Fitness Toolkit Protocol Tools to Optimize Physical Health Huberman Lab Podcast 94

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 HubermanLab Fitness Exercise Thank you to our sponsors InsideTracker a https 3A 2F 2Fwww insidetracker com 2Fhuberman a ROKA a https 3A 2F 2Fwww roka com 2Fhuberman a Helix Sleep a https 3A 2F 2Fwww helixsleep com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Huberman Lab Premium a https 3A 2F 2Fhubermanlab com 2Fpremium a Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fhubermanlab com a Newsletter a https 3A 2F 2Fhubermanlab com a neural-network Articles A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation a https 3A 2F 2Fbit ly 2F3yKcinr a Skeletal Muscle Hypertrophy with Concurrent Exercise Training Contrary Evidence for an Interference Effect a https 3A 2F 2Fbit ly 2F3VquEDL a Books Relax into Stretch Instant Flexibility Through Mastering Muscle Tension a https 3A 2F 2Famzn to 2F2D22cR9 a Other Resources Dr Andy Galpin How to Build Strength Muscle Size Endurance a https 3A 2F 2Fbit ly 2F3D2ifP5 a Jeff Cavaliere Optimize Your Exercise Program with Science-Based Tools a https 3A 2F 2Fbit ly 2F3ELv0Pe a Dr Peter Attia Exercise Nutrition Hormones for Vitality Longevity a https 3A 2F 2Fbit ly 2F3ggkB3K a ATHLEAN-X a https 3A 2F 2Fathleanx com a ATHLEAN-X Neck Training a https 3A 2F 2Fyoutu be 2FwjiZaCJ6tCA a Anna Skips a https 3A 2F 2Fwww instagram com 2Fanna skips a 10-minute Non-Sleep Deep Rest Protocol a https 3A 2F 2Fyoutu be 2FAKGrmY8OSHM a 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 Key Principles of Resistance Training 00 49 57 Day 3 Heat Cold Exposure Recovery 00 59 22 Day 4 Torso Neck Resistance Training 01 08 40 Day 5 Moderate Intensity Cardiovascular Training Running Alternatives 01 15 28 Day 6 High-Intensity Interval Training Maximum Heart Rate 01 22 56 Day 7 Arms Neck Calves Resistance Training 01 27 30 Flexibility of Foundational Protocol Workout Spacing 01 31 49 Tool Mind-Muscle Contraction Physiological Sighs 01 35 57 Safety Endurance Cardiovascular Workouts 01 37 18 Tool Stress or Poor Sleep Workouts Recovery NSDR 01 40 04 Should You Train Fasted or Fed 01 42 43 Tool Static Stretching Flexibility Irradiation Resistance Training 01 47 56 Tool Hanging from a Bar Fitness Metric 01 49 02 Should You Train Sick Ramping Training 01 52 19 Tool Deliberate Slow Breathing Recovery 01 53 47 Zero-Cost Support YouTube Feedback Spotify Apple Reviews Sponsors Momentous Supplements Huberman Lab Premium Neural Network Newsletter Social Media Disclaimer a https 3A 2F 2Fhubermanlab com a disclaimer Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a

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