Caffeine before training

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.

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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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