In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals. #HubermanLab #Fitness #Science Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.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-huberman 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 Muscle health and performance in monozygotic twins with 30 years of discordant exercise habits: https://bit.ly/3Xh2ag4 New records in aerobic power among octogenarian lifelong endurance athletes: https://bit.ly/3ZLqVT8 Other Resources NSCA Warm-Up Protocols: https://www.nsca.com/search/?searchQuery=warm-up Timestamps 00:00:00 Dr. Andy Galpin 00:02:04 Assessing Fitness 00:05:40 9 Exercise-Induced Adaptations 00:10:56 Assessing Fitness Levels per Category; Fat Loss & Health 00:13:33 Momentous, LMNT, Eight Sleep 00:17:20 Lifetime Endurance Training: VO2 Max & Other Health Metrics 00:26:10 Genetics vs. Lifestyle, Endurance Training & Identical Twins 00:33:49 Aging, Muscle Fibers & Exercise 00:37:12 Lifetime Strength Training & Outcomes 00:39:58 AG1 (Athletic Greens) 00:40:51 Exercise Physiology History; Strength Training Popularity 00:51:26 Bodybuilding & Misconceptions; Circuit/Group Training 00:57:22 Women & Weight Training 01:04:19 Exercise Physiology History & Current Protocol Design 01:06:15 InsideTracker 01:07:18 Movement/Skill Test 01:12:38 Speed Test, Power Test 01:18:42 Strength Test 01:27:16 Hypertrophy Test 01:29:38 Muscular Endurance Test, Push-Up 01:36:23 Anaerobic Capacity Test, Heart Rate 01:39:29 Maximal Heart Rate Test, VO2 Max 01:42:42 Long Duration Steady State Exercise Test 01:44:00 Fitness Testing Frequency & Testing Order 01:52:44 VO2 Max Measurements 01:58:04 Protocols for the 9 Adaptations 01:59:58 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.