In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance. #HubermanLab #Nutrition #Science Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-hu.berman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Dr. Andy Galpin Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php Website: https://www.andygalpin.com Twitter: https://twitter.com/drandygalpin Instagram: https://instagram.com/drandygalpin YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw Articles Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults: https://bit.ly/3Ev36pU Other Resources Examine: https://examine.com Absolute Rest: https://www.absoluterest.com Reveri: https://www.reveri.com Timestamps 00:00:00 Nutrition & Supplementation 00:05:16 Creatine Supplementation, Muscle & Cognitive Function, Loading Phase 00:16:51 Momentous, Levels, LMNT 00:20:31 Dehydration, Overhydration, Night Urination 00:35:37 Tool: Hydration, Caffeine & Electrolytes 00:41:22 Tool: Sweating, Salt & Performance 00:48:57 AG1 (Athletic Greens) 00:49:49 Galpin Equation for Hydration & Exercise, Focus 00:55:28 Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt 01:10:58 Electrolytes, Carbohydrates & Exercise 01:15:44 InsideTracker 01:16:47 Training Fasted versus Fed, Caffeine, Carbohydrate Timing 01:25:13 Caffeine & Endurance 01:31:20 Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics 01:35:43 Rhodiola, Cortisol & Fatigue 01:39:55 Tool: Supplement Formulations 01:47:31 Supplements, Dependency & Root Cause; Foundational Behaviors 01:57:44 Acute vs. Chronic Effects, Supplements & Gut Microbiome 02:02:33 Tool: Sleep Environment, Absolute Rest 02:11:03 Tools: Sleep & Disturbances, Inositol 02:20:03 Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements 02:26:33 Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins 02:39:27 Intermittent Fasting, Training & Keto Diets; GABA 02:43:39 Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window” 02:47:23 Garlic; Tart Cherry Extract; Examine.com 02:51:50 Fitness Testing, Training Programs; Exercise Recovery 03:04:13 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 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.