In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Eight Sleep: https://eightsleep.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Optimal Fitness Programming

(00:07:19) Sponsors: Eight Sleep

(00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals

(00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing

(00:26:25) Multiple Goals, Synergistic Goals, Interference Effects

(00:36:13) Sponsor: AG1

(00:37:060 Physical Goal “Bins”, Specificity

(00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”

(01:04:330 Sponsor: InsideTracker

(01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency

(01:10:33) #5: Exercise Selection, Progression

(01:18:200 #6: Exercise Order, Identify Friction

(01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine

(01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading”

(01:43:59) #9: Rest Intervals, #10: “Chaos Management”

(01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise

(01:53:41) Tool: Year-Long Program Example for Overall Fitness

(02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons

(02:25:49) Training & Life Challenges: Sleep, Illness

(02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program

(02:37:12) Physical Activity vs. Exercise

(02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance

(02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery

(02:54:06) Program Modification, Balancing Joy

(03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

Rachael Denhollander

Sons of Patriarchy

Intro

The AI-powered Podcast Player