Fitness Toolkit: Protocol & Tools to Optimize Physical Health

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:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00)
Foundational Protocol for Fitness (00:04:35) Tool: Soleus (Calf)
Push-Ups, Glucose Utilization & Metabolism (00:13:49) Sponsor:
LMNT (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
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