Episode
Fitness Toolkit: Protocol & Tools to Optimize Physical Health
1:57:09
Published: Mon Oct 17 2022
Description
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. 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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Foundational Protocol for Fitness (00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism (00:13:49) Sponsors: LMNT, Thesis, Momentous (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 (00:36:13) Sponsor: 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
Chapters
This episode offers science-based tools and protocols for healthy hormonal and cardiovascular function, longevity, and overall fitness, with insights from expert guests like Dr. Andy Galpin, Edo Portal, Jeff Cavaliere, and Dr. Peter Atiyah.
00:00 - 02:14 (02:14)
Summary
This episode offers science-based tools and protocols for healthy hormonal and cardiovascular function, longevity, and overall fitness, with insights from expert guests like Dr. Andy Galpin, Edo Portal, Jeff Cavaliere, and Dr. Peter Atiyah.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
People who did soleus pushups while seated for a prolonged period had improved blood glucose regulation and metabolism.
02:14 - 13:45 (11:31)
Summary
People who did soleus pushups while seated for a prolonged period had improved blood glucose regulation and metabolism. Soleus pushups could be a simple and zero-cost tool to improve metabolic health even with a smaller time investment.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
This podcast discusses how to use a program to maximize all aspects of fitness and modify it based on your goals, whether it be building strength or endurance.
13:45 - 22:52 (09:06)
Summary
This podcast discusses how to use a program to maximize all aspects of fitness and modify it based on your goals, whether it be building strength or endurance.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
The Sunday long jog or hike provides a foundation for cardiovascular fitness and endurance, which can then allow for other aspects of fitness to be focused on during the week.
22:52 - 32:43 (09:50)
Summary
The Sunday long jog or hike provides a foundation for cardiovascular fitness and endurance, which can then allow for other aspects of fitness to be focused on during the week. Adding weight can be a nice feature to gradually build up overall fitness.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
The legs are the foundation of the body and training them safely is important not only for strength of the legs but also for strength of the entire body.
32:43 - 41:15 (08:31)
Summary
The legs are the foundation of the body and training them safely is important not only for strength of the legs but also for strength of the entire body. Training each muscle group twice per week indirectly and directly helps in increasing metabolism and amplifying certain hormonal events in the body.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
The speaker shares that they were able to achieve their strength and hypertrophy goals by doing exercises like leg curls, leg extensions, seated calf raises, etc.
41:15 - 50:29 (09:13)
Summary
The speaker shares that they were able to achieve their strength and hypertrophy goals by doing exercises like leg curls, leg extensions, seated calf raises, etc. and recommended considering the weight and repetition range for better results.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
Dr. Andrew Huberman explains that based on several quality studies, implementing deliberate cold exposure such as ice baths after a workout session can disrupt or prevent some of the physical adaptations that one is seeking with strength and hypertrophy and endurance workouts.
50:29 - 58:37 (08:07)
Summary
Dr. Andrew Huberman explains that based on several quality studies, implementing deliberate cold exposure such as ice baths after a workout session can disrupt or prevent some of the physical adaptations that one is seeking with strength and hypertrophy and endurance workouts.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
By training multiple muscle groups together, individuals can receive systemic hormonal and metabolic effects, leading to efficiency and improving overall health.
58:37 - 1:03:32 (04:55)
Summary
By training multiple muscle groups together, individuals can receive systemic hormonal and metabolic effects, leading to efficiency and improving overall health. Training in this manner allows for a range of exercises and a focus on maximum contraction, providing optimal benefits for the body.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
The speaker explains how training your neck can prevent shoulder issues, specifically through exercises such as neck bridges and using a weighted towel to move the neck from side to side or front to back.
1:03:32 - 1:16:51 (13:18)
Summary
The speaker explains how training your neck can prevent shoulder issues, specifically through exercises such as neck bridges and using a weighted towel to move the neck from side to side or front to back.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
This podcast episode discusses a weekly workout routine, detailing the exercises to focus on for each day of the week.
1:16:51 - 1:29:26 (12:35)
Summary
This podcast episode discusses a weekly workout routine, detailing the exercises to focus on for each day of the week. It also mentions high-intensity interval training and the benefits it provides.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
To generate hypertrophy and strength gains, contract muscles hard to the point of cramping even without resistance.
1:29:26 - 1:36:38 (07:11)
Summary
To generate hypertrophy and strength gains, contract muscles hard to the point of cramping even without resistance. It is important to consider variables associated with resistance training, endurance and cardiovascular training in maximizing one's physical performance.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
Poor sleep can lead to illnesses and impair physical performance.
1:36:38 - 1:42:22 (05:44)
Summary
Poor sleep can lead to illnesses and impair physical performance. The speaker recommends a non-spiritual, science-based deep rest protocol and describes their meal and workout schedule.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
Slowed breathing for three to five minutes at the end of a workout has been shown to downshift the nervous system and aid in rapid recovery for the next training session.
1:42:22 - 1:54:36 (12:13)
Summary
Slowed breathing for three to five minutes at the end of a workout has been shown to downshift the nervous system and aid in rapid recovery for the next training session. Tight gripping of weights during a heavy lift can also increase force generation.
EpisodeFitness Toolkit: Protocol & Tools to Optimize Physical Health
PodcastHuberman Lab
The Huberman Lab podcast has announced the launch of a premium channel to support research projects on human mental health, physical health, and performance, with access to newsletters containing summaries and tools from the main podcast.
1:54:36 - 1:57:19 (02:43)
Summary
The Huberman Lab podcast has announced the launch of a premium channel to support research projects on human mental health, physical health, and performance, with access to newsletters containing summaries and tools from the main podcast.