About this podcast

In the fourth installment of a six-part guest series, Dr. Andy Galpin, PhD, joins Dr. Andrew Huberman to delve into the intricacies of designing an effective training program. This episode provides a comprehensive 10-step approach to optimize fitness, health, and longevity, covering essential aspects such as goal setting, exercise selection, balancing different protocols, recovery periods, and navigating real-world challenges. Dr. Galpin shares practical insights, including a detailed year-long training example that integrates crucial lifestyle factors like sleep, sunlight, and social connection. The discussion also explores how to combine various exercise protocols to achieve multiple adaptations simultaneously, such as improving strength, endurance, and hypertrophy, and how to structure these across weekly, monthly, and yearly cycles for consistent progress. This episode is designed to help both dedicated fitness enthusiasts and those looking to maximize results with limited time, offering flexible program modifications tailored to individual fitness goals and experience levels.