Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Episode 94

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 17 October 2022

⏱️ 119 minutes

🔗️ Recording | iTunes | RSS

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Summary

I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Maui Nui: https://mauinuivenison.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Foundational Protocol for Fitness (00:03:35) Huberman Lab Premium (00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism (00:14:42) InsideTracker, ROKA, Helix Sleep, Momentous Supplements (00:18:53) Core Principles of Fitness & Modifiable Variables (00:23:37) Day 1: Long Endurance Workout (00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy (00:38:09) Athletic Greens (AG1) (00:39:22) Key Principles of Resistance Training (00:51:10) Day 3: Heat & Cold Exposure, Recovery (01:00:35) Day 4: Torso & Neck Resistance Training (01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives (01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate (01:24:10) Day 7: Arms, Neck & Calves Resistance Training (01:28:45) Flexibility of Foundational Protocol, Workout Spacing (01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs (01:37:10) Safety & Endurance/Cardiovascular Workouts (01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR (01:41:20) Should You Train Fasted or Fed? (01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training (01:49:10) Tool: Hanging from a Bar & Fitness Metric (01:50:16) Should You Train Sick?, Ramping Training (01:53:33) Tool: Deliberate Slow Breathing & Recovery (01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

Transcript

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0:00.0	Welcome to the Uberman Lab podcast where we discuss science and science-based tools for everyday life.
0:08.7	I'm Andrew Huberman and I'm a professor of neurobiology and
0:12.3	Ophthalmology at Stanford School of Medicine. Today we are discussing fitness.
0:16.4	A fitness, of course, is vitally important for cardiovascular health, for strength, for endurance,
0:21.4	for lifespan, for health span. I can't think of anyone out there that wouldn't want to have
0:25.9	healthy hormonal function, healthy cardiovascular function, to live a long time and to feel vital,
0:31.6	that is to have a long health span as well as a long lifespan.
0:36.4	Fitness and fitness protocols are tremendously powerful for developing all of that.
0:41.1	However, despite there being an enormous amount of information out there on the internet and in books and elsewhere,
0:47.0	it can be a bit overwhelming. So today's episode is really designed to synthesize
0:51.4	science-based tools that we've covered on the podcast, some with expert guests like Dr. Andy Galpin or Dr. Peter Atia,
0:59.1	or World Renowned Movement Specialist, Edoportal, or physiotherapist and strength and conditioning coach Jeff Cavaliere.
1:06.1	We've had all of them on its guests on the podcast and each and every one of them provided a wealth of knowledge
1:11.4	in terms of the various things that you can do to optimize very specific or multiple aspects of fitness.
1:17.5	Today we're going to do something a little bit different than usual.
1:20.1	Typically on the Hubertman Lab podcast, I offer mechanism up front or first.
1:24.9	And then we talk about protocols that you can use that really lean on those science and science-based mechanisms.
1:31.4	Today I'm going to describe a specific protocol that serves as a general template that anyone,
1:37.2	in fact, everyone can use in order to maximize all aspects of fitness, so that includes endurance, strength, flexibility, hypertrophy,
1:44.4	aesthetic changes, etc. However, this general framework can also be modified that is customized to your particular needs.
1:53.1	So if you're somebody who really wants to build more strength or bigger muscles, you can change the protocol and the overall program according to that.
2:00.4	And I'll talk about very specific ways to do that.
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