Andy Galpin
Exercise scientist at California State University, Fullerton, where he teaches and researches human performance; host of the Perform podcast.
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What they believe
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Lactate is not the cause of muscle fatigue or of next-day soreness.
first of all it's not lactate that's is a really important thing that we still hear people talk about is you know you're sore 24 hours later you got to do this thing to get the lactate out of there as we talked about in the metabolism uh conversation and episode that that is not the cause of fatigue and it's certainly not the cause of soreness
youtube.comSaid 15 Feb 2023This on korrents
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Recent
Lactate is not the cause of muscle fatigue or of next-day soreness.
first of all it's not lactate that's is a really important thing that we still hear people talk about is you know you're sore 24 hours later you got to do this thing to get the lactate out of there as we talked about in the metabolism uh conversation and episode that that is not the cause of fatigue and it's certainly not the cause of soreness
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
Anti-inflammatories or ice used to recover faster can block the signal for training adaptation, so results weeks later are smaller.
you could do something like take an anti-inflammatory whether this is a supplementation or a drug or maybe this is ice oh cool that's great that will enhance your recovery in this moment that'll make you feel better today probably tomorrow but what we know is that blocks the signal for adaptation so you're not going to get the same results you know four six eight weeks from now
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
Most people who think they are overtrained are probably only non-functionally overreached and need just a short back-off.
so most people think they're overtrained are really not you're just probably non-functionally overreached and again the classic distinction is if you took three or four days off and you felt better you weren't probably quote unquote overtrained you were probably just in this area of non-functional reaching you need a little bit of a back off
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
Show 9 more
Slower-paced music after a workout may speed recovery, while fast-paced music may slow it.
listening to slow paced music there's evidence that suggest fast-paced music May uh slow down your recovery and slow pace would actually enhance it
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
Spending three to ten minutes on slow, structured relaxation breathing straight after training speeds recovery.
10 minutes is probably better but if you can just at least give me three that'll work if you're really really resistant you can actually do that just in the shower and so if you're going to finish your workout get in the shower again just close your eyes in the shower give me three minutes of focused relaxation breathing and that will accelerate the recovery process
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
Wearing tight compression clothing can help prevent a little soreness.
you can actually wear compression gear that will help a little bit there's a decent amount of evidence suggesting if you just were to you know put some tighter fitting clothes on Leisure wear or compression gear if you have it that that can actually prevent a little bit of soreness from occurring
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
Do not take an ice bath straight after training if the goal is to grow muscle.
you would not want to do that immediately post exercise which would be getting into cold water or an ice bath if you're trying to grow muscle mass
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
For muscle soreness a cold shower probably does very little; immersion in cold water is the better tool.
if you're looking for recovery for muscle soreness I would say cold shower is probably doing very little U because you're not going to be able to get enough cold water onto any muscle besides basically your head
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
To spot overreaching, look at performance, a physiological marker and symptoms together, not at any single measure.
I'm not telling you biological markers are better than performance markers what I'm saying is you want to look at both all right in fact you want to look at our third category as well which is some sort of symptomology
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
Suppressing cortisol suppresses training adaptation; large spikes followed by quick recovery are what drive progress.
you will not see any progress from exercise training without a large spike in cortisol it is critically important when we think of phrases like cortisol inflammation stress this is not bad right physiology is not personified right there the things don't like hate you in the body right it is all is not good and bad they just are um the more you try to suppress cortisol the more you suppress adaptation
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
Cortisol-lowering supplements should be used strategically, when cortisol is measured as excessively high; lowering normal cortisol further is problematic.
any form of cortisol regulation needs to be done strategically if you are excessively high and we're bringing you back down to normative values at the right time then great if you're normal though then taking you down lower than that is actually problematic
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
Eating plenty of carbohydrate in the evening helps many, though not all, people get to sleep and stay asleep.
we often times will give people a lot of carbohydrates at night for some of these reasons you're going to feel fantastic a lot of people that helps you sleep um both get to sleep and stay asleep
Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab Said 15 Feb 2023
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Site andygalpin.com Their own site: podcast, newsletter and programs.
His podcast Perform, a newsletter and programs on human performance.
Link verified 10 Oct 2026.
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