Huberman Lab

Science-Supported Tools to Accelerate Your Fitness Goals

Jul 3, 2023

This podcast explores science-supported tools to enhance fitness goals. It covers essential components of a fitness program, short endurance and strength tools, psychological strategies, respiration techniques, nutrition, and supplementation-based tools. The episode emphasizes the importance of incorporating these tools into existing exercise programs for improved fitness and performance outcomes.

01:32:57

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Quick takeaways

Incorporate short bursts of exercise throughout the day to improve cardiovascular fitness and muscular endurance.

Utilize proper breathing techniques during workouts to enhance focus, energy, and overall fitness.

Set boundaries and prioritize nutrition to enhance fitness, including flexible approaches to training fasted or fed.

Consider incorporating specific supplements such as Omega-3 fatty acids, creatine, and Rodeola Rosea for improved energy, recovery, and performance.

Deep dives

Incorporating Tools into Your Fitness Routine

This podcast episode discusses incorporating various tools into your fitness routine to make significant improvements without investing a lot of extra time. Tools mentioned were gleaned from previous episodes and include protocols for building fitness routines, enhancing recovery, nutrition and supplementation, and exercises for strength, hypertrophy, endurance, and anaerobic capacity.

Fitness Protocol

01:54

Incorporating Strength Training Protocols: The Three by Five Protocol

03:01

The Sugar Cane: A Structured High-Intensity Interval Training

03:50

3-5 minutes to downregulate between sets

01:27

Introduction

2min

Science-Supported Tools to Accelerate Your Fitness Goals

4min

Optimal Fitness Program and Guest Series

7min

Zone Two Cardio and Tools for Fitness Improvement

22min

Maintaining Strength and Introducing the Sugar Cane Protocol

4min

Intense Three-Round Workout Routine

2min

Accelerate Fitness Goals with Sugar Cane and Exercise Snacks

21min

Calming Techniques for Workout Recovery

5min

The Joy of Training Hard and Setting Boundaries

5min

10.

Tools for Improving Fitness: Omega Threes and Creatine

19min

11.

Effective Tools for Improving Fitness

4min

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 show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

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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Huberman Lab

Science-Supported Tools to Accelerate Your Fitness Goals

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Incorporating Tools into Your Fitness Routine

Key Components of a Fitness Program

Meshing Daily Activities with Zone 2 Cardio

Training for Strength and Muscular Endurance

Tools to Enhance Fitness and Recovery

Finding the Right Breathing Techniques

Setting Boundaries and Prioritizing Nutrition

Fitness Protocol

Incorporating Strength Training Protocols: The Three by Five Protocol

The Sugar Cane: A Structured High-Intensity Interval Training

3-5 minutes to downregulate between sets

Thank you to our sponsors

Timestamps

Get the Snipd
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Huberman Lab

Science-Supported Tools to Accelerate Your Fitness Goals

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Incorporating Tools into Your Fitness Routine

Key Components of a Fitness Program

Meshing Daily Activities with Zone 2 Cardio

Training for Strength and Muscular Endurance

Tools to Enhance Fitness and Recovery

Finding the Right Breathing Techniques

Setting Boundaries and Prioritizing Nutrition

Fitness Protocol

Incorporating Strength Training Protocols: The Three by Five Protocol

The Sugar Cane: A Structured High-Intensity Interval Training

3-5 minutes to downregulate between sets

Thank you to our sponsors

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