I describe a fitness protocol that maximizes all the major soughtafter aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, interset and interworkout 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 sciencebased protocols on leveraging the mindbody connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and nonsleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of realworld 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 longterm 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

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A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: https://bit.ly/3yKcinr
Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect: https://bit.ly/3VquEDL

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Relax into Stretch: Instant Flexibility Through Mastering Muscle Tension: https://amzn.to/2D22cR9

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Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance: https://bit.ly/3D2ifP5
Jeff Cavaliere: Optimize Your Exercise Program with ScienceBased Tools: https://bit.ly/3ELv0Pe
Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity: https://bit.ly/3ggkB3K
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ATHLEANX Neck Training:    • Neck Exercises that KILL Your Neck (D...  
Anna Skips:   / anna.skips  
10minute NonSleep Deep Rest Protocol:    • #NSDR (NonSleep Deep Rest) with Dr. ...  

Timestamps
00:00:00 Foundational Protocol for Fitness
00:03:35 Huberman Lab Premium
00:04:35 Tool: Soleus (Calf) PushUps, 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: HighIntensity 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: MindMuscle 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 ZeroCost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media

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Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com