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Fitness Toolkit: Protocol & Tools to Optimize Physical Health

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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
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) 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
(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

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
(01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media
Disclaimer
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