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huberman
Feb 22, 2023
89 protocols
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Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series
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Behaviors
Hydration
“Having said that, you really do wanna focus on the basics, sleep, nutrition, hydration,”
2:47 ·
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In this episode
89 protocols
▶
2:47
Hydration
Behaviors
▷
3:47
Use Supplements Only When There Is a Specific Reason
Behaviors
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5:42
Creatine Monohydrate
Supplements
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16:32
Beetroot Juice
Supplements
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44:06
Train Heat Acclimation by Practicing Sweating
Behaviors
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44:16
Jacuzzi
Tools
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44:16
Sauna
Tools
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45:17
Check Clothing for White Salt Residue to Estimate Salt Sweating
Behaviors
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46:03
Use Sweat Patches to Estimate Sweat Sodium Loss
Tools
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46:42
Match Electrolyte Intake to Sweat Losses
Behaviors
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46:53
Use Blood Chemistry Testing to Assess Hydration
Behaviors
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50:18
Use the Galpin Equation During Exercise
Behaviors
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56:07
Morning Hydration
Behaviors
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57:48
Limit Fluids to Sipping as Needed in the 3 Hours Before Sleep
Behaviors
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58:41
Use a Nasal Dilator
Tools
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58:41
Use Mouth Tape if Dry Mouth or Mouth Breathing Is Disrupting Sleep
Tools
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1:00:51
Eat Mostly Real Whole Foods
Diet
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1:01:01
Use Hydrating Foods Such as Watermelon
Diet
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1:03:27
Increase Sodium Intake as Needed by Salting Food or Drinks
Diet
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1:03:38
Pre-Hydrate Before Hard/Hot/Long Training
Behaviors
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1:04:03
Use the WUT System to Assess Hydration
Behaviors
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1:05:50
Electrolytes During Workouts
Supplements
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1:07:00
Use Coconut Water With Added Salt for Hydration
Diet
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1:09:20
Use Salt Appetite as a Guide
Behaviors
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1:12:04
Use Carbohydrates During Long or Very Intense Training
Diet
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1:15:17
Train Your Gut for Competition Nutrition
Behaviors
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1:17:18
Delay Caffeine 90–120 Minutes After Waking on Non-Training Days
Behaviors
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1:20:25
Train Fasted if Preferred and Performance Is Not Fuel-Limited
Behaviors
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1:21:26
Top Off Glycogen Stores the Day Before Fasted Training
Diet
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1:22:41
Prioritize Total Daily Protein Over Precise Protein Timing
Diet
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1:22:51
Prioritize Carbohydrate Timing Around Training When Recovery Time Is Short
Diet
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1:24:18
Consume About 0.25 g Protein per Pound of Body Weight Around Hard Training
Diet
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1:25:40
Caffeine
Supplements
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1:31:37
Arginine
Supplements
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1:31:37
Citrulline
Supplements
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1:33:18
Alpha-GPC
Supplements
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1:34:27
Use Nootropics Selectively for Skill-Demanding Training Sessions
Behaviors
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1:35:47
Rhodiola Rosea
Supplements
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1:38:17
Use Third-Party Certified Supplements
Behaviors
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1:40:16
Use Single-Ingredient Supplement Formulations
Behaviors
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1:49:12
Prioritize Sleep, Sunlight Exposure, Stress Management, Physical Activity, Hydration, and Whole-Food Nutrition Before Supplements
Behaviors
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1:50:25
Use Supplements Short-Term for Symptom Management While Fixing the Cause
Behaviors
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1:52:07
Multivitamin
Supplements
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1:59:33
Sodium Bicarbonate
Supplements
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1:59:33
Beta-Alanine
Supplements
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2:05:54
Wash Your Sheets at Least Once a Week
Behaviors
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2:06:14
Keep Pets Out of the Bedroom
Behaviors
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2:06:35
Assess Bedroom Light, Temperature, Humidity, and CO2 for Sleep Quality
Behaviors
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2:06:50
Avoid Air Conditioners or Fans Cycling On and Off at Night
Behaviors
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2:10:08
Use Negative Ionization in the Sleep Environment
Behaviors
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2:11:10
Use TimeShifter for Travel and Jet Lag
Tools
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2:11:44
Elevate the Head of the Bed if You Have Acid Reflux
Behaviors
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2:11:50
Use an Inclined Pillow for Acid Reflux
Tools
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2:12:17
Do Myofunctional Therapy
Behaviors
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2:13:11
Reserve the Bed Only for Sleep and Sex
Behaviors
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2:13:44
Sleep Alone if Sleep Quality Is a Priority
Behaviors
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2:13:56
Use Separate Beds Pushed Together if Sharing a Room
Tools
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2:13:59
Use Separate Sheets if Sleeping With a Partner
Tools
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2:15:16
Avoid Checking Sleep Scores for the First 60 Minutes After Waking
Behaviors
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2:15:48
Reduce Nighttime Phone Disruption
Behaviors
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2:16:32
Myo-Inositol
Supplements
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2:17:22
L-Theanine
Supplements
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2:17:22
Apigenin
Supplements
▷
2:17:22
Magnesium Threonate
Supplements
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2:17:35
Reveri App
Tools
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2:18:41
Use Breathwork Protocols for Sleep
Behaviors
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2:18:41
Use Hypnosis Protocols for Sleep
Behaviors
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2:19:05
Get Up and Complete the Task if a Specific Task Is Keeping You Awake
Behaviors
▷
2:23:04
Use a Taper / Deload Before Reaching for Recovery Supplements
Behaviors
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2:27:33
Avoid Ice Baths Immediately After Training
Behaviors
▷
2:27:37
Avoid Anti-Inflammatories Immediately After Training
Behaviors
▷
2:27:51
Omega-3 Fatty Acids
Supplements
▷
2:28:24
Curcumin
Supplements
▷
2:28:37
Ginger
Supplements
▷
2:28:37
Boswellia
Supplements
▷
2:30:49
Glutamine
Supplements
▷
2:35:05
Increase Calories by About 10% During Injury Recovery
Diet
▷
2:35:31
Keep Carbohydrate and Fat Intake Similar During Recovery Rather Than Making Major Changes
Diet
▷
2:35:50
Consume at Least 1 g Protein per Pound of Body Weight During Recovery
Diet
▷
2:37:50
Vitamin A
Supplements
▷
2:37:50
Zinc
Supplements
▷
2:38:01
Magnesium Citrate
Supplements
▷
2:38:37
Calcium
Supplements
▷
2:38:52
Vitamin D
Supplements
▷
2:39:06
Tart Cherry Juice
Diet
▷
2:44:05
Carbohydrate Loading
Diet
▷
2:44:30
Branched-Chain Amino Acids
Supplements
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2:44:40
Essential Amino Acids
Supplements
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2:47:41
Garlic Extract
Supplements