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.
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Huberman Lab Guest Series with Dr. Andy Galpin
Episode 1 – Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: https://hubermanlab.com/dr-andy-galpi...
Episode 2 – Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles: https://hubermanlab.com/dr-andy-galpi...
Episode 3 – Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat: https://hubermanlab.com/dr-andy-galpi...
Episode 4 – Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity: https://hubermanlab.com/dr-andy-galpi...
Episode 5 – Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals: https://hubermanlab.com/guest-series-...
Episode 6 – Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness: https://hubermanlab.com/dr-andy-galpi...
Watch the full guest series on YouTube: • Guest Series with Dr. Andy Galpin
Other Resources
Fitness Toolkit: Protocol & Tools to Optimize Physical Health: https://hubermanlab.com/fitness-toolk...
Foundational Fitness Protocol: https://hubermanlab.com/foundational-...
“3 x 5” Approach: • Dr. Andy Galpin: Optimal Protocols to...
“Sugarcane” Protocol: • Dr. Andy Galpin: How to Build Physica...
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance: https://hubermanlab.com/how-to-breath...
Dr. Rhonda Patrick: Micronutrients for Health & Longevity: https://hubermanlab.com/dr-rhonda-pat...
Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle: https://hubermanlab.com/dr-layne-nort...
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
01:20:08 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 - https://www.blabacphoto.com
Disclaimer: https://hubermanlab.com/disclaimer
