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Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere

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.

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.
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
Timestamps
(00:00:00) Jeff Cavaliere, Physical Training
(00:04:33) Sponsors: AG1, LMNT
(00:08:38) Tool: A Fitness Plan for General Health
(00:13:27) Tool: Optimizing Body Part Training Splits
(00:20:12) Two-a-Day Training
(00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills
(00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test
(00:35:05) “Muscularity” & Resting Tone
(00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength
(00:50:39) Sleep & Sleep Position
(00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle
(01:07:23) Tool: Jumping Rope
(01:12:56) Internal & External Rotation, Upright Row vs. High Pull
(01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins
(01:37:39) Tool: Properly Holding Weights & Deepening Grip
(01:43:54) Tool: Physical Recovery, Heat & Cold Exposure
(01:47:19) Tool: Record Keeping for Training Performance & Rest Time
(01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar
(02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates
(02:11:25) Training in Men vs. Women, Training for Kids & Adolescents
(02:18:05) Tool: Pre- and Post-Training Nutrition
(02:26:30) Intensity & Training Consistency
(02:29:53) AthleanX, Jesse Laico & Fitness Journeys
(02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.
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) Jeff Cavaliere, Physical Training
(00:04:33) Sponsors: AG1, LMNT
(00:08:38) Tool: A Fitness Plan for General Health
(00:13:27) Tool: Optimizing Body Part Training Splits
(00:20:12) Two-a-Day Training
(00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills
(00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test
(00:35:05) “Muscularity” & Resting Tone
(00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength
(00:50:39) Sleep & Sleep Position
(00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle
(01:07:23) Tool: Jumping Rope
(01:12:56) Internal & External Rotation, Upright Row vs. High Pull
(01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins
(01:37:39) Tool: Properly Holding Weights & Deepening Grip
(01:43:54) Tool: Physical Recovery, Heat & Cold Exposure
(01:47:19) Tool: Record Keeping for Training Performance & Rest Time
(01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar
(02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates
(02:11:25) Training in Men vs. Women, Training for Kids & Adolescents
(02:18:05) Tool: Pre- and Post-Training Nutrition
(02:26:30) Intensity & Training Consistency
(02:29:53) AthleanX, Jesse Laico & Fitness Journeys
(02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Disclaimer
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