Dr Andy Galpin Optimize Your Training Program for Fitness Longevity Huberman Lab Guest Series

In episode 4 of a 6-part series Andy Galpin PhD explains how to design an effective training program for fitness health and longevity through a 10-step approach He covers goal setting exercise selection balancing recovery periods and real-world challenges He provides a year-long training example that considers sleep sunlight and social connection The program is modifiable for personal fitness goals and experience HubermanLab Fitness Science Thank you to our sponsors AG1 Athletic Greens a https 3A 2F 2Fathleticgreens com 2Fhuberman a Eight Sleep a https 3A 2F 2Feightsleep com 2Fhuberman a InsideTracker a https 3A 2F 2Fwww insidetracker com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Huberman Lab Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fhubermanlab com a Newsletter a https 3A 2F 2Fhubermanlab com a neural-network Dr Andy Galpin Academic Profile a http 3A 2F 2Fhhd fullerton edu 2Fknes 2Ffacultystaff 2FAndyGalpin php a Website a https 3A 2F 2Fwww andygalpin com a Twitter a https 3A 2F 2Ftwitter com 2Fdrandygalpin a Instagram a https 3A 2F 2Finstagram com 2Fdrandygalpin a YouTube a https 3A 2F 2Fwww youtube com 2Fchannel 2FUCe3R2e3zYxWwIhMKV36Qhkw a Other Resources Guest Series Dr Andy Galpin How to Assess Improve All Aspects of Your Fitness a https 3A 2F 2Fhubermanlab com a dr-andy-galpin-how-to-assess-improve-all-aspects-of-your-fitness 3-Day Training Program XPT a https 3A 2F 2Fwww xptlife com 2Fgoing-back-to-basics-in-your-training a Chart of Interference a https 3A 2F 2Fhubermanlab com a wp-content uploads 2023 02 Chart-of-Interference pdf 10-Step Approach to Designing a Training Program a https 3A 2F 2Fhubermanlab com a wp-content uploads 2023 02 10-Step-Approach-to-Designing-a-Training-Program pdf Timestamps 00 00 00 Optimal Fitness Programming 00 07 19 Momentous Eight Sleep 00 09 53 1 Plan Fitness Goals S M A R T Goals 00 19 52 Intermediate Goals Dopamine Identify Your Defender Goal Timing 00 26 25 Multiple Goals Synergistic Goals Interference Effects 00 36 13 AG1 Athletic Greens 00 37 06 Physical Goal Bins Specificity 00 48 02 Tool 2 Identify Your Defender Quadrant System Drop Everything and 01 04 33 InsideTracker 01 05 35 3 Goal Timeframe Life Events 4 Weekly Training Frequency 01 10 33 5 Exercise Selection Progression 01 18 20 6 Exercise Order Identify Friction 01 29 20 Exercise Timing Sleep Down Regulation Caffeine 01 36 24 7 Intensity 8 Volume Progressive Overload Deloading 01 43 59 9 Rest Intervals 10 Chaos Management 01 49 06 Fitness Health Longevity Goals Proprioception Non-Structured Exercise 01 53 41 Tool Year-Long Program Example for Overall Fitness 02 07 58 Tool Overall Fitness Template by Quarter Matching Goals Seasons 02 25 49 Training Life Challenges Sleep Illness 02 32 10 Tool Program Flexibility 3-Day Weekly Training Program 02 37 12 Physical Activity vs Exercise 02 40 12 Tool 4-Day Weekly Training Program Muscular Endurance 02 51 15 Tool 5 6-Day Weekly Training Program Recovery 02 54 06 Program Modification Balancing Joy 03 04 47 Zero-Cost Support YouTube Feedback Spotify Apple Reviews Sponsors Neural Network Newsletter Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine nursing or other professional health care services including the giving of medical advice and no doctor patient relationship is formed The use of information on this podcast or materials linked from this podcast is at the user s own risk The content of this podcast is not intended to be a substitute for professional medical advice diagnosis or treatment Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions

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