Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94

41 thoughts on “Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94”

1. Could you explain Thermoregulation is there a connection between development of the braun and coldtolerance

2. I love your podcast. I've learned a huge amount that I apply to my life. I share it extensively with friends and clients, and I signed up for the premium channel. All that said, I felt like this episode was too Andrew-centered. I'm an almost-70 y/o. I'm a distance runner (30 marathons+ in the last 26 years) and I lift weights. I don't know that I've ever heard you talk about how protocols need to be modified at different age ranges, and in this episode you're not speaking to distance runners at all.

3. Can you please explain what those fat stores are on the lower back and how to get rid of them

4. I maintain that the work of Dr Leonard Schwartz is underrated for overall health and fitness

5. Recently discovered this podcast and I love it. Can't wait to implement some of the tips into my routine. I have a question about this protocol if anyone can answer. Do shoulders fall under Torso day on Wednesday or Arms on Saturday? Thanks!

6. Brilliant resource. Perfectly presented. I’m very grateful. Thank you

7. Can you do those foot push us while driving? Like when at a red light? Even though you may not be at a perfect right angle?

8. One of the best doctors out there. Listening to DR Huberman and not to those fake doctors all over YouTube.

9. What about Crossrope Sistem? I use it doing sets of 25 doubles using 1 lb rope in a time frame of 58 seconds and I usually do 30 to 40 sets.

10. I just wonder how you've got time to do the many other tasks along with staying active!

11. Thank you Dr.Andrew
    I have a question, can you talk about the positive/negative effects of drinking coffee right before taking a nap or doing an NSDR?

    I have tried it many times, and I noticed two things:
    1- It magnify the effect of the nap and I feel well rested and awake right after.
    2- If I do it right after waking up from bad sleep, I get into REM sleep (I dream) in just short time of napping (10-15min).

12. It's a difficult dance around the various perceptions and preferences that people have related to fitness… you likely lost a few people at some places… but you won many back by loathing the stationary bike.

13. it's extremely annoying how subtly woke you are.

14. I totally 1:38:07 agree if you really feel run down tired , where walking is a huge effort , take the day off

15. The Friday workout, the 30s sprinting, and 10s recovery for 8-12 reps seems a bit weird to me. Can you really stay explosive for so many reps with such little recovery?

16. Found this information very helpful. Thank you

17. Now this is real Science.
    Mainstream 'trust the science' is bought and paid for.
    What I like about Huberman is the fact he genuinely wants everyone to be the best version of themselves. You can tell that by the way he is excited about the science. He has also tested it himself and gives a this works for me feed back.
    Thank you.

18. 1:05:44 because the neck is thick and looks more like a part of their shoulders

19. Can’t locate Nedra and sleep and I know you have started this. I have ms and sometimes I get confused- sorry

20. Love the podcast and everything about it. I have a topic suggestion. Pain. You mentioned it in one episode so I'm sure it's on your radar but as a physical therapist acute/chronic pain is almost universally misunderstood and is a huge problem in our lives. I do a lot of education about it and I find it very interesting. I enjoy Adrian Louw's work, but I confess I have not looked heavily into the research for other suggestions.

21. So: long Endurance
    
    – maintain or building 60-75min, Zone 2 cardio (swim, job, cycle)
    – possible mix up with a long hike – Pure nasal breathing

    Mo strength/resistance: Legs
    
    – 10 min warm Up
    
    – 45-60 training
    
    – 2 exercises per muscle group (Calves, quadriceps, hamstrings)

    1. exercise which brings the muscle to a weighted stretch position
    
    2. Exercise contraction in the shortened position
    
    – month 1: 4-8 repetition, 3-4 sets, 2-4 sec rest
    
    – month 2: 11-15 repetition, 2-3 sets, 60-120 sec rest

    Tue: recovery, heat-cold contrast, (quick) walks
    
    – sauna/ice bath, hot/cold shower
    
    – 3-4 rounds
    
    – hot 20 min, cold 5 min

    We: resistance torso (chest/shoulders) and neck
    
    – pushing/pulling
    
    – if possible alternating

    1. Stretching exercise
    
    2. Exercise peak contraction/shortening of muscle
    
    Neck – Light to moderate weight

    Th: moderate intensity cardiovascular
    
    35 min, higher than zone 2,
    
    5 min warm-up, 35 min train
    
    75-80% off all out (off 100%)

    Fr: HIIT (include leg)
    
    Max or near max heart rate (220 – age = max heart rate)
    
    20-30 all out sprint, 10 sec rest, 8-12 rounds

    Sa: resistance, arms, neck, calves (torso indirect)
    
    additional dip exercise

    Zone 2 Cardio – 180-200 min/week
    
    max heart rate = 220 minus age

22. So much Advertising.. ?
    25 mins with basically only the soleus pushups info given/mentioned, thanks for this but how much more can one hang in for…??
    More Advertising?? … ?

23. Could you do a podcast on drinking water and associated impact on fitness/weight loss?

24. This study has got to be a joke: doing calf raises at your desk to get in shape. A new low in fitness.

25. This was excellent thank you!

26. How do you stay up to date on academic literature? Do you need expensive memberships to scientific journals? Or do you just need to focus on a specific topic and find peer reviewed papers? … and also how can you immediately recognize bad science/papers not worth listening to? Lol

27. Would love if you had @hollytbaxter on your pod, @teambiolayne. ?

28. The soleus pushups are interesting. It sounds a lot like the "fidget" mechanism mentioned in an earlier Metabolism podcast. Loving these podcasts and striving to incorporate as many of these protocols into my routine as I can. Keep it coming!

29. I teach fitness This information is great to know

30. you should consider doing bullet point summary's

31. Here are my notes on the protocol:

    Sunday: Long endurance workout
    
    Hiking, running, Zone 2 cardio for 60-75 minutes, maybe hiking for three hours or so

    Monday: Leg Resistance Training for Strength and Hypertrophy
    
    10 minutes of warming up
    
    50 minutes of actual work, really hard work
    
    Not any longer, since past this point you get increases in cortisol that impede development.
    
    Choose a specific muscle group like calves or quadriceps. For each muscle group, try to get that muscle group into a weighted stretch position. For example, a standing calf raise, down at the bottom it’s weighted, plus another exercise where you’re getting the contraction in the shortened position of the muscle. For example, for hamstrings this could be the leg curl, for quadriceps it’s the leg extension machine.
    
    Look up specific exercises.
    
    Examples: Quadriceps → Leg extensions + hack squats.
    
    Hamstrings → Leg curls + glute ham-raises
    
    Calves → Standing and seated calf raises

    Tuesday: Rest Day (heat and cold exposure)
    
    Sauna to ice bath.
    
    15-20 minutes in the sauna, then 5 minutes of cold.
    
    3 to 5 rounds of this.
    
    Causes 16x growth hormone

    Wednesday: Torso Day
    
    Strengthens muscles of torso, shoulders, and back. Train your neck too.
    
    Bench press, incline press, shoulder press, lateral raise
    
    Bent over rows, chin-ups, pull-ups, cable crossovers.
    
    Push-pull method, go from bench press to chin-ups or similar
    
    Don’t do neck bridges because you can slip a disc

    Thursday: Mild Cardio
    
    Run for 30-35 minutes (you could also row for 30-35 minutes)
    
    If stuck in a room, dod jumping jacks or something similar
    
    Try to breathe only through your nose

    Friday: High Intensity Cardio
    
    Bike really intensely, max out your heart rate
    
    20-30 seconds of full sprint on the AirDyne bike, then 10 seconds of rest
    
    Sprint for 20-30 seconds, jog for 10

    Saturday: Arms, Calves, Neck Resistance Training
    
    Dips, chin-ups, 45-50 minutes

    Hope it helps! This is what I'll be using as my workout protocol.

32. What pen do you use, Dr. Huberman?

33. 'No neck' I think is because large necks are large in circumference and appear short, as in having no neck…the head appears directly connected to the head….

34. Thank you with all my heart <3

35. This advice is so valuable! This guy is an absolute legend for doing this for free and I hope people don't take this advice for granted and really implement everything they can and optimise themselves for the better ?

36. Just started this.
    I changed the leg day to a second Torso day and added legs to "neck & arms".
    Did my first Hot/Cold day yesterday – feels weird and awesome.
    Did HIIT this morning – I'm floored.
    Tomorrow: Torso.

    Looking forward to test this routine for a couple of months. Thanks a lot for that!

37. Dr Huberman please do a session on fasciaa? Maybe chat with Gil Hedley/Dr Robert Schleip/Tom Myers/Sue Hitzmann?? ???? its fascinatingg

38. Great info, very detailed. I do believe that a lot of listeners would benefit from seeing the actual routine of your exercises, and could come with great engagement.

39. I have fidgeting pals (soleus pushups all day) who are always hungry and stay slim year round. I used to do it subconsciously as a kid, now trying to do it consciously is hard, think I was weened off of it because it was annoying to others when you shake the chair / sofa / bench etc

40. First off, thank you for your contributions and everything you do! Recently my soleus raise video increased dramatically in views. I tracked this back to the initial video on the soleus push up from Houston University. I only just learned you also covered the exercise! I was interested and had a read of the article and thought a physiotherapy perspective might be useful. Here I discuss the article, particularly the prescription, potential clash with dual tasking, number of participants and the world health organisation physical activity guidelines. https://youtu.be/OQ8ODSjbnG8

    While I see the value for those who are physically unable to engage with physical activity, I'm not convinced it outweighs a balance between sedentary behaviour and a physically active lifestyle. Curious to hear more thoughts on this! It will be interesting to see if they do a larger trial across the same spectrum of participants.

41. I live in A very cold climate, is there Benifit in working out-lifting weights in very cold weather?

Comments are closed.