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.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLevels: https://levels.link/hubermanLMNT: https://drinklmnt.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps

Nutrition & Supplementation

Creatine Supplementation, Muscle & Cognitive Function, Loading Phase

Sponsors: Levels, LMNT

Dehydration, Overhydration, Night Urination

Tool: Hydration, Caffeine & Electrolytes

Tool: Sweating, Salt & Performance

Sponsor: AG1

Galpin Equation for Hydration & Exercise, Focus

Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt

Electrolytes, Carbohydrates & Exercise

Sponsor: InsideTracker

Training Fasted versus Fed, Caffeine, Carbohydrate Timing

Caffeine & Endurance

Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics

Rhodiola, Cortisol & Fatigue

Tool: Supplement Formulations

Supplements, Dependency & Root Cause; Foundational Behaviors

Acute vs. Chronic Effects, Supplements & Gut Microbiome

Tool: Sleep Environment, Absolute Rest

Tools: Sleep & Disturbances, Inositol

Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements

Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins

Intermittent Fasting, Training & Keto Diets; GABA

Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window”

Garlic; Tart Cherry Extract; Examine.com

Fitness Testing, Training Programs; Exercise Recovery