From one piece Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab 12 beliefs, in the piece's order there
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korrents.com
Eating plenty of carbohydrate in the evening helps many, though not all, people get to sleep and stay asleep.Their words
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
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Their words
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
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korrents.com
Suppressing cortisol suppresses training adaptation; large spikes followed by quick recovery are what drive progress.Their words
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
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korrents.com
To spot overreaching, look at performance, a physiological marker and symptoms together, not at any single measure.Their words
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
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korrents.com
For muscle soreness a cold shower probably does very little; immersion in cold water is the better tool.Their words
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
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Their words
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
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Their words
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
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korrents.com
Spending three to ten minutes on slow, structured relaxation breathing straight after training speeds recovery.Their words
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
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korrents.com
Slower-paced music after a workout may speed recovery, while fast-paced music may slow it.Their words
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
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Their words
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
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Their words
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
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Their words
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