have a lot of questions for you today that I'm sure the audience are going to be really interested in.
Duncan French: Well, listen, I mean, I appreciate that. It's very humbling, and, yeah, I've worked hard to get to where I am, but I've always tried to be authentic. And I think authenticity comes alongside academic rigor and objectivity and insight and knowledge base. Right. At the end of the day, it's about having confidence, having expertise, and being able to deliver that expertise in my world to athletes. And I think that's what I've always tried to do. I've tried to have many strings to my bow so that I can talk with many different hats on. One day I'm talking to a coach, the next day, I'm talking to an athlete, the next day, I'm talking to a CEO. The next day, I'm talking to an academic professor. So I think being able to wear those different hats is certainly a skill set that I've tried to build throughout my career. And like I said, I've been blessed to work with I think it was 36 different professional Olympic sports last time I've accounted. So, yeah, it's been a wild ride. It's been great.
Andrew Huberman: Which of those sports was the most unusual?
Duncan French: I've worked with Crown Green Bowling, which I don't know, as an American guy, I don't know.
Andrew Huberman: I've never heard of it. |
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"chunkTitle": "Hypertrophy Training Principles",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28782&chunkSid=chunk_57182"
} | Andy Galpin: That when we get that the rest of the hidden, invisible stressors taken care of, their training volume goes up so much because they'll just start coming back. And then it's like, oh my God, I'm not sore anymore. Oh my God, I'm not nearly as sore. I did this exact workout countless times before and now I'm doing it and I'm not sore at all anymore. What the hell? We didn't do anything different with the programming or really the nutrition, but we got the rest of that allostatic load under control and boom, things take off.
Andrew Huberman: It's a lot like drivers. So many people seem to be riding the brake and so many people seem to be heavy on the accelerator.
Andy Galpin: Yeah, that's actually one of the ways we describe it. It's like you want to go faster people's inclination. Step one is to hit the gas. Our step number one is making sure your left foot is not on the brake. You'll go faster with less resistance, which means you'll actually wear down the system a lot slower by just taking your foot off the brake first. If you're then not going fast enough, now we can push the accelerator, but I'm not pushing that accelerator. While your foot's still on the brake. You're going to go a little bit faster, but not as fast as you should be going. With that much work, Andy, you're going to start wearing down brake pedals and things like that.
Andrew Huberman: I like that analogy. It so hitting that ten to 20 sets per week repetition range is pretty broad provided you get close to failure. Hit failure every once in a while could be the final set of each exercise. Or maybe do one workout where you hit failure on everything, but then you don't do it for a few more. Again, it sounds like there's a lot of play in the system here. Rest ranges anywhere from 30 seconds all the way up to three or four minutes, depending on how heavy you're training and how close to failure or to failure. Maybe even quote unquote, beyond failure, if there is such a thing. You're training throwing in negatives and things like that. We didn't get into really high intensity techniques, but people again vary in the extent to which they're pushing the system. But there does seem to be some value to mixing up the rest between set ranges, across exercises and across workouts. But you could combine them all in the same workout is what I heard. And then in terms of progression, it sounds to me like the goal in hypertrophy training is not necessarily to add more weight to the bar, although that's one way one could do it. But that the progression actually can arrive through this really extensive kit of changing the speed of movement, changing the number of sets, adding some volume, maybe changing the split so that you go from a three day a week full body workout to more of a body parts, one or two body parts per day, every other day or two on one off any number of different variations that are out there. Sounds like all of these can and will work, provided that people are obeying the general principles of this hypertrophy adaptation inducing protocol that you described and that they are meeting the necessary but not sufficient variables as well, such as sleep, nutrition and managing the stress in the rest of their life.
Andrew Huberman: Do I have that correctly?
Andy Galpin: Yeah, that's really good. One more thing I'd like to add is this is a situation for hypertrophy in which there are some exercises that I actually don't think are good ideas. So I want to make sure we included those in the conversation. That's not necessarily the case for strength, you can really do kind of whatever one you want, and that is specifically plyometrics. Although in fact, if you look at there's, a recent review paper came out showing that plyometrics are effective as well.
Andrew Huberman: One can do almost anything as long as it falls within this parameter set.
Andy Galpin: The concepts are few and the methods are many and the methods for hypertrophy are many, many. In general, though, plyometrics are not my first, 2nd or even like hundredth choice for hypertrophy. If they're a part of a total training program, andy, you get some hypertrophy as a result. Cool. You're lucky. Not the first place I'm going. The other major category are weightlifting variations. So that when I'm saying weightlifting, I mean specifically Olympic weightlifting, as in snatch, clean and jerk. And their variations, those are just not a good exercise choice. It's not that they don't work, it's just the risk to benefit ratio starts to fall pretty fast in the negative favor and so it's just not worth doing sets of ten of a snatch unless you're in a sport where that's like the competition or whatever. But if the goal is simply hypertrophy, choose different exercises than that.
Andrew Huberman: Great. |
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] | {
"chunkTitle": "Protein Intake",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28784&chunkSid=chunk_57186"
} | Andy Galpin: Of course. Yes. Okay, great. So ton of work came out of Don Layman's life was actually Lane's mentor, as well as Stu Phillips at McMaster. So a ton of work there. And we can answer a number of things here. So Lane's numbers that he recommended, also known as about a gram of protein per pound of body weight, it's a great start. Now, once you slide below that's per pound, right. 1 gram/lb, right.
Andrew Huberman: Andy earlier, which is also making sure because we're changing units here, it was 1.6 grams/kg of body weight all the way up to I think it was 2.4, but maybe as high as 2.7 grams of protein per kilogram of body weight.
Andy Galpin: So 2.2 in that unit would be the same thing. So 2.2 grams/kg is the same as 1 gram/lb, right? So depending on which or you're listening to this at, one of those may be easier than the other for you if you start getting below that number. Now, you do start running into questions of protein quality, protein type and protein timing. This is one of the reasons why I actually fully agree with Lane, is just get that number higher than you think and then all those other variables don't matter. If that number is low, then you need to start paying attention to a bunch of other stuff you've added. Now, complexity to your program, things you got to pay attention to. Just stay high and it doesn't matter. And so you can just leave a lot of those things off the table. That seems to be fairly clear in the work of some of these gentlemen I just mentioned that as long as you get to that total number, the question about timing and types and quality, it seems to matter a lot less.
Andy Galpin: In fact, Sue's recent work in non animal based proteins really showed that to be fairly clear, that those are quite effective. Assuming total protein intake is high enough, the amount of leucine and other amino acids in those actual proteins matter less if the total threshold is just super high. So just do that and you're fine. Now, the other caveat we have to say here is timing of macronutrients seems to be somewhat irrelevant for protein, but that is not the case for carbohydrates. So that timing does matter. Replenishment of muscle glycogen is very specific and you want to make sure that that is around a lot if you're doing either maintaining training quality or you're sliding into endurance type of work. And so nutrient timing does matter with carbohydrates. Maybe less so with protein and certainly less so with protein if the total protein ingestion is high enough. So it depends on what we're going after in terms of a training goal and where we want to get with all these things. |
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] | {
"chunkTitle": "Workout Frequency",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28776&chunkSid=chunk_57166"
} | Andrew Huberman: I'd like to ask about frequency but I'd like to frame it a little bit differently than that. I'd like to ask about total workout duration which dovetails with frequency because if one is hitting the appropriate number of sets per week and one is combining different muscle groups on the same days, well then workouts are going to be a very different duration than if one is doing a different body part each day, for instance. And so I feel like any discussion about frequency has to be within the context of workout duration and vice versa.
Andy Galpin: If you are a lifting junkie and you're very consistent in your schedule, I'm actually okay with body parts, but most people are not that. And so the concern there is if you say are isolating and waiting to do your glutes on one day of the week and something happens on that day, you might go another 13 days now before training, it between workouts and that's really difficult to maintain. The frequency won't be high enough unless the load and volume on that one day is astronomically high, it's just not going to happen. So while, if you look at the research frequency in terms of how many days per week doesn't matter that much as long as the total load and failure are equivalent, practically it's a challenge. So it's hard because life gets in the way for most people, especially if you have kids and a job and all these things are there. So I actually prefer doing something more like three days a week of total body and if something happens you've just missed that body part for 48 hours, 72 hours.
Andy Galpin: I like that a little better for most people. Not because it's more effective, but just because it's a little bit more resilient to life and you can get there if you wanted to actually do a little bit of a combination. So if you wanted to do like two days a week of whole body and then two days a week of a little bit of a body part split, then you're actually sort of hedging against all risks there as long as you get to that total number there. Now there is actually some evidence in a couple of ways that maybe a little bit more frequently is a little bit better. But the difficulty is now going back to the practicality question of like how many people really can train just their strength training six days a week? Well, that doesn't count any of their long duration stuff. It doesn't have their high heart rate, their flexibility. Okay. It's just really, really hard to get all that stuff in. So it tends to be easier on folks in terms of execution and long term adherence. |
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] | {
"chunkTitle": "Hypertrophy and Strength",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28775&chunkSid=chunk_57165"
} | Andrew Huberman: Okay. So it's a little bit more of a strength type workout at that point, but then moving to a second exercise of three or four sets where the repetition ranges are now eight to 15. Shortening the rest periods to 90 seconds or so. And then on the third exercise, repetition ranges of twelve to 30. This number 30 kind of makes me wide eye. Do I know that I can't remember the last time I did a set of 30 thinking it was for hypertrophy. But what you're saying makes absolutely sense. Is research back. So very short rest intervals, maybe 30 seconds between sets, would that allow somebody to target all three forms of major adaptation? In my mind it works. You're talking about mechanical loads, you're talking about stress and damage, and you're talking about metabolic stress. Is that better than to, for instance, do all the high repetition work in one workout per week and then higher loads in the other workout? Does it matter if you divide them up or combine them?
Andy Galpin: It would not matter. I would say it matters in the sense of your personal practical situation.
Andrew Huberman: Well, long rest for me. I love training heavier with longer rest, great. But I'm hearing that there's real value to doing these higher repetition ranges.
Andy Galpin: Yeah. So the formula you set up there in a second is great. If you want to do it the other way, that's fine. It's kind of idiot proof. You can set this up however you'd like. You could actually do the inverse. Theoretically you could do the sets of 31st and then move to your sets of eight. It doesn't really matter because we're trying to just get to a certain total stimuli and you're going to hit it eventually. So you have a lot of room to play here. You also have a lot of room to adapt based on your circumstances. God, I'm short on time today. Typically my workout takes me 60 minutes. For this plan I have, I've only got 35 today. What do I do? Well, if you're training for strength, that's a different answer than if you're training for hypertrophy. If you're training for hypertrophy, you need to make sure you hit that total volume. So in this particular case, lower the load, lower the rest intervals and just get to the burn and get going as much as you can.
Andy Galpin: If you're training for strength, I would rather you cut your volume in half, get those few repetitions done at that high load, and just don't do very many sets today. That's a better result. So the goal that you're going after is going to determine what we call chaos management, which is that thing like that running out of time. Today my time is short, or you don't even think my time was short. Something got cut off. I'm not feeling it today, I'm in a hotel, et cetera, et cetera, et cetera, which is life. Right. That's going to be ten to 50% of your workouts is going to be chaos management. Well, how you make those decisions is going to go back to understanding number one, what goal you're going after. And then number two, what are the physiological consequences? We call these physiological limiters for each one and that's going to tell you what to select and prioritize the volume, the intensity or whatever else. |
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"chunkTitle": "Muscle Volume",
"episodeTitle": "Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series",
"imgUrl": "https://img.youtube.com/vi/CyDLbrZK75U/maxresdefault.jpg",
"published": "2023-01-25T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2078?sectionSid=sec_28773&chunkSid=chunk_57155"
} | Andy Galpin: Well, hopefully you can see the imbalance that's going to happen there over time is you're going to do far more upper body than you are lower body, and that's not appropriate. So you just want to think about your lower body like you would do. If you're going to do body part splits, then include those things as well. And don't just chunk everything in as legs once a week. If you want to do that, that's actually okay. But that day has to be very challenging and you probably should do quite a bit of volume there because you're almost surely not going to hit the total weekly volume needed to optimize muscle growth if you're literally only doing once a week of your quote unquote legs.
Andrew Huberman: So along those lines, let's talk volume. How much volume does each muscle group need per week in order to generate and for that matter, maintain hypertrophy?
Andy Galpin: Right? So the kind of minimum number we're going to look for here is ten working sets per week. Correct.
Andrew Huberman: Per muscle group.
Andy Galpin: Correct.
Andrew Huberman: And just to make sure that everyone's on the same page, if I do a chin up or a pull up, I'm going to mainly be training my back muscles, my lats, if I'm doing.
Andy Galpin: It correctly, lats and rhomboids and biceps.
Andrew Huberman: Right? But there'll be indirect targeting of the biceps. So would you include indirect targeting? So for instance, if I you said ten sets per week, let's just use biceps because it seems that that's the go to generic muscle. Why is that, by the way? That when people ask somebody to flex their muscle, they always flex their bicep, they don't flex their calf or their quad or their glutes or something. I guess there's some public decency issues.
Andy Galpin: I can tell you with my children that's the very first muscle I taught them to flex.
Andrew Huberman: They're glutes?
Andy Galpin: No, they're biceps. |
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] | {
"chunkTitle": "Quality Supplements",
"episodeTitle": "Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Huberman Lab #45",
"imgUrl": "https://img.youtube.com/vi/iMvtHqLmEkI/maxresdefault.jpg",
"published": "2021-11-08T00:00:00+00:00",
"url": "https://dexa.ai/huberman/episodes/doc_2140?sectionSid=sec_29639&chunkSid=chunk_58853"
} | Andrew Huberman: Thank you for joining me for my conversation with Dr. Duncan French. I hope you found it as insightful and informative as I did. If you're enjoying this podcast and or learning from it, please subscribe to our YouTube channel. Please also leave us a comment or a suggestion of a future topic or future guests that you'd like us to have on the Huberman Lab podcast. In addition, please subscribe to our podcast on Apple and Spotify and on Apple, you can leave us up to a five star review. Please also check out the sponsors that we mentioned at the beginning of this episode. That's a terrific way to support this podcast. We also have a patreon. It's patreon. Andrew. Huberman. And there you can support the podcast at any level that you like. Many previous episodes of the Huberman Lab podcast. We discuss supplements. Supplements for sleep, supplements for focus, and for other health benefits as well.
Andrew Huberman: While supplements may not be for everybody, if you're going to use supplements, you want to make sure that those supplements are of the very highest quality. For that reason, we've partnered with Thorn T-H-O-R-N-E because Thorn Supplements are of the very highest quality. And the amounts of ingredients listed on the label of Thorn Supplements precisely matches what is actually contained in those capsules bottles and pills and powders and so forth. This is extremely important. A lot of analyses of supplements and supplement companies have shown that what's listed on the bottle is often not what's actually contained in the bottle. Thorn stringency is unmatched. They've partnered with all the major sports teams with the Mayo Clinic. And so there's a lot of trust in Thorn supplements for all the right reasons. If you'd like to try Thorn supplements, you can see the supplements that I take. You can go to Thornthorine.com, theletter huberman lab. You can see the supplements that I take.
Andrew Huberman: You can get 20% off any of those supplements and if you navigate into the Thorn site through that portal, you can get 20% off any of the supplements that Thorne makes. I'd also like to mention that if you're not already following us on Instagram Huberman lab, you might want to do so there. I do brief science tutorials and offer science based protocols for all sorts of things that are often separate from the protocols and information covered on the Huberman Lab podcast. We're also on Twitter. Huberman Lab. And last, and certainly not least, thank you for your interest in science. |
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