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.

#HubermanLab #Recovery #Science

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Dr. Andy Galpin
Academic Profile:…

Brief structured respiration practices enhance mood and reduce physiological arousal:
Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men:

Other Resources
Carbon Dioxide Tolerance Clip (Galpin Guest Series Episode 3):
SHIFT Breathwork Assessment:
BMJ tool for visualizing the variability of lab test results:

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

Title Card Photo Credit: Mike Blabac –

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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