Hello Dr Huberman. It is ‘Guru Purnima’ in India today (3rd July, 2023). Guru means teacher in Hindi language. On this day, we thank our teachers for guiding us and showing us the right path. I thank you from the bottom of my heart for helping us to lead better lives through your continuous efforts in the field of science. You are indeed a Guru for me. A very Happy Guru Purnima Dr Andrew Huberman🙏🏻
Thank you for your kind words and for educating me about this day. I’m grateful to you for your curiosity, generosity and interest in science! All the best, Andrew
I actually got to shake his hand and tell him thank you for his podcast on top of a waterfall in Yosemite last month when I was hiking with a few friends. Cool experience.
I'm in my 50s and working every day to have a better life and I'm so grateful to dr. Huberman (and his guests) for sharing a profound and immensely articulate knowledge in a way that's bearable and affordable for everybody. I'm used to listen his podcast during my evening 5k fast walk and it's such a pleasure, every time.
This is the third 'cliff notes' episode I've listened to lately (the others being the sleep and fitness toolkits) and while I love the longer format deep dives and guest episodes, I'm so thankful for these episodes that concisely summarize the actionable steps for achieving lasting, positive health and fitness routines.
The number one scientific podcast on the internet. Experts in every field, there will never be another channel with the abundance of information presented clearly for everyone at no cost. Keep up the amazing work! I look forward to the weekly uploads.
Absolutely essential knowledge for most people to stay healthy and functional for the rest of their lives. I listen to your podcasts all the time on the bus, on the tram, anywhere. I find them very helpful. Thank you for your contribution to the world!
@@mahdikhalilimehr3478Zone 2 cardio is a type of exercise ,like jogging, in which your heart rate is 60%-70% of your maximum heart rate (MHR). So zone 2 will feel like a light exercise that you can continue for a prolonged period of time.Moreover, it is more effective at fat loss than most exercises.
Any Brazilian Jiu-jitsu practitioners out there who may be able to help me access where this falls in the fitness regimen? Zone 2 Cardio, Resistance training, Strength? Does it check off any of these markers? I train at different levels of intensity 4 days a week. Would love to count it in my time spent somewhere. Probably Zone 2... but possibly other as well.
0:09: 💪 In this episode, Andrew Huberman discusses tools to improve fitness and the core elements of a fitness program. 8:33: 🏃 Zone 2 cardio is important for cardiovascular health and can be incorporated into daily activities. 17:34: 🏋♂ Incorporating zone 2 cardio into daily activities and low repetition pure strength work can have significant benefits for overall fitness. 26:12: 💪 Resistance training in the 3-5 repetition range can lead to strength gains and other benefits 35:42: 🏋 Dedicated strength training is important for maintaining muscle size and strength throughout life, especially after 40. 44:01: 💪 Exercise snacks are short bursts of physical activity that can be done throughout the day to maintain or enhance cardiovascular fitness and muscular endurance. 52:14: 💪 Incorporating exercise snacks and using the physiological sigh technique during rest periods can enhance fitness and recovery. 1:00:25: 💪 Including a three to five-minute period of calming breathing at the end of every workout can enhance recovery and promote adaptation. 1:08:42: 💪 Setting boundaries and using tools like smartphones, omega-3 fatty acids, and creatine can enhance fitness. 1:16:39: 💪 Creatine and Rhodiola rosea are two supplements that can enhance fitness and performance during high-intensity workouts. 1:25:09: 🏋 The episode discusses tools to improve fitness, including nutrition, training fasted or fed, and incorporating different exercise patterns. 1:33:24: 💪 The episode discusses tools to improve fitness and ways to support the podcast. Recap by Tammy AI
Here are some ways to take action on the key points you mentioned to improve your fitness: * **Incorporate zone 2 cardio into your daily routine.** Zone 2 cardio is a type of exercise that is done at a moderate intensity, where you are able to talk in complete sentences but not sing. You can do zone 2 cardio by walking, running, biking, or swimming. * **Do low-repetition pure strength work.** This type of strength training involves lifting heavy weights for a few repetitions. You can do low-repetition pure strength work with a variety of exercises, such as squats, deadlifts, bench presses, and rows. * **Dedicated strength training.** Strength training is important for maintaining muscle size and strength throughout life, especially after 40. You can do strength training at home or at a gym. * **Exercise snacks.** Exercise snacks are short bursts of physical activity that can be done throughout the day. Examples of exercise snacks include taking a brisk walk, doing a few push-ups or sit-ups, or taking the stairs instead of the elevator. * **The physiological sigh technique.** The physiological sigh technique is a breathing technique that can be used to enhance fitness and recovery. To do the physiological sigh technique, simply take a deep breath in through your nose and exhale slowly and completely through your mouth. * **Calming breathing at the end of every workout.** Calming breathing at the end of every workout can enhance recovery and promote adaptation. To do calming breathing, simply sit or lie down in a comfortable position and focus on your breath. Take slow, deep breaths in through your nose and exhale slowly through your mouth. * **Setting boundaries.** Setting boundaries is important for ensuring that you have enough time and energy to exercise. This may mean saying no to social engagements or other commitments. * **Using tools like smartphones, omega-3 fatty acids, and creatine.** Smartphones can be used to track your fitness progress and to find workout programs. Omega-3 fatty acids and creatine are supplements that can enhance fitness and performance. * **Nutrition and training fasted or fed.** Nutrition and training fasted or fed are two factors that can affect your fitness results. It is important to experiment to find what works best for you. * **Incorporating different exercise patterns.** There are many different types of exercise, such as cardio, strength training, and flexibility training. It is important to incorporate a variety of exercises into your fitness routine to get the best results. I hope this gives you some ideas on how to take action on the key points you mentioned. It is important to remember that everyone is different, so what works for one person may not work for another. It is important to experiment to find what works best for you and to listen to your body.
Bless you, Dr. Huberman. I skew on the older side and have consistently injured myself when starting an exercise/weight routine. Knees begin to suck after age 60 for some of us… would appreciate an episode that addresses ways to adapt activities for arthritic joints. Important to stay active, but not to the point of injury! You are an inspiration. And PS- I’ve been listening/exercising regularly for the past 9 months…INJURY FREE! (Knock on wood!)
Thank you for taking the time to prepare this summary of the series with Dr. Galpin. Massive thank you for dedicating so much of your time to your social media platforms/channels. Seeing how popular you have become makes me truly happy, you deserve all the recognition and praise.
Every time I watch long form content by Dr Andrew, I realize that I don't feel the time passing watching for hours, because I'm very focused and taking notes, the time flies 🎉 thank you Dr, all of this info will help me, and help my family members and team members to improve their health ❤. I have one tip for zone 2 cardio, if learned from my coach that works for me to know I am in an aerobic state, its when my lips start to dry a little bit, so I understood that is an indicator when your body is using fat rather than glucose to fuel your body. Anyways Stay fit and be happy 💯
FOR ANYONE WONDERING ABOUT THE 3-5 Protocol please read this. What Dr. Huberman is describing is called "Starting Strength" Training. This form of training is to build strength with compound exercises. Its the easiest way to build strength on your body because the program is simple. The Starting Strength Program is as described : Linear Novice Progression = 4 exercises total : Barbell Squat , Overhead Press, Bench Press, Deadlift. These exercises target the most muscles in your body in one movement. (You alternate bench press + overhead press per workout, equaling to 3 exercises total per workout) Programming consist of 3-4 workouts per week. SQUAT : (reps x sets x weight) 10 x 1 x 45 (Olympic barbell weight) 5 x 1 x (Addition Weight) 3 x 1 x (Addition Weight) 2 x 1 x (Addition Weight) 5 x 3 x (Workset Weight) Bench Press : (reps x sets x weight) 10 x 1 x 45 (Olympic barbell weight) 5 x 1 x (Addition Weight) 3 x 1 x (Addition Weight) 2 x 1 x (Addition Weight) 5 x 3 x (Workset Weight) *This alternates to Overhead Press* Deadlift : (reps x sets x weight) 5 x 1 x 135 (2 x45lb plates) 3 x 1 x (Addition Weight) 2 x 1 x (Addition Weight) 5 x 1 x (Workset Weight) 3-5 Minutes of rest per Workset Each workout session you add 5lbs to each Workset, and eventually you wont be able to do 5lbs jumps so you go to 2.5lbs jumps. Progressively overloading your work sets. For reference, I am a 25yo Male whos been overweight my entire life (currently I'm 245lbs due to mental health struggles and disorders) I started doing this program a few years back and I've never been stronger in my entire life. I took before and after pictures of my progress within 3 months and I've never seen my muscles look so good (I wasn't ripped by any means but I could see my muscles for the first time in my whole life) . Its a simple program that requires little to no thinking because there's only 4 workouts you need to learn. I encourage everyone to try Starting Strength Training. If you look up starting strength on CZcams you'll find videos on how to do it. its a great/easy way to build strength. If anyone has any questions, let me know and ill try to help out in anyway I can. This program changed my life.
Thx sir! Congratulations… and best of wishes to you. What you describe sounds like something I’ve heard about called German volume training! Also very few compound exercises only a few times a week! Check it out.
Recently got problems with falling asleep. However, several subsequent physiological sighs helped me to turn off anxious thought and fall asleep faster. Thank you Professor, for your intent to give us the best 0 cost tools for everyday life.
This is my favor Huberman episode so far, because it conveys a lot of useful information in a concise way. I don't usually have time to listen to full episodes. I hope Dr. Huberman will consider offering more episodes like this one that summarize content from many, longer episodes in a concise way. The links to the more detailed episodes are helpful for when I am interested in learning more.
As a life long traditional martial arts practitioner I could not help but notice how much of our training : Ibuki breathing - bowing at the dojo entrance are in line with these tips. I love it!
Hello Dr Huberman, just wanted to say thank you for all your contributions. I discovered your podcasts a year ago because I was suffering from insomnia following the death of my beloved 13 year old dog. Your tools helped me enormously , specially NSDR with Liam wich I still do till this day. I am a big fan and regular listener of your podcast, you have really made a positive impact in my life, I can’t thank you enough. All the best, wish you a happy, healthy life.
Thank you, Huberman, for consistently bringing in experts and providing content that bridges the gap between science and practical application. I'm confident that this episode will offer valuable tools to supercharge our fitness journey and lead us to new heights of physical excellence. I'm excited to listen and implement the science-supported strategies shared in this episode to accelerate my fitness goals and achieve peak performance.
Can you make a podcast on diabete type 2 or how to get rid of high sugar in blood. What to eat or not. At a certain point of pre-diabete we do not know what to eat and how to stay healthy. Thank you for your podcasts. They are essential to all of us!
Here are some ways to take action on the key points you mentioned to improve your fitness: * **Incorporate zone 2 cardio into your daily routine.** Zone 2 cardio is a type of exercise that is done at a moderate intensity, where you are able to talk in complete sentences but not sing. You can do zone 2 cardio by walking, running, biking, or swimming. * **Do low-repetition pure strength work.** This type of strength training involves lifting heavy weights for a few repetitions. You can do low-repetition pure strength work with a variety of exercises, such as squats, deadlifts, bench presses, and rows. * **Dedicated strength training.** Strength training is important for maintaining muscle size and strength throughout life, especially after 40. You can do strength training at home or at a gym. * **Exercise snacks.** Exercise snacks are short bursts of physical activity that can be done throughout the day. Examples of exercise snacks include taking a brisk walk, doing a few push-ups or sit-ups, or taking the stairs instead of the elevator. * **The physiological sigh technique.** The physiological sigh technique is a breathing technique that can be used to enhance fitness and recovery. To do the physiological sigh technique, simply take a deep breath in through your nose and exhale slowly and completely through your mouth. * **Calming breathing at the end of every workout.** Calming breathing at the end of every workout can enhance recovery and promote adaptation. To do calming breathing, simply sit or lie down in a comfortable position and focus on your breath. Take slow, deep breaths in through your nose and exhale slowly through your mouth. * **Setting boundaries.** Setting boundaries is important for ensuring that you have enough time and energy to exercise. This may mean saying no to social engagements or other commitments. * **Using tools like smartphones, omega-3 fatty acids, and creatine.** Smartphones can be used to track your fitness progress and to find workout programs. Omega-3 fatty acids and creatine are supplements that can enhance fitness and performance. * **Nutrition and training fasted or fed.** Nutrition and training fasted or fed are two factors that can affect your fitness results. It is important to experiment to find what works best for you. * **Incorporating different exercise patterns.** There are many different types of exercise, such as cardio, strength training, and flexibility training. It is important to incorporate a variety of exercises into your fitness routine to get the best results. I hope this gives you some ideas on how to take action on the key points you mentioned. It is important to remember that everyone is different, so what works for one person may not work for another. It is important to experiment to find what works best for you and to listen to your body.
Thank you, Dr. Huberman. I love your channel because the content is backed by science. Grateful to you and your team. I absolutely loved the 6 part series with Dr. Galpin.🙏🏾
I will say that the Galpin series and your optimal protocol episode has been transformational for my own health and fitness. Its been proven in the blood tests. Thank you for your continued efforts in sharing scientific information to help us live a more sustainable and healthy life!!
Hello Dr. Huberman, would it be possible to do an episode about fear and how to manage it while having to focus on what you are doing? I am a rock and mountain climber and I find the concept of fear the most important part of these sports. I would be highly interested to learn some underlying neuroscience principles about it. Thank you ❤
🎯 Key Takeaways for quick navigation: 00:00 🏋️ *Fitness Improvement Overview* - Discussion on incorporating fitness tools into existing routines from Dr. Andy Galpin's episodes. - Selection of key protocols for improving fitness without significant extra time. - Reviewing the essential components of any fitness program: cardio sessions, resistance training, and recovery strategies. 01:27 💧 *Importance of Cardio and Resistance Training* - Essential components of fitness programs: type & number of cardio sessions, resistance training. - Proper arrangement for adequate recovery between sessions for ongoing progress. - Balancing cardiovascular and resistance training for optimal health and performance. 05:42 🧘 *Core Elements of a Fitness Program* - Core elements of a foundational fitness program emphasizing cardiovascular and strength aspects. - Recommendations for minimum weekly cardio minutes and distinct types of sessions. - Recognizing practical limitations for most individuals in achieving optimal fitness program thresholds. 10:00 📊 *Foundational Fitness Program Analysis* - Detailed breakdown of a foundational fitness program: downloadable PDF available for exploration. - Mention of a link providing access to an episode describing optimal fitness protocols. - Encouragement for personal evaluation, modification, or adoption of the suggested fitness program. 11:26 🏃 *Insights from Dr. Andy Galpin's Series* - Extensive guest series with Dr. Andy Galpin on science-backed fitness tools and protocols. - Description of valuable protocols beneficial for beginners, enthusiasts, and elite athletes. - Highlighting the applicability and adaptability of the discussed protocols to diverse fitness goals. 13:46 🚶 *Meshing Zone 2 Cardio with Daily Activities* - Definition and importance of zone 2 cardio for health, mental performance, and fitness metrics. - Ways to monitor and achieve zone 2 cardio without formal scheduling or equipment. - Integration of zone 2 cardio into daily routines to surpass the minimum 200-minute weekly threshold. 20:17 🏋️♂️ *Strength Training Benefits* - Low repetition, pure strength work provides significant benefits. - Training in the 3 to 5 repetition range improves strength, enhances cardiovascular training, and reduces soreness. - Improved posture and endurance during cardiovascular activities result from strengthening muscles. 26:03 🏋️♂️ *3 by 5 Protocol* - The 3 by 5 protocol: 3 to 5 exercises per workout, 3 to 5 sets, 3 to 5 reps, and 3 to 5 minutes rest. - Adjusting the protocol's frequency based on personal recovery capacity and life commitments. - Emphasizing the importance of maintaining the low repetition range for muscle groups during this period. 29:50 🔄 *Impact on Performance with Different Repetition Ranges* - Shifting back to higher repetition ranges post 3 to 5 reps enhances strength and hypertrophy. - Training in lower repetitions increases strength, reduces soreness, and boosts overall energy levels. - Mental freshness and improved focus from lower repetition training compared to higher ranges. 33:41 ⏱️ *Age-Related Decline & Resistance Training* - After 40, muscle size decreases by 1% annually, countered by resistance training. - A significant annual decline of 3% to 5% in strength and power post-40 necessitates specific training to offset this. - Sustained strength training critical for better health from 40s onward to counteract aging-related declines. 36:57 🌿 *Athletic Greens & Gut Health* - Athletic Greens offers comprehensive nutrition and probiotics vital for gut health. - Supplements adaptogens, vitamins, and minerals, catering to foundational nutritional needs. - Improved cognitive function and overall physical energy due to gut microbiota support. 38:25 🏃♂️ *Sugarcane Protocol for Cardiovascular Fitness* - The Sugarcane protocol involves high-intensity cardiovascular work in three rounds. - Emphasizes selecting exercises allowing high-intensity output without risking injury. - Enhances cardiovascular fitness efficiently with a limited time commitment. 41:17 🏃 *High-Intensity Interval Training Structure* - Three rounds of intense exercise with two rest periods. - Sugarcane exercise enhances heart rate, improving VO2 max and making training more competitive and engaging. 43:41 🏋️♂️ *Exercise Snacks Overview* - Exercise snacks, a tool to enhance or maintain fitness amidst busy schedules. - Categorized into cardiovascular and muscular endurance exercises, supporting different fitness aspects. 46:04 🏃♂️ *Cardiovascular Exercise Snacks* - Quick activities like jumping jacks or stair climbing to maintain or improve long-duration endurance. - Snacks designed for cardiovascular enhancement, not necessarily long in duration but effective. 50:23 💪 *Muscular Endurance Exercise Snacks* - Focus on brief yet effective exercises like wall sits or plank variations. - Enhancing muscular endurance translates to various aspects of fitness and physiological benefits. 56:14 🌬️ *Breathing Techniques Between Sets* - The physiological sigh: deep inhale through the nose, a brief second inhale, followed by a long exhale. - Shifts the nervous system from alertness to calmness, aiding recovery between resistance training sets. 01:00:06 🌬️ *Post-Workout Breathing Technique* - Incorporating a 3 to 5-minute period of controlled breathing at the end of every workout. - Enhances recovery and relaxation, promoting overall fitness improvement. 01:00:34 🧘 *Post-Workout Recovery Breathing Techniques* - Recovery happens between workouts, not during them. - 3 to 5 minutes of calming, parasympathetic breathing aids recovery. - Emphasizing exhales through deliberate breathing promotes a calming response in the brain and body. 01:05:50 🚧 *Segmenting Workouts: "The Line"* - Setting a mental boundary, "The Line," separates workout focus from other distractions. - Compartmentalizing workouts improves overall enjoyment and focus. - Designating a focused mindset upon crossing "The Line" optimizes the workout experience. 01:10:10 📱 *Smartphone Usage Boundary for Workouts* - Setting boundaries for smartphone use during workouts enhances focus and efficiency. - Designating specific podcasts, music playlists, or audiobooks before a workout optimizes focus. - Prioritizing designated content during workouts maintains exercise efficiency. 01:13:29 💊 *Fitness Enhancement through Nutrition and Supplements* - Omega 3 fatty acid supplementation (1-2 grams of EPA) supports mood, neurotransmission, and inflammation reduction. - Creatine intake tailored to body weight: 10-15 grams for larger individuals, 5-10 grams for smaller individuals. - Adjusting creatine intake according to body weight optimizes its performance-enhancing effects. 01:19:15 🏋️ *Creatine dosage based on body weight* - Creatine dosage varies based on weight: 10-15g for 185-250 pounds, 5g for 130-180 pounds. - Adjust creatine intake according to body weight for enhanced performance, both physical and potentially cognitive. 01:20:11 🌿 *Rhodiola rosea: A cortisol modulator* - Rhodiola rosea modulates cortisol, impacting stress responses and fatigue during high-intensity training. - Personal experience shows improved exertion capacity and quicker post-workout recovery with Rhodiola rosea before high-intensity sessions. 01:22:30 🥗 *Meal timing and composition for improved fitness* - Meal composition and timing affect energy levels throughout the day and post-workout fatigue. - Adjusting meal types based on timing and activity type aids in energy levels and focus during workouts. 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Thanks for summorizing a bit, eventually I listen to the whole guest series, but this is helping now, thank you
Enjoy training hard-love! I'm 60 years old and have been ,physically active since high school, at 60 I have rediscovered enjoying training hard, but I had to quit using alcohol. Before giving up alcohol training was a chore I had to get through so I could have my wine. Thank you for all of your wonderful content.
Hi Dr. Huberman! I’ve been making incremental changes to my lifestyle for the past few years thanks to your easily digestible podcasts. I have been able to overcome the worst of the university blues while maintaining my fitness goals and working towards my biggest ambitions. I am so thankful for you! I have a suggestion for a guest in a future episode. Myself and many other people living with chronic autoimmune diseases would benefit from a conversation between you and Dr. Terry Wahls. She is well cited for her clinical trials and publications in diet interventions for MS patients. Along with you, she was really changed my life so it would be dream to hear you two talk science and protocol!
I suffer migraines 30 mins or so after intense exercise and always assumed it was from “ overheating “ I used to use medication to control it now I use your palm cooling technique to bring my core temperature down it’s more effective than medication. Many thanks for your work
Mr Huberman you should run for president, people like you is needed, decent, intelligent, knowledgeable and mainly human and kind, please please consider it , it will be a way to serve the country and the world. Thank you kindly God bless you
Hi Dr Huberman I hope you are safe and well today. I would like to add my thankfulness and gratitude to the growing mass of gratitude you have acquired. Your amazing ability to educate and inspire people around the world I am sure has not come for free. You have taken the forge of your life experiences to help others in incredible ways. Saving and improving lives as you do is an exemplary aspect of humanity that gives me pride in our species in a time where this is so vary important. I think we will be ok. Thank you Troy
Instead of wasting time on memes and other funny videos etc.. your videos are resourceful and productive for building stepping stones for beneficial habits.
First of all you are a modern day prophet for health . Thanks for everything you do. Secondly I want to build health plans for my senior parents. Could you please do something around that. Thank
Rating: 7.8/10 In Short: Galpin Fitness Summary, Neat! Notes: A neat podcast that functioned as a summary/review for the previous galpin fitness series. Huberman does a nice job mentioning things he has started doing and making the tools and mechanisms that we learned about more relevant and real. This podcast is an example of how this kind of education is reinforcing and also makes science more translatable to real people. It puts the things we have heard already into stories and helps people to remember certain things, like for example from listening to this while working and previously listening to galpin series almost a year ago, a few things I remember from hubermans stories are; workout 'Snacks', creatine and supplements--when they are working for hub he continues, and isn't afraid to put them away. Physiological sigh--again, this is repeated in SO MANY podcasts about reducing stress and good for end of workouts to slow body down and for recovery. Also low reps, zone 2 cardio, things that are somewhat 'duh' to me at this point since I've heard them multiple times.
PLEASE make an episode on how to strengthen/heal the muscles related to repetitive strain injury, carpal tunnel, or any physical injuries caused by working at the office and sitting in a chair for extended periods. EXCELLENT episode here thanks a lot
It would be amazing if you could do a podcast on Rhodiola Rosea! I actually was surprised that you haven't mentioned it earlier and wanted to propose this idea in the comments to other videos of yours lol. So glad you tried it yourself and brought it up. I use it for an enhanced athletic output too but also as an (imho) incredible nootropic. Would be cool if you could make a podcast on all of its effects. Thank you for your work dr. Huberman!
I listen to this at work and struggle to absorb Andrew's amazing content whilst multitasking. I'd love written content or shorter videos that summarises key points you make that is easily digestible! Love your work!
Thanks doc for what you do. Just started watching your videos. The few videos I've watched so far are a huge eye opener for me. We typically get 5 to 15min with our PCP. Having hours with you is a game changer.
I know you don't do yoga but I found hot vinyasa to hit all the strength, breathing, cardio 2-4 and sometimes my max HR all in 60 minutes. It's also helping with my neuro-plasticity because each class is slightly different and we have to listen to cues and perform the action rather quickly. So I feel like the speed, strength and balance required gives both body and brain an excellent workout using deep, steady, nasal breathing. 👍🏻👍🏻
Please do a podcast with Sally Norton on oxalates. No one wants to talk about! I’ve been detoxing from for 4 months. My body is calcified in and out and head to toe. Her book is Toxic Superfoods
14:30 Dr. Andrew practices what he professes! Fitness will allow everyone who practices it a better life. Get that blood flowing! If I was a younger man I would ask Dr. Andrew if I could run with him. I hope he is not alone, when he exercise. We are pack animals.
My notes: Foundation fitness program: The general fitness thing normal people need. Includes things like: Cardiovascular fitness, Strength, Avoid injury and improves aspects of Healthspan and performance metrics. Optimal fitness program checks off what science says is important for Healthspan and lifespan: -150-200 minutes of zone 2 cardiovascular -2 to 4 separate cardiovascular training sessions -2 to 4 resistance training sessions (Peter Attia also talked about Flexibility, Stability, Strength, Aerobic endurance and Aerobic maximum) Huberman's foundational fitness program includes 3 cardio training sessions (longer endurance, shorter HIIT and 3 resistance training sessions (leg, torso and smaller body parts). This episode explores the tools from the 6 Andy Galpin episodes that can be included in your fitness routine. Tools to improve fitness: Tool 1: Zone 2 cardio and general activities Include it as part of your normal life. Andy Galpin does not think of zone 2 cardio as exercise you have to fit in. It is essential for health. But you can incorporate it in your normal life. It can be meshed in normal everyday activities. If you simply try move more in everyday activities, you do not even have to count it as exercise.
Maintain output that increases activity but you can maintain nasal breathing. We should be getting between 150-200 minutes a week minimum for good health. Aim for 200+ minutes. It improves other aspects of life. You can schedule it, for example hiking outdoors once a week but view that are part of life, not necessarily as part of an exercise program (which can be demotivating). Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets Low rep strength training for at least part of your cycle (10-12 weeks) can be beneficial. Try it One benefit is that strength increases. Another benefit is that cardiovascular training where the muscles for cardiovascular fitness was improved. A final benefit was reduced muscle soreness. It is more geared towards increasing strength but not necessarily hypertrophy for cosmetic increased size. 3x 5 protocol involves 3-5 exercises per workout, for 3-5 sets per exercise, 3-5 reps per set and 3-5 minutes of rest between sets. Do a warm-up set before to elevate heart rate, but stay within low rep range and progressively heavier weight. There is age-related 1% reduction in muscle size. 6-10 working sets per week are needed just to reduce muscle loss. There is a 3-5% reduction in strength and power per year after 40. There is a 8-10% reduction in speed and explosiveness per year after 40. Maintaining and improving strength and resistance is essential over 40. Tool 3: “Sugarcane” Endurance Protocol Cardiovascular training. High intensity interval training, incorporate every 2-4 weeks. As a replacement for other high intensity interval training Efficient but brutal Will elevate heart rate substantially and incorporate VO2 max. It also gamifies things and helps you compete against yourself. Pick a form of exercise where you can do sprint type work and high intensity without injuring yourself. E.g. running, cycling, rowing. 3-5 mins of warm up first. Then 3 rounds of high intensity: Round 1 go max distance in 2 minutes. Then rest 2 minutes. Round 2 go same distance in round 1, take however long it takes you. Will likely be longer than 2 minutes. Mark how long it took you. Then rest 2 minutes. Round 3 go all out for same duration as round 2. Aim to go at least as far as round 1. Dedicated cooldown- recover breathing with light exercise Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance To enhance or maintain fitness. Add 1 or 2 per week to focus on particular aspects of fitness. Compatible with existing training. Can also be a good way to maintain fitness when you are in busy periods of life where you can’t do your usual fitness routine. Easy, fun, take little time and effective One categories: improve/maintain cardiovascular fitness. Example: -100 jumping jacks. -Find a stairwell and go up and down as fast as you can for 20-30 seconds. -Run towards somewhere for 20-30 seconds. Another category: muscular endurance. Enables you to maintain a fixed position for 1-3 minutes. Example: -Planks -Wall sits for 30-60 seconds or Air squat. -Push-ups. Chest touch ground and arms straight, keep going for as long as you can. Adds more vascular supply to muscles and helps with more delivery of nutrients and removal of waste products from muscle and enhances other aspects of resistance. Designed to incorporate into daily life. Fun and easy. Tool 5: Rest Period & Physiological Sighs Breathing and respiration. Physiological sigh fastest way to calm body. Effectively shifts nervous system. Deep inhale through nose, second brief inhale and then long exhale through mouth. Do in between sets (see it as the final rep in every set). Helps calm down and recover. Tool 6: Down-Regulation Breathing & Recovery 3 to 5 minutes of deep breathing and down regulation breathing. Helps recover more. Different forms, but all focus on exhales. Shift Slow deliberate breathing, repeated physiological sighs, Tools to improve psychology: Tool 7: “The Line” Make a workout separate from your life. Compartmentalise. Learn to enjoy hard workouts. Forces you to enjoy your workout. Set a boundary and 'cross a line' to help you focus when doing a workout. Tool 8: Smartphone Use & Training Set a boundary of what you will do on your phone during workouts. For example, a designated podcast, books or playlist. Decide what it will be before the workout. When you cross the line, only use the phone Tools for nutrition and supplements: Tool 9: Omega-3 Fatty Acids Important on mood, cardiovascular health 1-2g of EPA per day with fish capsules or liquid fish oil Tool 10: Creatine Found naturally in red meat but helpful to supplement. No need to load creatine. Take it any time of the day. Good for physical and mental benefits. Creatine monohydrate most effective. Dose based on body weight. May need more if higher weight. There is no specific dose recommendations but if around 60kg of body weight, 5g creatine is sufficient. Tool 11: Rhodiola Rosea Explored by Layne Norton also. Cortisol modulator. Not essential but can help. Taken before high intensity workouts. Helps with recovery 100-200mg. Andrew Huberman takes 100mg. Tool 12: Training Fasted or Fed, Caffeine Explore the full episode on nutrition with Andy Galpin and Layne Norton. There is no difference between fasting or fed. See what works for your body. But do not be too rigid. For example if hungry before a workout eat something. Program flexibility: You do not need to include all the tools. Pick some and actually implement them.
Grateful for the information every podcast contains! A lot of preparation to present this information to the Public at zero cost, grateful. Listenings for 2 years or more now.
Another amazing episode! Can you do a take on how best to get along with our fellow humans? It’s by far the most difficult part of my day. How to pause when agitated, and not let our emotions get the best of us…and perhaps a few good zingers when all else fails. 😁
Hey man for me it’s important to remember that human connections are good even if they aren’t always pleasant also not taking it personal and trying to let this go asap is also helpful ❤
Hey Dr Huberman. Are you and Dr Galpin able to do a podcast on what the data says regarding training and weightlifting on children and adolescents? When it’s safe to start, how the training should be different in the different stages of adolescence, and safety concerns regarding resistance training and it’s potential effect on the growth plates? I think that would speak to all of your listeners who have children and are getting them involved in sports. As a physician, I really appreciate all of your data driven information! Thanks, Eddie
I'm half way through and need to go back to the beginning to start counting how many times you said "Dr Andy Galpin" lol. Just picking Doc, Andy is the man for sure.
A few summarized notes mostly covering the tools of fitness. I've not included the benefits in detail for most points but focusing on points of action and exercises to incorporate. - Mesh zone 2 cardio with your daily activities,, schedule it possible atleast 150 to 200 mins but make sure to mesh it with the daily activities - 3 x 5 protocol - low repetition pure strength work - 12 weeks program - 3 to 5 exercises per workout (per body part) - 3 to 5 repetitions per set - 3 to 5 sets per exercise - 3 to 5 mins between each set - mainly for compound movements - Every year after age 40 there is a 1% decline in muscle size - resistance training can offset this - 6 to 10 working sets per week - 3 to 5% every year after age 40 per strength and power - 8 to 10% in speed and explosiveness every year after age 40 - Sugarcane method for cardiovascular, increase vo2 max- 3 rounds - round 1 - go max distance at maximum speed and effort for 2 mins, mark that distance and rest 2 mins - round 2 - repeat the same distance in round 1 in whatever time, mark the time - round 3 - go max distance and effort in the same duration as round 2 - cooldown a bit - Exercise snack to build muscular endurance - incorporate in your daily routine without any warmup - 100 jumping jacks - up and down the stairs 20 - 30 secs - wall sits or air squats or planks - Physiological sigh - Breathing - 2 inhales followed by a extended exhale - fastest way to shift from sympathetic drive to parasympathetic drive - state of greater alertness to greater calm - Include a 3 to 5 mins to do some form parasympathetic (calm breathing) - repeated rounds of physiological sigh for 3 to 5 mins - Learn to enjoy training hard - once you enter the gym its all business - create a mentality of seriousness around the workouts - separate it from the rest of your life - Set boundaries with your smartphone - decide before your workout what you are going to listen to and do with the phone - create a playlist - 1 gm of EPA through Cod liver oil capsules - important for mood - neurotransmission - reducing inflammation - cardiovascular health - 3 to 5 gm per day of Creatine - Rhodiola Rosea - cortisol modulator
Such a huge fan and always greatful for your delivery and teachings. I work at a company in Asheville, NC called Sensorium Neuro Wellness. I think you would have an incredibly insightful and educational conversation with the men I work under, Cameron Allen and Dr. Jojo Yonce. They're dedicated to cutting costs while raising benefits and their approach to wellness is unlike anyone elses. Cheers to all you do and all you stand for 🙌
The reason you start off with like 15 reps doing weight training is to warm up the muscle adequately. Going to 3-5 reps immediately is rather dangerous, especially if you're a bit older (not in your 20s anymore). I (and many others) do the tried and true of 3-5 sets of approximately 15, 10-12, 8, 5-8, 5 reps.
Great episode Andrew! You should really consider interviewing Dr. Jim Stoppani, graduate of Harvard and is an award winning scientist. He’s the OG and completely changed the supplement industry 10 years ago with ingredients everyone is talking about nowadays! Alpha GPC, Tyrosine, L-Theanine etc Also he was one of the original scientists to study intermittent fasting. Fascinating man! 😊
The best way to understand your body and how it works AND how to influence it. Can you do an episode on kidney stones as the subject seems vast and i cant find reliable info online! Thank you!
Thank you so much for your videos, that is absolutely unique and useful. I would really appreciate if you could do the video on how to sustain one’s fitness in extreme circumstances. I mean the war. I live in Kyiv and despite the russian aggression me as well as thousands of Ukrainians try to sustain my health and at least to some extent the fitness. It is really complicated given the situation - starting from night shillings and lack of sleep, emotional overeating and up to just moral prejudices like “how can I do sport if there is a war and people dying around”. But we have to sustain. Would appreciate if you could dedicate some program or a part of the program to that. I know many Ukrainians follow you and would find that really helpful. Thanks
I don't know if that helps but I clicked on all sponsored links in order to support you because you support us with that highly useful, free content. Thx 🙏 Please stay on the same path
Thanks Andrew, I listened to all Andy Galpins podcasts with you and thought it'd be great to have these ideas summarised. Good job and thanks as always. 😁
Another informative podcast as someone who doesn't have any fitness regime but thankfully don't feel I need one. I'm healthy and happy with dog walking. I still enjoy hearing how others train.
Would be fantastic if Andrew interviewed Dr Stacy Sims, their common interest in thermoregulation and bringing in her knowledge about the female body and performance - stellar
I am 25 years old and I have learned that the overall key to longevity and health is movement. You have to stay moving your entire life to maintain that in your older years. And I do this by doing subtle things like skipping steps when I go up and down the stairs. Jumping up my stairs and running up and down instead of walking. Riding my bike and going for frequent walks. Those things, if done consistently, will reward you with vitality when you are older. At least that’s my hypothesis. But I’m sure any older folks hear can agree with me. Another example. When I’m carrying those 32 pack cases of water. I always run up my stairs and run with them. It’s not even forced, I just do it because I’m so used to it and it’s really nothing to me. Use it or lose it
Great episode! Have you thought about doing an episode on injury prevention and recovery? I’m unfortunately very prone to injury in the gym and I seem to spend more time injured than not these days.
Huberman! Im an autodidactic human performance coach..you are in the parthenon of pedagogical masters..my Monday means class in session…just gotta get you deadlifting. Hex bar could be good for your phenotype
Professor Huberman, I love your podcast and know you are not in this for the money, but I would pay for a condensed pdf summary of the content. The summary facilitates my learning process as a listener through space repetition, considering that I cannot spend time listening to the same episode often, for those nuggets of wisdom.
Hey Dr. Huberman, would you consider doing an episode on tools to do leading up to and during a long intense bout of mental effort (ie an exam). Mine are usually 3 hours. And maybe how the tools would change for an exam in the morning, afternoon or evening. Thanks, big fan of the show!
Professor since you have started enjoying low rep training, may I suggest Pavel Tsatsoline as your next guest. His legendary program power to the people has all the benefits you mentioned.
I need 15 to 20 minutes to my workplace by bike. I have added a 20 mins mini forest round in the morning and evening as well. That is easy to include and I belive the additional 200 minutes are highly beneficial.
Train with a metronome! This was a game changer for myself to execute the workouts routines with precision. (X seconds pushing, Y seconds releasing, Z seconds resting) put it 1 bit pet second, and the chances of either resting too much or to poorly execute a set (try to count exactly 5 seconds while doing the "fail" rep). I also found out that it helps A LOT with keeping the focus (the "line" tool), combined with keeping the phone on airplane mode.
Hello Dr Huberman. It is ‘Guru Purnima’ in India today (3rd July, 2023). Guru means teacher in Hindi language. On this day, we thank our teachers for guiding us and showing us the right path.
I thank you from the bottom of my heart for helping us to lead better lives through your continuous efforts in the field of science.
You are indeed a Guru for me.
A very Happy Guru Purnima Dr Andrew Huberman🙏🏻
Thank you for your kind words and for educating me about this day. I’m grateful to you for your curiosity, generosity and interest in science! All the best, Andrew
@@hubermanlab Happy Guru Purnima sir. May Lord Shiva bless you with all the happiness and success. ❤️🙏🇮🇳
Learned something new today. Thank you for sharing this celebration with us!
Least insightful talk I’ve heard from Andrew. Usually I’m super impressed…
@@MJ-on2xr well this was a compilation of principles in a 6 hour series. You can go listen to those if this was not “impressive”.
The world's a better place with Hubberman in it. Simply is.
❤
So generous. He really is.
overwatch is amazing
💐
@@ThePersonalDevelopmentSchool😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂ххя 52:57 🎉яяяяяятть😊🎉я57 яяяя😊 52:57
I love how It’s always about quality of life when Andrew gives advice. Shows where his motivations are
❤
Andrew Huberman is literally my number one go to guy for health and I thank him and for his team ❤
Agreed, it's incredible to have access to all this knowledge for free
❤
@@reshie110%!
@@ThePersonalDevelopmentSchoolom
9 in5😊
the fact that these 'lectures' are free is unbelievable.
Andrew is the man. Hope I can shake his hand and thank him for his priceless information and contributions to science some day.
I actually got to shake his hand and tell him thank you for his podcast on top of a waterfall in Yosemite last month when I was hiking with a few friends. Cool experience.
❤
I'm in my 50s and working every day to have a better life and I'm so grateful to dr. Huberman (and his guests) for sharing a profound and immensely articulate knowledge in a way that's bearable and affordable for everybody. I'm used to listen his podcast during my evening 5k fast walk and it's such a pleasure, every time.
This along with Dr. Galpin's series has been foundational in my exercise. I appreciate it very much, Dr. Huberman. You're truly changing lives.
This is the third 'cliff notes' episode I've listened to lately (the others being the sleep and fitness toolkits) and while I love the longer format deep dives and guest episodes, I'm so thankful for these episodes that concisely summarize the actionable steps for achieving lasting, positive health and fitness routines.
ma'am this is an hour and a half, cliff nots would be 10 minutes
The number one scientific podcast on the internet. Experts in every field, there will never be another channel with the abundance of information presented clearly for everyone at no cost. Keep up the amazing work! I look forward to the weekly uploads.
Absolutely essential knowledge for most people to stay healthy and functional for the rest of their lives. I listen to your podcasts all the time on the bus, on the tram, anywhere. I find them very helpful. Thank you for your contribution to the world!
I'm also very grateful to him🔥
Hi, im from another country, and i was wondering if you could explain to me tone 2 in more simple words?
❤
@@mahdikhalilimehr3478Zone 2 cardio is a type of exercise ,like jogging, in which your heart rate is 60%-70% of your maximum heart rate (MHR). So zone 2 will feel like a light exercise that you can continue for a prolonged period of time.Moreover, it is more effective at fat loss than most exercises.
Any Brazilian Jiu-jitsu practitioners out there who may be able to help me access where this falls in the fitness regimen? Zone 2 Cardio, Resistance training, Strength? Does it check off any of these markers? I train at different levels of intensity 4 days a week. Would love to count it in my time spent somewhere. Probably Zone 2... but possibly other as well.
My exercise snack for this podcast is to squat anytime I hear ‘Dr. Andy Galpin’ Fun. Playful. Effective.
Love it
0:09: 💪 In this episode, Andrew Huberman discusses tools to improve fitness and the core elements of a fitness program.
8:33: 🏃 Zone 2 cardio is important for cardiovascular health and can be incorporated into daily activities.
17:34: 🏋♂ Incorporating zone 2 cardio into daily activities and low repetition pure strength work can have significant benefits for overall fitness.
26:12: 💪 Resistance training in the 3-5 repetition range can lead to strength gains and other benefits
35:42: 🏋 Dedicated strength training is important for maintaining muscle size and strength throughout life, especially after 40.
44:01: 💪 Exercise snacks are short bursts of physical activity that can be done throughout the day to maintain or enhance cardiovascular fitness and muscular endurance.
52:14: 💪 Incorporating exercise snacks and using the physiological sigh technique during rest periods can enhance fitness and recovery.
1:00:25: 💪 Including a three to five-minute period of calming breathing at the end of every workout can enhance recovery and promote adaptation.
1:08:42: 💪 Setting boundaries and using tools like smartphones, omega-3 fatty acids, and creatine can enhance fitness.
1:16:39: 💪 Creatine and Rhodiola rosea are two supplements that can enhance fitness and performance during high-intensity workouts.
1:25:09: 🏋 The episode discusses tools to improve fitness, including nutrition, training fasted or fed, and incorporating different exercise patterns.
1:33:24: 💪 The episode discusses tools to improve fitness and ways to support the podcast.
Recap by Tammy AI
Thank you very much!
Thank you! Very useful!
Cf
Here are some ways to take action on the key points you mentioned to improve your fitness:
* **Incorporate zone 2 cardio into your daily routine.** Zone 2 cardio is a type of exercise that is done at a moderate intensity, where you are able to talk in complete sentences but not sing. You can do zone 2 cardio by walking, running, biking, or swimming.
* **Do low-repetition pure strength work.** This type of strength training involves lifting heavy weights for a few repetitions. You can do low-repetition pure strength work with a variety of exercises, such as squats, deadlifts, bench presses, and rows.
* **Dedicated strength training.** Strength training is important for maintaining muscle size and strength throughout life, especially after 40. You can do strength training at home or at a gym.
* **Exercise snacks.** Exercise snacks are short bursts of physical activity that can be done throughout the day. Examples of exercise snacks include taking a brisk walk, doing a few push-ups or sit-ups, or taking the stairs instead of the elevator.
* **The physiological sigh technique.** The physiological sigh technique is a breathing technique that can be used to enhance fitness and recovery. To do the physiological sigh technique, simply take a deep breath in through your nose and exhale slowly and completely through your mouth.
* **Calming breathing at the end of every workout.** Calming breathing at the end of every workout can enhance recovery and promote adaptation. To do calming breathing, simply sit or lie down in a comfortable position and focus on your breath. Take slow, deep breaths in through your nose and exhale slowly through your mouth.
* **Setting boundaries.** Setting boundaries is important for ensuring that you have enough time and energy to exercise. This may mean saying no to social engagements or other commitments.
* **Using tools like smartphones, omega-3 fatty acids, and creatine.** Smartphones can be used to track your fitness progress and to find workout programs. Omega-3 fatty acids and creatine are supplements that can enhance fitness and performance.
* **Nutrition and training fasted or fed.** Nutrition and training fasted or fed are two factors that can affect your fitness results. It is important to experiment to find what works best for you.
* **Incorporating different exercise patterns.** There are many different types of exercise, such as cardio, strength training, and flexibility training. It is important to incorporate a variety of exercises into your fitness routine to get the best results.
I hope this gives you some ideas on how to take action on the key points you mentioned. It is important to remember that everyone is different, so what works for one person may not work for another. It is important to experiment to find what works best for you and to listen to your body.
@@jonmeisburg Absolutely great summary and explanation of the key points! Have done this with ChatJPT?
Bless you, Dr. Huberman. I skew on the older side and have consistently injured myself when starting an exercise/weight routine. Knees begin to suck after age 60 for some of us… would appreciate an episode that addresses ways to adapt activities for arthritic joints. Important to stay active, but not to the point of injury! You are an inspiration. And PS- I’ve been listening/exercising regularly for the past 9 months…INJURY FREE! (Knock on wood!)
Thank you for taking the time to prepare this summary of the series with Dr. Galpin. Massive thank you for dedicating so much of your time to your social media platforms/channels. Seeing how popular you have become makes me truly happy, you deserve all the recognition and praise.
Every time I watch long form content by Dr Andrew, I realize that I don't feel the time passing watching for hours, because I'm very focused and taking notes, the time flies 🎉 thank you Dr, all of this info will help me, and help my family members and team members to improve their health ❤.
I have one tip for zone 2 cardio, if learned from my coach that works for me to know I am in an aerobic state, its when my lips start to dry a little bit, so I understood that is an indicator when your body is using fat rather than glucose to fuel your body. Anyways
Stay fit and be happy 💯
FOR ANYONE WONDERING ABOUT THE 3-5 Protocol please read this.
What Dr. Huberman is describing is called "Starting Strength" Training.
This form of training is to build strength with compound exercises.
Its the easiest way to build strength on your body because the program is simple.
The Starting Strength Program is as described :
Linear Novice Progression =
4 exercises total : Barbell Squat , Overhead Press, Bench Press, Deadlift.
These exercises target the most muscles in your body in one movement.
(You alternate bench press + overhead press per workout, equaling to 3 exercises total per workout)
Programming consist of 3-4 workouts per week.
SQUAT : (reps x sets x weight)
10 x 1 x 45 (Olympic barbell weight)
5 x 1 x (Addition Weight)
3 x 1 x (Addition Weight)
2 x 1 x (Addition Weight)
5 x 3 x (Workset Weight)
Bench Press : (reps x sets x weight)
10 x 1 x 45 (Olympic barbell weight)
5 x 1 x (Addition Weight)
3 x 1 x (Addition Weight)
2 x 1 x (Addition Weight)
5 x 3 x (Workset Weight)
*This alternates to Overhead Press*
Deadlift : (reps x sets x weight)
5 x 1 x 135 (2 x45lb plates)
3 x 1 x (Addition Weight)
2 x 1 x (Addition Weight)
5 x 1 x (Workset Weight)
3-5 Minutes of rest per Workset
Each workout session you add 5lbs to each Workset, and eventually you wont be able to do 5lbs jumps so you go to 2.5lbs jumps.
Progressively overloading your work sets.
For reference, I am a 25yo Male whos been overweight my entire life (currently I'm 245lbs due to mental health struggles and disorders) I started doing this program a few years back and I've never been stronger in my entire life. I took before and after pictures of my progress within 3 months and I've never seen my muscles look so good (I wasn't ripped by any means but I could see my muscles for the first time in my whole life) . Its a simple program that requires little to no thinking because there's only 4 workouts you need to learn. I encourage everyone to try Starting Strength Training. If you look up starting strength on CZcams you'll find videos on how to do it. its a great/easy way to build strength. If anyone has any questions, let me know and ill try to help out in anyway I can. This program changed my life.
Thx sir! Congratulations… and best of wishes to you.
What you describe sounds like something I’ve heard about called German volume training! Also very few compound exercises only a few times a week! Check it out.
Recently got problems with falling asleep. However, several subsequent physiological sighs helped me to turn off anxious thought and fall asleep faster.
Thank you Professor, for your intent to give us the best 0 cost tools for everyday life.
This is my favor Huberman episode so far, because it conveys a lot of useful information in a concise way. I don't usually have time to listen to full episodes. I hope Dr. Huberman will consider offering more episodes like this one that summarize content from many, longer episodes in a concise way. The links to the more detailed episodes are helpful for when I am interested in learning more.
As a life long traditional martial arts practitioner I could not help but notice how much of our training : Ibuki breathing - bowing at the dojo entrance are in line with these tips. I love it!
I haven't seen this much quality information on health & fitness anywhere else on CZcams.
This is truly a public sercive in video form.
Such a genuine man. Nothing fake or forced about his honest face.
Super Authentic person, you can't fake that! ❤
Hello Dr Huberman, just wanted to say thank you for all your contributions. I discovered your podcasts a year ago because I was suffering from insomnia following the death of my beloved 13 year old dog. Your tools helped me enormously , specially NSDR with Liam wich I still do till this day. I am a big fan and regular listener of your podcast, you have really made a positive impact in my life, I can’t thank you enough.
All the best, wish you a happy, healthy life.
Phew. I was hoping someone would summarize those Galpin episodes! and Andrew Delivers!
🔥
Thank you, Huberman, for consistently bringing in experts and providing content that bridges the gap between science and practical application. I'm confident that this episode will offer valuable tools to supercharge our fitness journey and lead us to new heights of physical excellence.
I'm excited to listen and implement the science-supported strategies shared in this episode to accelerate my fitness goals and achieve peak performance.
Can you make a podcast on diabete type 2 or how to get rid of high sugar in blood. What to eat or not. At a certain point of pre-diabete we do not know what to eat and how to stay healthy. Thank you for your podcasts. They are essential to all of us!
Thank you Mr. Huberman for everything that you do.
Thank you for keeping us mentally fit @Andrew Huberman…
Mental Fitness Mondays
Hubermondays💜💪🏽🧠.
Thank you for bringing us science💪🏽🧠
❤
he is the best by far
Here are some ways to take action on the key points you mentioned to improve your fitness:
* **Incorporate zone 2 cardio into your daily routine.** Zone 2 cardio is a type of exercise that is done at a moderate intensity, where you are able to talk in complete sentences but not sing. You can do zone 2 cardio by walking, running, biking, or swimming.
* **Do low-repetition pure strength work.** This type of strength training involves lifting heavy weights for a few repetitions. You can do low-repetition pure strength work with a variety of exercises, such as squats, deadlifts, bench presses, and rows.
* **Dedicated strength training.** Strength training is important for maintaining muscle size and strength throughout life, especially after 40. You can do strength training at home or at a gym.
* **Exercise snacks.** Exercise snacks are short bursts of physical activity that can be done throughout the day. Examples of exercise snacks include taking a brisk walk, doing a few push-ups or sit-ups, or taking the stairs instead of the elevator.
* **The physiological sigh technique.** The physiological sigh technique is a breathing technique that can be used to enhance fitness and recovery. To do the physiological sigh technique, simply take a deep breath in through your nose and exhale slowly and completely through your mouth.
* **Calming breathing at the end of every workout.** Calming breathing at the end of every workout can enhance recovery and promote adaptation. To do calming breathing, simply sit or lie down in a comfortable position and focus on your breath. Take slow, deep breaths in through your nose and exhale slowly through your mouth.
* **Setting boundaries.** Setting boundaries is important for ensuring that you have enough time and energy to exercise. This may mean saying no to social engagements or other commitments.
* **Using tools like smartphones, omega-3 fatty acids, and creatine.** Smartphones can be used to track your fitness progress and to find workout programs. Omega-3 fatty acids and creatine are supplements that can enhance fitness and performance.
* **Nutrition and training fasted or fed.** Nutrition and training fasted or fed are two factors that can affect your fitness results. It is important to experiment to find what works best for you.
* **Incorporating different exercise patterns.** There are many different types of exercise, such as cardio, strength training, and flexibility training. It is important to incorporate a variety of exercises into your fitness routine to get the best results.
I hope this gives you some ideas on how to take action on the key points you mentioned. It is important to remember that everyone is different, so what works for one person may not work for another. It is important to experiment to find what works best for you and to listen to your body.
Thank you, Dr. Huberman.
I love your channel because the content is backed by science. Grateful to you and your team.
I absolutely loved the 6 part series with Dr. Galpin.🙏🏾
Thanks Andrew, for the super content. You have just explained why it feels great to meditate for 10 minutes post resistance training.
I will say that the Galpin series and your optimal protocol episode has been transformational for my own health and fitness.
Its been proven in the blood tests. Thank you for your continued efforts in sharing scientific information to help us live a more sustainable and healthy life!!
Hello Dr. Huberman, would it be possible to do an episode about fear and how to manage it while having to focus on what you are doing? I am a rock and mountain climber and I find the concept of fear the most important part of these sports. I would be highly interested to learn some underlying neuroscience principles about it. Thank you ❤
Please
🎯 Key Takeaways for quick navigation:
00:00 🏋️ *Fitness Improvement Overview*
- Discussion on incorporating fitness tools into existing routines from Dr. Andy Galpin's episodes.
- Selection of key protocols for improving fitness without significant extra time.
- Reviewing the essential components of any fitness program: cardio sessions, resistance training, and recovery strategies.
01:27 💧 *Importance of Cardio and Resistance Training*
- Essential components of fitness programs: type & number of cardio sessions, resistance training.
- Proper arrangement for adequate recovery between sessions for ongoing progress.
- Balancing cardiovascular and resistance training for optimal health and performance.
05:42 🧘 *Core Elements of a Fitness Program*
- Core elements of a foundational fitness program emphasizing cardiovascular and strength aspects.
- Recommendations for minimum weekly cardio minutes and distinct types of sessions.
- Recognizing practical limitations for most individuals in achieving optimal fitness program thresholds.
10:00 📊 *Foundational Fitness Program Analysis*
- Detailed breakdown of a foundational fitness program: downloadable PDF available for exploration.
- Mention of a link providing access to an episode describing optimal fitness protocols.
- Encouragement for personal evaluation, modification, or adoption of the suggested fitness program.
11:26 🏃 *Insights from Dr. Andy Galpin's Series*
- Extensive guest series with Dr. Andy Galpin on science-backed fitness tools and protocols.
- Description of valuable protocols beneficial for beginners, enthusiasts, and elite athletes.
- Highlighting the applicability and adaptability of the discussed protocols to diverse fitness goals.
13:46 🚶 *Meshing Zone 2 Cardio with Daily Activities*
- Definition and importance of zone 2 cardio for health, mental performance, and fitness metrics.
- Ways to monitor and achieve zone 2 cardio without formal scheduling or equipment.
- Integration of zone 2 cardio into daily routines to surpass the minimum 200-minute weekly threshold.
20:17 🏋️♂️ *Strength Training Benefits*
- Low repetition, pure strength work provides significant benefits.
- Training in the 3 to 5 repetition range improves strength, enhances cardiovascular training, and reduces soreness.
- Improved posture and endurance during cardiovascular activities result from strengthening muscles.
26:03 🏋️♂️ *3 by 5 Protocol*
- The 3 by 5 protocol: 3 to 5 exercises per workout, 3 to 5 sets, 3 to 5 reps, and 3 to 5 minutes rest.
- Adjusting the protocol's frequency based on personal recovery capacity and life commitments.
- Emphasizing the importance of maintaining the low repetition range for muscle groups during this period.
29:50 🔄 *Impact on Performance with Different Repetition Ranges*
- Shifting back to higher repetition ranges post 3 to 5 reps enhances strength and hypertrophy.
- Training in lower repetitions increases strength, reduces soreness, and boosts overall energy levels.
- Mental freshness and improved focus from lower repetition training compared to higher ranges.
33:41 ⏱️ *Age-Related Decline & Resistance Training*
- After 40, muscle size decreases by 1% annually, countered by resistance training.
- A significant annual decline of 3% to 5% in strength and power post-40 necessitates specific training to offset this.
- Sustained strength training critical for better health from 40s onward to counteract aging-related declines.
36:57 🌿 *Athletic Greens & Gut Health*
- Athletic Greens offers comprehensive nutrition and probiotics vital for gut health.
- Supplements adaptogens, vitamins, and minerals, catering to foundational nutritional needs.
- Improved cognitive function and overall physical energy due to gut microbiota support.
38:25 🏃♂️ *Sugarcane Protocol for Cardiovascular Fitness*
- The Sugarcane protocol involves high-intensity cardiovascular work in three rounds.
- Emphasizes selecting exercises allowing high-intensity output without risking injury.
- Enhances cardiovascular fitness efficiently with a limited time commitment.
41:17 🏃 *High-Intensity Interval Training Structure*
- Three rounds of intense exercise with two rest periods.
- Sugarcane exercise enhances heart rate, improving VO2 max and making training more competitive and engaging.
43:41 🏋️♂️ *Exercise Snacks Overview*
- Exercise snacks, a tool to enhance or maintain fitness amidst busy schedules.
- Categorized into cardiovascular and muscular endurance exercises, supporting different fitness aspects.
46:04 🏃♂️ *Cardiovascular Exercise Snacks*
- Quick activities like jumping jacks or stair climbing to maintain or improve long-duration endurance.
- Snacks designed for cardiovascular enhancement, not necessarily long in duration but effective.
50:23 💪 *Muscular Endurance Exercise Snacks*
- Focus on brief yet effective exercises like wall sits or plank variations.
- Enhancing muscular endurance translates to various aspects of fitness and physiological benefits.
56:14 🌬️ *Breathing Techniques Between Sets*
- The physiological sigh: deep inhale through the nose, a brief second inhale, followed by a long exhale.
- Shifts the nervous system from alertness to calmness, aiding recovery between resistance training sets.
01:00:06 🌬️ *Post-Workout Breathing Technique*
- Incorporating a 3 to 5-minute period of controlled breathing at the end of every workout.
- Enhances recovery and relaxation, promoting overall fitness improvement.
01:00:34 🧘 *Post-Workout Recovery Breathing Techniques*
- Recovery happens between workouts, not during them.
- 3 to 5 minutes of calming, parasympathetic breathing aids recovery.
- Emphasizing exhales through deliberate breathing promotes a calming response in the brain and body.
01:05:50 🚧 *Segmenting Workouts: "The Line"*
- Setting a mental boundary, "The Line," separates workout focus from other distractions.
- Compartmentalizing workouts improves overall enjoyment and focus.
- Designating a focused mindset upon crossing "The Line" optimizes the workout experience.
01:10:10 📱 *Smartphone Usage Boundary for Workouts*
- Setting boundaries for smartphone use during workouts enhances focus and efficiency.
- Designating specific podcasts, music playlists, or audiobooks before a workout optimizes focus.
- Prioritizing designated content during workouts maintains exercise efficiency.
01:13:29 💊 *Fitness Enhancement through Nutrition and Supplements*
- Omega 3 fatty acid supplementation (1-2 grams of EPA) supports mood, neurotransmission, and inflammation reduction.
- Creatine intake tailored to body weight: 10-15 grams for larger individuals, 5-10 grams for smaller individuals.
- Adjusting creatine intake according to body weight optimizes its performance-enhancing effects.
01:19:15 🏋️ *Creatine dosage based on body weight*
- Creatine dosage varies based on weight: 10-15g for 185-250 pounds, 5g for 130-180 pounds.
- Adjust creatine intake according to body weight for enhanced performance, both physical and potentially cognitive.
01:20:11 🌿 *Rhodiola rosea: A cortisol modulator*
- Rhodiola rosea modulates cortisol, impacting stress responses and fatigue during high-intensity training.
- Personal experience shows improved exertion capacity and quicker post-workout recovery with Rhodiola rosea before high-intensity sessions.
01:22:30 🥗 *Meal timing and composition for improved fitness*
- Meal composition and timing affect energy levels throughout the day and post-workout fatigue.
- Adjusting meal types based on timing and activity type aids in energy levels and focus during workouts.
Made with HARPA AI
Thanks for summorizing a bit, eventually I listen to the whole guest series, but this is helping now, thank you
Enjoy training hard-love! I'm 60 years old and have been ,physically active since high school, at 60 I have rediscovered enjoying training hard, but I had to quit using alcohol. Before giving up alcohol training was a chore I had to get through so I could have my wine. Thank you for all of your wonderful content.
Hi Dr. Huberman! I’ve been making incremental changes to my lifestyle for the past few years thanks to your easily digestible podcasts. I have been able to overcome the worst of the university blues while maintaining my fitness goals and working towards my biggest ambitions. I am so thankful for you!
I have a suggestion for a guest in a future episode. Myself and many other people living with chronic autoimmune diseases would benefit from a conversation between you and Dr. Terry Wahls. She is well cited for her clinical trials and publications in diet interventions for MS patients. Along with you, she was really changed my life so it would be dream to hear you two talk science and protocol!
Pilates, yoga, walking daily and breath work. These changed my life.
I suffer migraines 30 mins or so after intense exercise and always assumed it was from “ overheating “ I used to use medication to control it now I use your palm cooling technique to bring my core temperature down it’s more effective than medication. Many thanks for your work
Thank you for giving me back my energy and increasing my awareness. Your podcasts have changed my life.
Mr Huberman you should run for president, people like you is needed, decent, intelligent, knowledgeable and mainly human and kind, please please consider it , it will be a way to serve the country and the world. Thank you kindly God bless you
I'll have to watch tomorrow! Sleep is more important for now 😉
Hi Dr Huberman I hope you are safe and well today.
I would like to add my thankfulness and gratitude to the growing mass of gratitude you have acquired.
Your amazing ability to educate and inspire people around the world I am sure has not come for free.
You have taken the forge of your life experiences to help others in incredible ways.
Saving and improving lives as you do is an exemplary aspect of humanity that gives me pride in our species in a time where this is so vary important.
I think we will be ok.
Thank you
Troy
I feel like Dr. Huberman is the type who would enjoy Brazilian Jiujitsu
I turned this podcast into a game. I did 25 push ups every time he said “Dr. Andy Galpin”. I’ve done thousands and I’m still not done
Instead of wasting time on memes and other funny videos etc.. your videos are resourceful and productive for building stepping stones for beneficial habits.
First of all you are a modern day prophet for health . Thanks for everything you do.
Secondly I want to build health plans for my senior parents. Could you please do something around that.
Thank
Rating: 7.8/10
In Short: Galpin Fitness Summary, Neat!
Notes: A neat podcast that functioned as a summary/review for the previous galpin fitness series. Huberman does a nice job mentioning things he has started doing and making the tools and mechanisms that we learned about more relevant and real. This podcast is an example of how this kind of education is reinforcing and also makes science more translatable to real people. It puts the things we have heard already into stories and helps people to remember certain things, like for example from listening to this while working and previously listening to galpin series almost a year ago, a few things I remember from hubermans stories are; workout 'Snacks', creatine and supplements--when they are working for hub he continues, and isn't afraid to put them away. Physiological sigh--again, this is repeated in SO MANY podcasts about reducing stress and good for end of workouts to slow body down and for recovery. Also low reps, zone 2 cardio, things that are somewhat 'duh' to me at this point since I've heard them multiple times.
I never write comments on videos, but I had to say-your content is gold Andrew.
Andrew Huberman, thank you very much for your releases. You said everything right about training the heart and improving physical fitness.
PLEASE make an episode on how to strengthen/heal the muscles related to repetitive strain injury, carpal tunnel, or any physical injuries caused by working at the office and sitting in a chair for extended periods. EXCELLENT episode here thanks a lot
It would be amazing if you could do a podcast on Rhodiola Rosea! I actually was surprised that you haven't mentioned it earlier and wanted to propose this idea in the comments to other videos of yours lol. So glad you tried it yourself and brought it up. I use it for an enhanced athletic output too but also as an (imho) incredible nootropic. Would be cool if you could make a podcast on all of its effects. Thank you for your work dr. Huberman!
I listen to this at work and struggle to absorb Andrew's amazing content whilst multitasking. I'd love written content or shorter videos that summarises key points you make that is easily digestible! Love your work!
Ask him to define “politically correct.”
There's nothing about correct that should politically be in the same domain
Thanks doc for what you do. Just started watching your videos. The few videos I've watched so far are a huge eye opener for me. We typically get 5 to 15min with our PCP. Having hours with you is a game changer.
Recently started listening to Huberman. Been missing out a lot.
I know you don't do yoga but I found hot vinyasa to hit all the strength, breathing, cardio 2-4 and sometimes my max HR all in 60 minutes.
It's also helping with my neuro-plasticity because each class is slightly different and we have to listen to cues and perform the action rather quickly. So I feel like the speed, strength and balance required gives both body and brain an excellent workout using deep, steady, nasal breathing. 👍🏻👍🏻
I appreciate the comprehensive overview in this video. The detail included and review of previous episodes was very informative. Thank you!
Thanks! You’re a Saint, Sir.
Please do a podcast with Sally Norton on oxalates. No one wants to talk about! I’ve been detoxing from for 4 months. My body is calcified in and out and head to toe. Her book is Toxic Superfoods
That's what's in veggies ya?
You are truly something special, making a real difference for a lot of people. Much, much appreciated. 😊
What an era to be alive! Thank you doctor
14:30 Dr. Andrew practices what he professes! Fitness will allow everyone who practices it a better life. Get that blood flowing! If I was a younger man I would ask Dr. Andrew if I could run with him. I hope he is not alone, when he exercise. We are pack animals.
My notes:
Foundation fitness program:
The general fitness thing normal people need. Includes things like: Cardiovascular fitness, Strength, Avoid injury and improves aspects of Healthspan and performance metrics.
Optimal fitness program checks off what science says is important for Healthspan and lifespan:
-150-200 minutes of zone 2 cardiovascular
-2 to 4 separate cardiovascular training sessions
-2 to 4 resistance training sessions
(Peter Attia also talked about Flexibility, Stability, Strength, Aerobic endurance and Aerobic maximum)
Huberman's foundational fitness program includes 3 cardio training sessions (longer endurance, shorter HIIT and 3 resistance training sessions (leg, torso and smaller body parts).
This episode explores the tools from the 6 Andy Galpin episodes that can be included in your fitness routine.
Tools to improve fitness:
Tool 1: Zone 2 cardio and general activities
Include it as part of your normal life. Andy Galpin does not think of zone 2 cardio as exercise you have to fit in. It is essential for health.
But you can incorporate it in your normal life. It can be meshed in normal everyday activities.
If you simply try move more in everyday activities, you do not even have to count it as exercise.
Maintain output that increases activity but you can maintain nasal breathing.
We should be getting between 150-200 minutes a week minimum for good health. Aim for 200+ minutes. It improves other aspects of life.
You can schedule it, for example hiking outdoors once a week but view that are part of life, not necessarily as part of an exercise program (which can be demotivating).
Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets
Low rep strength training for at least part of your cycle (10-12 weeks) can be beneficial. Try it
One benefit is that strength increases. Another benefit is that cardiovascular training where the muscles for cardiovascular fitness was improved. A final benefit was reduced muscle soreness.
It is more geared towards increasing strength but not necessarily hypertrophy for cosmetic increased size.
3x 5 protocol involves 3-5 exercises per workout, for 3-5 sets per exercise, 3-5 reps per set and 3-5 minutes of rest between sets.
Do a warm-up set before to elevate heart rate, but stay within low rep range and progressively heavier weight.
There is age-related 1% reduction in muscle size.
6-10 working sets per week are needed just to reduce muscle loss.
There is a 3-5% reduction in strength and power per year after 40.
There is a 8-10% reduction in speed and explosiveness per year after 40.
Maintaining and improving strength and resistance is essential over 40.
Tool 3: “Sugarcane” Endurance Protocol
Cardiovascular training.
High intensity interval training, incorporate every 2-4 weeks. As a replacement for other high intensity interval training
Efficient but brutal
Will elevate heart rate substantially and incorporate VO2 max. It also gamifies things and helps you compete against yourself.
Pick a form of exercise where you can do sprint type work and high intensity without injuring yourself. E.g. running, cycling, rowing.
3-5 mins of warm up first. Then 3 rounds of high intensity:
Round 1 go max distance in 2 minutes. Then rest 2 minutes.
Round 2 go same distance in round 1, take however long it takes you. Will likely be longer than 2 minutes. Mark how long it took you. Then rest 2 minutes.
Round 3 go all out for same duration as round 2. Aim to go at least as far as round 1.
Dedicated cooldown- recover breathing with light exercise
Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance
To enhance or maintain fitness.
Add 1 or 2 per week to focus on particular aspects of fitness. Compatible with existing training.
Can also be a good way to maintain fitness when you are in busy periods of life where you can’t do your usual fitness routine.
Easy, fun, take little time and effective
One categories: improve/maintain cardiovascular fitness. Example:
-100 jumping jacks.
-Find a stairwell and go up and down as fast as you can for 20-30 seconds.
-Run towards somewhere for 20-30 seconds.
Another category: muscular endurance. Enables you to maintain a fixed position for 1-3 minutes. Example:
-Planks
-Wall sits for 30-60 seconds or Air squat.
-Push-ups. Chest touch ground and arms straight, keep going for as long as you can.
Adds more vascular supply to muscles and helps with more delivery of nutrients and removal of waste products from muscle and enhances other aspects of resistance.
Designed to incorporate into daily life. Fun and easy.
Tool 5: Rest Period & Physiological Sighs
Breathing and respiration.
Physiological sigh fastest way to calm body. Effectively shifts nervous system.
Deep inhale through nose, second brief inhale and then long exhale through mouth.
Do in between sets (see it as the final rep in every set).
Helps calm down and recover.
Tool 6: Down-Regulation Breathing & Recovery
3 to 5 minutes of deep breathing and down regulation breathing. Helps recover more.
Different forms, but all focus on exhales. Shift
Slow deliberate breathing, repeated physiological sighs,
Tools to improve psychology:
Tool 7: “The Line”
Make a workout separate from your life. Compartmentalise. Learn to enjoy hard workouts.
Forces you to enjoy your workout.
Set a boundary and 'cross a line' to help you focus when doing a workout.
Tool 8: Smartphone Use & Training
Set a boundary of what you will do on your phone during workouts.
For example, a designated podcast, books or playlist. Decide what it will be before the workout.
When you cross the line, only use the phone
Tools for nutrition and supplements:
Tool 9: Omega-3 Fatty Acids
Important on mood, cardiovascular health
1-2g of EPA per day with fish capsules or liquid fish oil
Tool 10: Creatine
Found naturally in red meat but helpful to supplement.
No need to load creatine. Take it any time of the day.
Good for physical and mental benefits.
Creatine monohydrate most effective.
Dose based on body weight. May need more if higher weight. There is no specific dose recommendations but if around 60kg of body weight, 5g creatine is sufficient.
Tool 11: Rhodiola Rosea
Explored by Layne Norton also.
Cortisol modulator. Not essential but can help. Taken before high intensity workouts. Helps with recovery
100-200mg. Andrew Huberman takes 100mg.
Tool 12: Training Fasted or Fed, Caffeine
Explore the full episode on nutrition with Andy Galpin and Layne Norton.
There is no difference between fasting or fed. See what works for your body. But do not be too rigid. For example if hungry before a workout eat something.
Program flexibility:
You do not need to include all the tools. Pick some and actually implement them.
Grateful for the information every podcast contains! A lot of preparation to present this information to the Public at zero cost, grateful. Listenings for 2 years or more now.
Another amazing episode!
Can you do a take on how best to get along with our fellow humans? It’s by far the most difficult part of my day. How to pause when agitated, and not let our emotions get the best of us…and perhaps a few good zingers when all else fails. 😁
Yes, it's called taking the high road, taking a deep breath or even taking a bong hit bro!
Hey man for me it’s important to remember that human connections are good even if they aren’t always pleasant also not taking it personal and trying to let this go asap is also helpful ❤
Hey Dr Huberman.
Are you and Dr Galpin able to do a podcast on what the data says regarding training and weightlifting on children and adolescents? When it’s safe to start, how the training should be different in the different stages of adolescence, and safety concerns regarding resistance training and it’s potential effect on the growth plates? I think that would speak to all of your listeners who have children and are getting them involved in sports.
As a physician, I really appreciate all of your data driven information!
Thanks,
Eddie
I'm half way through and need to go back to the beginning to start counting how many times you said "Dr Andy Galpin" lol. Just picking Doc, Andy is the man for sure.
We love you Andrew, thank you for sharing with us ♥️
❤
Lactate monitor and heart rate monitors are super helpful for training at the right intensity to illicit endurance adaptations.
A few summarized notes mostly covering the tools of fitness. I've not included the benefits in detail for most points but focusing on points of action and exercises to incorporate.
- Mesh zone 2 cardio with your daily activities,, schedule it possible atleast 150 to 200 mins but make sure to mesh it with the daily activities
- 3 x 5 protocol - low repetition pure strength work - 12 weeks program - 3 to 5 exercises per workout (per body part) - 3 to 5 repetitions per set - 3 to 5 sets per exercise - 3 to 5 mins between each set - mainly for compound movements
- Every year after age 40 there is a 1% decline in muscle size - resistance training can offset this - 6 to 10 working sets per week
- 3 to 5% every year after age 40 per strength and power
- 8 to 10% in speed and explosiveness every year after age 40
- Sugarcane method for cardiovascular, increase vo2 max- 3 rounds - round 1 - go max distance at maximum speed and effort for 2 mins, mark that distance and rest 2 mins - round 2 - repeat the same distance in round 1 in whatever time, mark the time - round 3 - go max distance and effort in the same duration as round 2 - cooldown a bit
- Exercise snack to build muscular endurance - incorporate in your daily routine without any warmup - 100 jumping jacks - up and down the stairs 20 - 30 secs - wall sits or air squats or planks
- Physiological sigh - Breathing - 2 inhales followed by a extended exhale - fastest way to shift from sympathetic drive to parasympathetic drive - state of greater alertness to greater calm
- Include a 3 to 5 mins to do some form parasympathetic (calm breathing) - repeated rounds of physiological sigh for 3 to 5 mins
- Learn to enjoy training hard - once you enter the gym its all business - create a mentality of seriousness around the workouts - separate it from the rest of your life
- Set boundaries with your smartphone - decide before your workout what you are going to listen to and do with the phone - create a playlist
- 1 gm of EPA through Cod liver oil capsules - important for mood - neurotransmission - reducing inflammation - cardiovascular health
- 3 to 5 gm per day of Creatine
- Rhodiola Rosea - cortisol modulator
Such a huge fan and always greatful for your delivery and teachings. I work at a company in Asheville, NC called Sensorium Neuro Wellness. I think you would have an incredibly insightful and educational conversation with the men I work under, Cameron Allen and Dr. Jojo Yonce. They're dedicated to cutting costs while raising benefits and their approach to wellness is unlike anyone elses. Cheers to all you do and all you stand for 🙌
Thanks for a breakdown and review of the Omnibus series with Dr Galpin.
The reason you start off with like 15 reps doing weight training is to warm up the muscle adequately. Going to 3-5 reps immediately is rather dangerous, especially if you're a bit older (not in your 20s anymore). I (and many others) do the tried and true of 3-5 sets of approximately 15, 10-12, 8, 5-8, 5 reps.
Great episode Andrew! You should really consider interviewing Dr. Jim Stoppani, graduate of Harvard and is an award winning scientist.
He’s the OG and completely changed the supplement industry 10 years ago with ingredients everyone is talking about nowadays! Alpha GPC, Tyrosine, L-Theanine etc
Also he was one of the original scientists to study intermittent fasting. Fascinating man! 😊
Been following your research and work for a few years now, thank you Dr. Huberman for all that you do🙏💪
The best way to understand your body and how it works AND how to influence it. Can you do an episode on kidney stones as the subject seems vast and i cant find reliable info online! Thank you!
good suggestion
Thank you so much for your videos, that is absolutely unique and useful. I would really appreciate if you could do the video on how to sustain one’s fitness in extreme circumstances. I mean the war. I live in Kyiv and despite the russian aggression me as well as thousands of Ukrainians try to sustain my health and at least to some extent the fitness. It is really complicated given the situation - starting from night shillings and lack of sleep, emotional overeating and up to just moral prejudices like “how can I do sport if there is a war and people dying around”. But we have to sustain. Would appreciate if you could dedicate some program or a part of the program to that. I know many Ukrainians follow you and would find that really helpful. Thanks
I don't know if that helps but I clicked on all sponsored links in order to support you because you support us with that highly useful, free content.
Thx 🙏
Please stay on the same path
Thank you Andrew Huberman for teaching us everything about health !
Thanks Andrew, I listened to all Andy Galpins podcasts with you and thought it'd be great to have these ideas summarised. Good job and thanks as always. 😁
Zone 2 cardio,once a week ,outdoor and in sunlight 150 minutes.
Another informative podcast as someone who doesn't have any fitness regime but thankfully don't feel I need one. I'm healthy and happy with dog walking. I still enjoy hearing how others train.
Would be fantastic if Andrew interviewed Dr Stacy Sims, their common interest in thermoregulation and bringing in her knowledge about the female body and performance - stellar
cant believe all of this information available here for free. thank you andrew and the team. really hope that this would be continue.
Good day class, stay fit and healthy
I am 25 years old and I have learned that the overall key to longevity and health is movement. You have to stay moving your entire life to maintain that in your older years. And I do this by doing subtle things like skipping steps when I go up and down the stairs. Jumping up my stairs and running up and down instead of walking. Riding my bike and going for frequent walks. Those things, if done consistently, will reward you with vitality when you are older. At least that’s my hypothesis. But I’m sure any older folks hear can agree with me. Another example. When I’m carrying those 32 pack cases of water. I always run up my stairs and run with them. It’s not even forced, I just do it because I’m so used to it and it’s really nothing to me.
Use it or lose it
Delighted to see your massive immediate following on Threads. Day 1 at 375k. Well deserved and thank you so much
Thank you so much that you do so much hardwork for us in zero cost ❤❤
Effective workouts for those over 65yo would be worthwhile to discuss since we are in a TOTALLY different body space
Great episode! Have you thought about doing an episode on injury prevention and recovery? I’m unfortunately very prone to injury in the gym and I seem to spend more time injured than not these days.
Huberman! Im an autodidactic human performance coach..you are in the parthenon of pedagogical masters..my Monday means class in session…just gotta get you deadlifting. Hex bar could be good for your phenotype
Professor Huberman, I love your podcast and know you are not in this for the money, but I would pay for a condensed pdf summary of the content. The summary facilitates my learning process as a listener through space repetition, considering that I cannot spend time listening to the same episode often, for those nuggets of wisdom.
Hey Dr. Huberman, would you consider doing an episode on tools to do leading up to and during a long intense bout of mental effort (ie an exam). Mine are usually 3 hours. And maybe how the tools would change for an exam in the morning, afternoon or evening. Thanks, big fan of the show!
God bless you , Dr. Huberman ❤
Professor since you have started enjoying low rep training, may I suggest Pavel Tsatsoline as your next guest. His legendary program power to the people has all the benefits you mentioned.
I need 15 to 20 minutes to my workplace by bike. I have added a 20 mins mini forest round in the morning and evening as well. That is easy to include and I belive the additional 200 minutes are highly beneficial.
Mr Huberman, I I will be immensely grateful if you make a video about Tourette's or tics disorders.
Video with captions instead of *auto-generated* ones are so better!
Train with a metronome! This was a game changer for myself to execute the workouts routines with precision. (X seconds pushing, Y seconds releasing, Z seconds resting) put it 1 bit pet second, and the chances of either resting too much or to poorly execute a set (try to count exactly 5 seconds while doing the "fail" rep).
I also found out that it helps A LOT with keeping the focus (the "line" tool), combined with keeping the phone on airplane mode.
Thanks Andrew, I took notes through the whole episode. So very helpful!