Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For

In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Tools to Improve Fitness

(00:02:36) Sponsors: LMNT & Helix Sleep

(00:05:13) Foundational Fitness Program

(00:13:33) Tool 1: Zone 2 Cardio & Daily Activities

(00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets

(00:33:11) Age-Related Strength Decline

(00:36:53) Sponsor: AG1 (Athletic Greens)

(00:38:08) Tool 3: “Sugarcane” Endurance Protocol

(00:43:29) Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance

(00:55:31) Tool 5: Rest Period & Physiological Sighs

(00:01:20) Tool 6: Down-Regulation Breathing & Recovery

(01:04:32) Sponsor: InsideTracker

(01:05:38) Tool 7: “The Line”

(01:09:55) Tool 8: Smartphone Use & Training

(01:13:44) Tool 9: Omega-3 Fatty Acids

(01:15:37) Tool 10: Creatine

(01:20:080 Tool 11: Rhodiola Rosea

(01:25:13) Tool 12: Training Fasted or Fed, Caffeine

(01:31:09) Training Session Flexibility

(01:33:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Science-Supported Tools to Accelerate Your Fitness Goals

Huberman Lab