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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Timestamps
(00:00:00) Tools to Improve Fitness
(00:02:52) Sponsors: LMNT & Waking Up
(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
(00:34:31) 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
(01:00:20) Tool 6: Down-Regulation Breathing & Recovery
(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
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