Huberman Lab

In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, an exercise physiologist. We revisit the first episode of his Huberman Lab Guest Series to discuss the nine major components of physical fitness and how to assess your abilities. We explain practical tests for movement quality, power, strength, muscle mass and endurance, including grip strength, push-ups and VO2 max. We also discuss how to organize fitness testing, track progress and identify which areas to prioritize in your training to support long-term health and performance.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

David: https://davidprotein.com/huberman

Timestamps

(00:00:00) Andy Galpin

(00:00:44) Fitness Goals, Appearance & Performance

(00:02:32) Nine Components of Physical Fitness

(00:05:54) Sponsor: Eight Sleep

(00:07:21) Movement Skill, Tool: Assessing Movement Quality

(00:11:11) Speed Testing

(00:11:34) Power, Tool: Standing Broad Jump

(00:12:55) Grip Strength, Dynamometers & Dead Hangs

(00:14:51) Sponsor: AG1

(00:16:12) Lower Body Strength, Leg Extensions & Squat Holds

(00:18:47) Safe Testing, Technique & Consistent Warm-Ups

(00:19:45) Muscle Mass, Body Composition & Fat-Free Mass Index

(00:21:51) Muscular Endurance, Planks & Push-Ups

(00:23:21) Anaerobic Capacity, Maximum Effort Tests

(00:24:55) Maximum Heart Rate & Heart Rate Recovery

(00:26:10) VO2 Max, Running & Walking Tests

(00:27:52) Sponsor: David

(00:29:15) Long-Duration Endurance, Steady-State Exercise & Nasal Breathing

(00:30:16) Testing Frequency, Test Order & Training Priorities

(00:34:34) Acknowledgements

Disclaimer & Disclosures

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Dr. Arthur Brooks, PhD, professor at Vanderbilt University and senior fellow at Harvard Business School, is an expert on the science of happiness. He shares the three “macronutrients” of true happiness and tools for you to understand what specifically is in the way of you accessing more happiness and a sense of purpose. Dr. Brooks’ work goes beyond stories and observations by offering potent self-discovery tools for you to identify what truly matters most to you and how to shape your life around those things, and doing so, experience more joy and fulfillment.

Show notes: https://go.hubermanlab.com/298-arthur-brooks

Pre-order Andrew's book Protocols: https://protocolsbook.com

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Our Place: https://fromourplace.com/huberman

Helix Sleep: https://helixsleep.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Arthur Brooks

(00:02:40) Public Science Education

(00:04:18) Happiness, Unhappiness, Tool: 3 Macronutrients of Happiness

(00:07:44) #1: Enjoyment, Pleasure; Animal Impulses vs Moral Aspirations; Exercise

(00:17:35) Sponsors: OurPlace & Helix Sleep

(00:20:41) Positive Self-Reflection, Public Commitments & Declare Moral Aspiration

(00:26:45) Moral Differences, Politics

(00:34:02) Tool: Proper Leisure & Values; Enrichment

(00:41:47) Deepening Relationships & Shared Suffering

(00:48:50) Sponsor: AG1

(00:50:08) #2: Satisfaction, Struggle & Purpose

(00:56:32) Struggle & Leisure, High Achievers; Happier with Age, Retirement

(01:03:26) #3: Meaning, Regret, Idols

(01:10:10) Sponsor: David

(01:11:20) Regret, Tool: Identifying Your Idol, Four Idols

(01:29:29) Vices & Virtues, Resisting Vices & Pursuing Moral Aspirations

(01:35:50) Admiration & Unique Self-Expression; Heroes

(01:44:43) Teaching & Sharing Knowledge

(01:49:55) Sponsor: LMNT

(01:51:15) Idols & Hedonic Treadmill, Addictive Behaviors & Quantification

(01:58:26) Life Meaning & Fundamental Experiences, Tool: Break Technology Addiction

(02:07:02) Faith, Gradual Exploration, Desire for the Divine

(02:12:20) Atheism, Death & Nonexistence; Practice Before Feeling

(02:18:18) Practicing Faith, Aging & Deepening Faith; Prayer Practice

(02:26:53) Spouse Relationship; Addiction, Workaholism

(02:35:06) Meaning of Your Life, Tool: 3 Questions of Meaning

(02:43:25) Acknowledgments, Pilgrimages

(02:47:23) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
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In this Huberman Lab Essentials episode, my guest is Dr. Oded Rechavi, a professor at Tel Aviv University who studies genetics, epigenetics and the inheritance of acquired traits. We discuss how DNA, RNA and epigenetic mechanisms determine what information can pass between generations, and why acquired traits are generally not thought to be inherited. We also explain research in C. elegans showing how small RNAs can transmit antiviral resistance and influence behavior across generations, what these findings might mean for mammals and humans, and potential future applications for reproductive health and diagnostics.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Oded Rechavi

(00:00:24) DNA, Genome, RNA & Proteins

(00:03:43) Somatic vs. Germ Cells; Inheritance

(00:06:05) Sponsor: Eight Sleep

(00:07:23) Lamarck vs. Darwin, Inheritance of Acquired Traits

(00:09:45) Weismann Barrier, Epigenetic Reprogramming

(00:13:05) RNA & Transgenerational Inheritance

(00:13:54) Model Organisms, C. elegans

(00:16:59) Inheritance of Acquired Traits in C. elegans

(00:17:14) Sponsor: AG1

(00:18:40) RNA Interference, Small RNAs & Gene Silencing

(00:22:46) Viral Resistance Across Generations

(00:24:53) Small RNAs, Mammals & Inherited Effects

(00:26:00) Brain Activity, Memory & Heritable Information

(00:28:46) Neuronal Small RNAs & Behavior Across Generations

(00:29:59) Germ Cells, Development & Heritable RNA

(00:31:29) Sponsor: LMNT

(00:33:11) Future Applications, Exercise, IVF & RNA Diagnostics

(00:35:16) Acknowledgements

Disclaimer & Disclosures
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Dr. Jared Rutter, PhD, Professor of Biochemistry at the University of Utah and Howard Hughes Medical Institute Investigator, is a leading expert on mitochondria and metabolism. He explains how mitochondria produce the energy for your cells to work but also how they regulate cell growth and replication and thereby contribute to health and disease. We also discuss how mitochondria are linked to aging, cancer, and other diseases. Our conversation explores your metabolism as the composite of trillions of individual cells and points to new ways to improve health, avoid, and treat diseases.

Show notes: https://go.hubermanlab.com/297-jared-rutter

Pre-order Protocols: https://protocolsbook.com

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

BetterHelp: https://betterhelp.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Jared Rutter

(00:02:29) Metabolism, Cells; Aging

(00:08:36) Mitochondria, Origin & Cell Complexity

(00:13:07) Sponsors: Joovv & BetterHelp

(00:15:16) Mitochondria Genome, Inheritance

(00:18:18) Mitochondria & Spatial Distribution; Cell-Specific Metabolism

(00:25:59) Nutrient Energy, Hormones, Fat Cells

(00:31:13) Glucose, ATP Conversion, Pyruvate

(00:36:41) Cell Choice: Energy or Growth, Cancer; Virus

(00:46:02) Sponsors: AG1 & Eight Sleep

(00:48:36) Microbiome, Role of Humans

(00:51:44) Molecule Discovery Process, MPC1, MPC2

(00:59:42) Cell Resource Sensing, Fasting, Glucagon, Fat Cells; Neurons, Heart

(01:07:03) Cell Resource Allocation, MPC, Heart Failure; Disease

(01:11:46) Sponsor: Function

(01:13:24) Cell Size vs Fuel Balance, Cell Identity & Disease

(01:20:43) MPC Discovery, Genetics, Model Systems

(01:24:29) Lactate, Oxygen, Exercise; Energy Prioritization Hierarchy

(01:31:32) Cancer, Mutations, Metabolism Changes & Warburg Effect

(01:36:18) Cancer Challenges & Therapies

(01:43:00) Therapy Combinations, Unique Cancer Mutations & Metabolism

(01:48:31) Technology to Visualize Metabolism; Disease, Metabolism & Scents

(01:56:34) Excess Energy & Mitochondria, Reactive Oxygen Species

(02:01:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Gina Poe, PhD, a Professor of Integrative Biology and Physiology at the University of California, Los Angeles (UCLA). We discuss the architecture of sleep and how each stage supports distinct functions, including memory consolidation, creativity, brain restoration, and emotional processing. We also explain science-supported tools to improve sleep quality, support cognitive performance, and hormone balance.

Show notes: https://go.hubermanlab.com/Y6JKgFE

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

(00:00:00) Gina Poe

(00:00:19) Sleep States, Perfect Night's Sleep

(00:02:23) Early Sleep, Memory Processing, Dreams

(00:04:34) Growth Hormone & Early Sleep, Tool: Consistent Bedtime

(00:06:47) Sponsor: LMNT

(00:08:20) Alcohol & Negative Sleep Effects

(00:09:18) Middle Sleep States, Creativity

(00:10:32) Waking During Night, Nighttime Urination

(00:11:39) Later Sleep, REM, Deep Sleep; Sleepwalking

(00:14:01) Morning Grogginess; Sleep Trackers

(00:15:53) Early Sleep "Washout", Brain Waste Clearance

(00:19:56) Sponsor: Eight Sleep

(00:21:14) Locus Coeruleus, Learning & REM Sleep, Tool: Calm Bedtime Routine

(00:25:16) Sleep Spindles, P Waves, Learning & Creativity

(00:28:38) Sponsor: AG1

(00:29:56) Trauma Recovery, REM Sleep, Locus Coeruleus

(00:33:29) Acknowledgements

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices