Huberman Lab
Perform with Dr. Andy Galpin: Nutrition to Support Brain Health & Offset Brain Injuries
Wed, 14 Aug 2024
I'm honored to share Episode 10, the final episode of Season 1 of Perform with Dr. Andy Galpin. Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it. Season 1 featured 10 episodes, where Dr. Galpin covered everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery. While we have Episode 10 of Perform with Dr. Andy Galpin here, please be sure to follow Perform with Dr. Andy Galpin on your preferred platform to listen to all the episodes from Season 1 and to get notified when Season 2 is released. Show notes for this episode can be found at performpodcast.com. Timestamps 00:00:00 Introduction from Dr. Andrew Huberman 00:01:08 Brain Health & Injury 00:05:06 Sponsors: LMNT & Continuum 00:08:16 Nutrition & Supplements for Brain Injury 00:12:44 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion 00:17:09 Brain Injury Pathophysiology 00:22:16 Burst Capillaries, Initial TBI Response 00:30:03 Delayed TBI Response, Neuroinflammation 00:34:19 Sponsors: Momentous & Maui Nui 00:36:52 Creatine Monohydrate; Second Impact Syndrome 00:41:52 Strength of Evidence Scale, Creatine 00:47:15 Creatine Doses, Frequency, Adverse Issues; Food Sources 00:53:22 Sponsors: AG1 & David Protein 00:56:05 Fish Oil, DHA, EPA 01:00:38 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index 01:04:46 Vitamin B2 (Riboflavin), Vitamin B 01:08:57 Riboflavin Dosages, Timing; Food Sources 01:11:25 Choline 01:18:37 Choline Supplements & Food Sources, Alpha GPC, Dosage 01:21:30 Branched-Chain Amino Acids (BCAAs), Sleep 01:25:04 BCAAs Dosage, Whole Food Sources 01:28:02 Magnesium 01:31:20 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources 01:33:09 Blueberry Anthocyanins 01:35:28 Anthocyanins Dosage; Food Sources 01:37:17 Caffeine & Brain Injury Recovery 01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements 01:41:19 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:42:56 Conclusion by Andrew Huberman Disclaimer
Full Episode
Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. As some of you may know, our Huberman Lab team recently launched a new podcast called Perform with Dr. Andy Galpin.
Andy is a professor of kinesiology at Cal State Fullerton and is a world expert in exercise physiology and human performance.
this new podcast perform with dr andy galpin explores all aspects of human performance it shares the latest science and gives practical tools on things such as how to improve cardiovascular health how to build strength and muscle mass how to maximize recovery with nutrition and supplementation and much more what follows is the final episode of season one of perform with dr andy galpin
If you enjoy it, I encourage you to go and subscribe to it wherever you're listening now and to listen to the other nine episodes of season one. I'm certain you'll really enjoy this first season from Dr. Andy Galpin. And now, episode 10 of Perform with Dr. Andy Galpin.
The science and practice of enhancing human performance for sport, play, and life. Welcome to Perform. For the final time this season, welcome back, friends. I'm Dr. Andy Galpin. I'm a professor of kinesiology in the Center for Sport Performance at Cal State Fullerton.
So far in the first season of PERFORM, we've talked about everything from muscle to the immune system to liver and lungs, metabolism, genetics, sleep, blood work. And so I thought we have to end this thing on what I hate giving credit to, because I'm a muscle guy, but probably deserves it. And that's the brain.
There are obviously many factors that go into getting your brain to perform at its best. But today I want to focus specifically on what you can do from a nutrition perspective to reduce your risk of, as well as recover faster from brain injuries, concussions, and TBIs. I think it's worth reminding you though, that if it's good for preventing and returning faster from a brain injury,
It's probably safe to assume it's also good for brain performance as well as long-term health. Now I'm particularly passionate about this subject having dealt with it a lot personally. I've had a concussion or two myself and I've spent much of my career working with athletes prone or at high risk of developing similar injuries.
This includes football players, wrestlers, fighters, boxers, and so forth. That said, those are not the only people at risk of a brain injury. In fact, those things are quite common and not only in athletes. So I'm really excited about this topic because brain injuries are really common. They can be completely debilitating.
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