In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health.

Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Momentous: https://www.livemomentous.com/huberman

Huberman Lab Social & Website
Instagram:   / hubermanlab  
Twitter:   / hubermanlab  
Facebook:   / hubermanlab  
TikTok:   / hubermanlab  
LinkedIn:   / andrew-hu.berman  
Website: https://www.hubermanlab.com
Newsletter: https://www.hubermanlab.com/newsletter

Dr. Andy Galpin
Academic Profile: http://hhd.fullerton.edu/knes/faculty...
Website: https://www.andygalpin.com
Twitter:   / drandygalpin  
Instagram:   / drandygalpin  
YouTube:    / @drandygalpin  

Articles
Brief structured respiration practices enhance mood and reduce physiological arousal: https://bit.ly/3xleMHI
Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men: https://bit.ly/3YuoDa4

Other Resources
Carbon Dioxide Tolerance Clip (Galpin Guest Series Episode 3):    • Dr. Andy Galpin: How to Build Physica...  
SHIFT Breathwork Assessment: https://shiftadapt.com/breathwork
BMJ tool for visualizing the variability of lab test results: https://www.bmj.com/content/368/bmj.m...

Timestamps
00:00:00 Recovery
00:04:17 Exercise & Delayed Muscle Soreness, Pain
00:11:35 Muscle Spindles, Reduce Soreness
00:18:56 Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level
00:30:20 Recovery Timescales, Adaptation & Optimization
00:35:10 Adaptation & Biomarkers Levels
00:40:36 4 Recovery Levels, Enhance Recovery
00:47:28 AG1 (Athletic Greens)
00:48:19 Overreaching vs. Overtraining
00:52:53 Tool: Acute Overload & Recovery, Breathwork
01:03:39 Tool: Alleviate Acute Soreness, Compression Clothing
01:08:27 Tool: Acute Soreness, Massage, Temperature
01:14:21 Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility
01:20:44 InsideTracker
01:21:46 Combine Recovery Techniques
01:24:34 Monitoring for Overreaching & Overtraining
01:31:33 Overreaching/Overtraining, Performance & Physiology, Sleep
01:45:41 Overreaching/Overtraining, Biomarkers, Cortisol
01:50:45 Cortisol, Daily Levels & Performance; Rhodiola Supplementation
02:01:25 Carbohydrates, Cortisol & Sleep
02:05:05 Tool: Stress Biomarkers, Heart Rate Variability (HRV)
02:15:07 Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones
02:25:04 Mirrors & Resistance Training
02:29:01 Tool: “Chronic State Shifters”
02:32:43 Training Recovery & Resilience; Bowling Alley Analogy
02:39:45 Trigger Adaptations & Stress Recovery
02:42:41 Tool: Measure Recovery; Blood Biomarkers
02:50:06 Libido & Sex Hormones, Supplementation Caution
03:00:08 Tools: No-/Low-Cost Recovery Measurements
03:03:45 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

#HubermanLab #Recovery #Science

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer