Fitness Toolkit: Protocol & Tools to Optimize Physical Health
from Huberman Lab
by Scicomm Media
Published: Mon Oct 17 2022
Show Notes
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.
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Timestamps
()Foundational Protocol for Fitness
()Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism
()Sponsor: LMNT
()Core Principles of Fitness & Modifiable Variables
()Day 1: Long Endurance Workout
()Day 2: Leg Resistance Training, Strength & Hypertrophy
()Sponsor: AG1
()Key Principles of Resistance Training
()Day 3: Heat & Cold Exposure, Recovery
()Day 4: Torso & Neck Resistance Training
()Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives
()Day 6: High-Intensity Interval Training, Maximum Heart Rate
()Day 7: Arms, Neck & Calves Resistance Training
()Flexibility of Foundational Protocol, Workout Spacing
()Tool: Mind-Muscle Contraction, Physiological Sighs
()Safety & Endurance/Cardiovascular Workouts
()Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR
()Should You Train Fasted or Fed?
()Tool: Static Stretching & Flexibility, Irradiation & Resistance Training
()Tool: Hanging from a Bar & Fitness Metric
()Should You Train Sick?, Ramping Training
()Tool: Deliberate Slow Breathing & Recovery
()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