Science-Supported Tools to Accelerate Your Fitness Goals

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 3 July 2023

⏱️ 96 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Tools to Improve Fitness (00:02:36) Sponsors: LMNT & Helix Sleep (00:05:13) Foundational Fitness Program (00:13:33) Tool 1: Zone 2 Cardio & Daily Activities (00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets (00:33:11) Age-Related Strength Decline (00:36:53) Sponsor: AG1 (Athletic Greens) (00:38:08) Tool 3: “Sugarcane” Endurance Protocol (00:43:29) Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance (00:55:31) Tool 5: Rest Period & Physiological Sighs (00:01:20) Tool 6: Down-Regulation Breathing & Recovery (01:04:32) Sponsor: InsideTracker (01:05:38) Tool 7: “The Line” (01:09:55) Tool 8: Smartphone Use & Training (01:13:44) Tool 9: Omega-3 Fatty Acids (01:15:37) Tool 10: Creatine (01:20:080 Tool 11: Rhodiola Rosea (01:25:13) Tool 12: Training Fasted or Fed, Caffeine (01:31:09) Training Session Flexibility (01:33:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter 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.
0:08.8	I'm Andrew Huberman and I'm a professor of neurobiology and
0:12.4	Ophthalmology at Stanford School of Medicine. Today we are discussing ways to improve your fitness.
0:17.3	In particular, we are going to discuss tools that you can incorporate into your existing fitness routine
0:22.4	that will allow you to make significant improvement without having to invest a lot of extra time.
0:28.0	Most of the tools we are going to discuss today were gleaned from the six episodes that we did
0:32.3	with Dr. Andy Galpin. We provide a link to those full episodes in the show no captions, of course.
0:37.6	Now those episodes included a very large number of protocols. Everything from how to build a fitness
0:42.5	routine, how to enhance recovery, nutrition and supplementation, exercises and routines
0:48.5	aimed specifically at strength or hypertrophy or endurance or building anaerobic capacity.
0:54.4	What I've done is to select key protocols from those episodes that I myself have started to
0:58.9	incorporate into my existing fitness routine and that I think will be especially beneficial and
1:04.6	frankly fun for you to incorporate into your fitness routine. Now a little bit later in this episode,
1:09.6	I review the key components of any fitness program. That is the number and type of
1:14.8	cardiovascular training sessions and resistance training sessions that are essential for everyone to
1:19.4	include as a template or a foundation for their overall fitness program. Now a little bit later
1:24.8	in the episode, I will be sure to review what are the essential components of any fitness program.
1:30.0	So the number and type of resistance training sessions, the number and type of cardiovascular
1:34.5	training sessions, as well as some of the elements of how those are arranged to ensure proper and
1:39.6	adequate recovery between sessions so that you can continue to make ongoing progress. However,
1:44.4	the bulk of today's discussion is going to focus on tools that you can use, again very easily,
1:50.1	very quickly. In some cases, even saving you time during your fitness regimen, in order to improve
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