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.
Minor correction and two additions: Thursday is moderate cardio at 75-80% of max effort. Quick relaxation between sets: two inhales through nose: one to full, another to top off, then slow exhale through mouth. 3-5 minutes of slow breathing at end of workout to maximize recovery. Thanks for compiling these notes.
I honestly can’t think of any other person or resource who has contributed so greatly to my health, happiness, and wellbeing. In this swarm of information we live in, social media, influencer bullshit, constantly being “sold to”, it is so so so meaningful to have access to quality information that has real impacts on my health and relationships. Life is beautiful because of Dr. Huberman ❤
Aren't we lucky!! I got the new sub no matter what for the same reason. It is like the alternative to big pharma. I can't understand people who understand how if you don't have health you have nothing!!
Thank you for your service! I am a 52 yo man that got sober after a lifetime of alcohol and drug abuse and I was a smoker. Came totally clean December 2020. Completely turned my life around. 2 months ago I started a simple workout routine after reading “Can’t hurt Me” by David Goggins. Your routine is one to aim for. The beautiful thing about the podcast is your choice of topics that are so beneficial to a guy like me. I had already read Dr Anna Lembke’s book, “Dopamine Nation” and consumed dozens of hours listening to Dr Jordan Peterson…and there you all are…top of the elite list of massively influential players driving me to be a better person spiritually, mentally, physically and emotionally. Thank you for putting this information together in a way I can chew and benefit from to hopefully share with others. Thank you again!
Hi Dr. Huberman, can you do a podcast on the scientific approach to skin care? I.e. does/how stress, food, or other changes in the body affect our skin and to what extent? Thanks for being greatly informative!
My notes: If having to sit at a desk for long period of time do soleus pushups. This is done by having your feet flat on the floor, lifting the heel to top of range of motion and lowering. This uses your soleus muscle which is designed to handle walking all day. Shown to cause over 50% improvements in glucose management after eating. Fitness types: - skill, - speed, - power(speedxstrength), - strength, - hypertrophy, - endurance - musclular endurance eg stay in plank position - Anaerobic endurance eg sprint for less than 1 minute - 3-12 minute duration range - 30+ minutes endurance Overview Each of these fitness types requires different concepts and exercise types. This will always be based on progressively overloading this system though. To get a balance of all of these (surely minus skill) follow the below protocol. This protocol begins on Sunday as an example. This is flexible to fit in with your life. As long as the days are in the same order it works well. Any day can be shifted one day forward or one day back. You can do two workouts on one day to catch up. After every training session do 3-5 minutes deliberate slow breathing to maximise recovery and hit next session harder. All resistance training: About 10 minutes warming up. Then 50-60 minutes workout including rest between sets time. More than 60 minutes increases cortisone, decreasing recovery time. You want at least one exercise that gets your muscle in a weighted stretch position, and one that you’re getting contraction in the shortened position. Most muscle groups just 2 exercises each is good, 3 per muscle groups maximum. For reps and sets, for alternate months do 4-8 reps, 3-4 sets, 2-4 minute rests between per exercise. For the next month do 8-15 reps, 2-3 sets, 1.5-2 minute rests per exercise. This helps prevent boredom and reduce plateauing. In order to achieve hypertrophy (muscle growth) it’s been found anything between 5- 30 reps is effective. You can choose to focus on lifting the weight while lifting which will benefit overall strength more, or focus on specific muscle you want to grow while lifting will achieve more hypertrophy in that specific muscle. Focus on deep relaxation between sets with the goal being to bring HR down. Do a ‘physiological sigh’ to facilitate this: 1 deep breath in through the nose as much air as you can intake, then another intake through the nose to fully inflate the lungs, then a long slow breath out through the mouth. This is the fastest known way to calm nervous system. Gripping the bar tightly help you lift more. Sunday: Zone 2 cardio, at least 30 minutes, but ideally 60-75 minutes. Being able to nose breath or hold a conversation is a good barometer if you’re in zone 2. Don’t stress too much about staying in it the whole time. The goal of this is to build and maintain your base cardiovascular fitness. You could replace this with a long hike. If doing this with somebody less fit than you you can add weight to increase your effort. As per Peter Attia, you want to get 180-200 minutes per week in zone 2 for longevity. This is the only zone 2 this protocol does though, so I’m unsure where you could fit the rest in (maybe on the ‘rest’ day?). Monday: Leg day. Goal is to build and maintain strength in your legs. As previous day is long and slow your legs shouldn’t be sore for this. This is the only resistance training for legs for the week, but leg strength will be maintained by HIIT workout. Probably the most important resistance workout to do due to the positive hormonal (makes other workouts more effective) and metabolic effects and forms the base for your body. Despite this, legs is often the most often missed as it is hard and people want a big chest etc for aesthetics. During the lighter, higher rep month you’ll notice endurance training being facilitated. Focus on safety. Complex movements like squats, dead lifts etc are riskier if you are not experienced/ trained. You want two exercises per muscle group (quads, hamstrings, quads). - Quads: Hack squats (reduces risk of injury from squats) and quads leg extensions. - Hamstrings: Hamstring curls and Glut ham raises. - Calves: Standing calf raises and seated calf raises Tuesday: Rest/ Recover. As you have just done cardio 2 days ago and legs yesterday, both cardio and resistance work will be difficult and not facilitate recovery. So instead, ideally do Hot/ Cold exposure instead of a workout. Doing all of your hot/ cold exposure on one day is more accessible and has cardiovascular, brain and hormone benefits (16x growth hormone release!). Do not do cold exposure post workouts as negates adaptive processes (cold showers OK). Hot exposure e.g., Sauna for 20 minutes, hot as you can without being dangerous. Then Cold exposure e.g., cold/ice bath 5 minutes, cold as you can without being dangerous. Repeat 3-5 rounds. Going for a walk today will be good too. If you miss doing hot/colds this day you can do it another day, just not 4 hours post workout. Wednesday: Torso (chest, shoulder, back and neck). This protocol brings the pushing and pulling motions onto the same day. This benefits strength, balance, aesthetics, and systemic hormonal and metabolic effects. Huberman did not specify exercises to do (or I missed them in my note taking) but recommended Jeff Cavalier as having good protocols on example exercises to use. Neck is important to train as reduces shoulder issues, correct posture form modern life and protects spinal cord damage in accidents. Need to be careful, do not do ‘neck bridges.’ Thursday: Cardiovascular 35 minute. Running, rowing etc. Jumping jacks or skipping good replacement if not much space. Aim is to elevate HR significantly higher than zone 2 earlier, but not trying to sprint. Start with 10 minute warm up. Then set timer for 35 minutes and go 75-80% of sprint. Don’t stress too much re HR, just push hard for 35 minutes. This taps into multiple fuel systems/ endurance types. Friday: Cardio: HIIT. Fair warning if you haven’t done HIIT before, you will feel like you want to die in this one. Benefits speed, power strength. (I find it a bit contradictory to do this after what he said about not doing cardio on Tuesday. I find a good warm up for both 35 min and HIIT vital to not have fatigued legs for days after this). Acts as a second strength exercise for legs for the week. Focus on safety, the goal is to get the HR way up. If doing complex movements (not on a machine), like sprinting, go at 95% max to maintain good form. Assault bike good option for this, using arms and legs, can go 100%. Build up to this if not already in good cardiovascular health. 20-30 second sprint, 10 second rest or jog, 8-12 rounds. By 5-6 rounds you will feel absolutely terrible. Aim is to feel like you can’t go any faster. Saturday: Arms, calves, neck. This also includes indirect 2nd workout for torso via the arms. Eg dips hit multiple muscles, biceps curls hit lats. This is why there are 3 workouts per arm muscle group, starting with the more complex movements. - Biceps: palms facing you chin ups, incline curl, dumbbell curl. - Triceps: Dips, overhead extension, triceps kickback - Calves: standing calf raises, seated calf raises. - Neck: look up Jeff Cavalier video. Variables: - Sick: If feel you may be getting sick, it’s good to train due to the positive effect on immune system, but reduce effort about 20%. If you are quite sick, skip training, focus on recovery then taper back into full training over a couple of weeks. - Poor sleep: Training may lead to you getting unwell and not training for a few days, so push the training out to the next day. Make it up with a double day at some point to get back on schedule. You may be able to ‘catch up’ some of your sleep with nsdr (youtube for a script). If feeling fresh post nsdr you can train. - Fasted or not: Training fasted is OK. Protein post workout is a good idea. Carbohydrates night before workouts, esp leg workout and HIIT good idea. Flexibility: - Ideally short repeated stretching sessions daily. - Static stretch, focusing on mentally and physically relaxing. Do this by exhaling and relaxing the torso and hands. - Statics stretch, not extending as far as possible, more like 60%, holding 30-60 seconds then repeating.
Mondays start with the Huberman Lab. I love your show. I have listened to every episode, and what makes you my first listen is how relatable you are as a person. From the loss of Costello, to the « knock on wood » superstition as a kid. I appreciate this window into your health journey and your n of 1 experiences. Your content is really accessible. Thank you for what you do.
I'm a truck driver so these soleus push ups are absolutely fantastic news for me because I can do them for 11 hours a day while I'm driving! This is exactly the information I really needed. Thank you so much for this information!!
Another driver here, this really is a life saving technique quite literally, having a 20 min walk after each meal(which I only have one per day anyways) is simply not feasible. :D
Dear Andrew You are generous, kind and hard working. You supply us with the most valuable information on TH-cam helping us be better. I’m sure countless lives have changed to the better because of you and what you do Thank you for all of this
Hi dr Huberman I’m a double major in Electrical and computer engineering in undergrad right now and have always had a passion for biology/neuroanatomy and love personal fitness. Thank you for being a professor in the latter subject areas and providing these wonderful lectures each week!
It's incredible that this up-to-date science-backed information on health & fitness is available to us content consumers at no upfront cost. An excellent, easy to understand analysis and summarization of complex research, I will not take this podcast for granted. Thank you Dr. Huberman, your work is an honest service to those trying to better themselves.
Your podcasts make mondays more tolerable! Are you going to do a one on social anxiety soon? l believie it would be beneficial for many people. Thanks for your work and effort you put into this channel.
When you’re 20 you care what everyone thinks, when you’re 40 you stop caring what everyone thinks, when you’re 60 you realize no one was ever thinking about you in the first place. -Winston Churchill
Sprint Coach here, DISCLAIMER if you do not sprint or haven't sprinted in more than several months DO NOT SPRINT! You will pull a hamstring, or glute or tear something. Please take the time to ease into jogging, then running then build up to a full sprint over many weeks. It is also important to have strong hamstrings and good mobility in your hips/hamstrings prior to attempting sprinting. It is the most violent/explosive exercise one can do so save yourself some grief by easing into it over months if you are going to adopt the sprinting part of this protocol.
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 👌
This is really cool. I was born with CP and I don't walk independently, or for long distances even with mobility aids, but I *can* do these soleus push ups. Muscle injury, strain/sprain and early fatigue is a real problem for me, and other disabled folks. This soleus pushup idea is encouraging. Certainly going to try these for a bit.
Really loved this concept of bringing together multiple learnings from multiple guests/sources in these videos. It's like a compilation and I'm living it!
The fact that a professor can provide such life-changing information plus implementation tools free of charge with such humility and clarity BLOWS my mind! God bless you professor! You are changing the world, literally!!
Happy to intake this subject matter. I ran track, cheerleading and did dance aerobics. I truly enjoy cardio! Trying to incorporate weight training. 💋 You're such a dream Andrew.
This man is just a treat of knowledge. I feel guilty for watching him so much and loving his content. I wish most professors were like him. We would have a different world.
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!
Thank you Dr. Huberman and the podcast team for everything you all do. This podcast has changed my life. I feel more healthier overall and have the knowledge to back up my choices. I appreciate it so much!
Can you please do a similar episode focused on fitness protocol for women during different phases of the menstrual cycle? I know research is limited but it would be so helpful! Thanks for all you do.
Great idea!! I feel like the way women's reproductive cycles impact physical fitness protocols is so neglected! If anyone knows a good existing video/podcast on the subject please feel free to share :)
Yes! This may be a great protocol for men but for your women listeners, especially those peri menopausal or menopausal, I suspect it would not be beneficial.
Dr. Huberman, first of all, I would like to apologise for any grammatical mistakes in this message, English is not my first language, so please, 🐻 with me... I can't thank you enough for how much you've taught me just in this past year, downright incredible. Your zero cost mentality or "motto" is still unfathomable to me. The level of your rhetoric abilities, your sincerity, along with the quality and delivery of information is absolutely amazing. And you're providing all of that, for free. But my favorite aspect, by (maybe not so) far, are the subtle, intelligent, and (mostly) straight faced jokes, I fu***** love it. Thank you so much, I'll be watching/listening to you for the rest of my life. Wish you all the best and copious amounts of health. Sincerely, David
I enjoy your podcast but I have to admit that the fitness related Conversations are definitely my favorite! I am an older athlete and I've been working out for many years so anything new that I can add to my toolbox to improve my overall fitness is welcome ! Thanks again!
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.
1:34:38 "But then as you move into the weight training set, you really want to ratchet up your focus and attention to the muscles that you're going to be using." How do you do this after you've done the physiological Sighs in between sets?
Really wonderfully detailed breakdown of the protocol. Thank you, Dr Huberman. Just to add to the exceptional information here: having followed a lot of work from Andy Galpin and this podcast and other fitness sources I’d add two points that may help some viewers and certainly have helped me. (1) The best fitness protocol is the one you actually can adhere to long term. If a protocol like this is too overwhelming or complex or doesn’t fit with your life constraints-adjust the program to be one you can stick to. (2) Accessibility of exercises helps with adherence. If you have to drive 20 minutes to the gym and you don’t go as often, a workout in your backyard might be easier to do regularly. For this reason bodyweight calisthenics are for many (including myself) an excellent practice for resistance training. In addition, compound bodyweight exercises (in particular pullups, pushups, dips, and squats in variations) are highly functional, engage more muscles, including core, and therefore can be very time efficient. The TH-camr K Boges does a wonderful job explaining some of these benefits and I encourage folks to check out his program as a complementary resource to this protocol.
This man has slowly yet quickly became one of my biggest role models. I've learned so much and still learning, thanks and salute Andrew, you're needed out here!
Thank you, Dr Huberman. Your channel is a diamond in the sea of noise. I jump between extremes: either, don't do anything, or overtrain. This protocol is going to help me structure my training into something that can turn into a long term habits. So many training programs out there never seem to hit the sweet spot. They either are too difficult, too focused on one aspect of training, or just don't really do anything (if I never see donkey kicks again, I won't be sad). I am working on ramping up fitness for a 2 week hiking expedition across Tanzania and Kilimanjaro. Will use this as a base, incorporate Wim Hoff breathing and obviously build up duration (and elevation) of my hikes closer I get to the expedition date.
A neurobiologist talking about his ideas on complete body health...exactly what a very young, mild epileptic needs to hear to help understand everyday physical health, and limits. Always looking forward to a majority of your uploads.
as a person who lives with dermatillomania (skin picking) for more than a decade, I would love to see a episode about dermatillomania and other types of repetitive behaviors and how to overcome them!! love the podcast 🥰🥰
hello Andrew, I have started implementing your protocol few weeks ago and I am experiencing amazing results already, in terms of blood analysis indicators, weight loss (mostly fat) and stamina (I feel stronger with and more productive during my working hours). This week I will skip to low reps and more weight lifting, as you suggested. Thank you! 🤩
Dear Dr. Huberman, as much as I love your podcast and I believe this protocol will be helpful for many people, I cant see it applicable for, for example, working parents. I cannot imagine, that after whole day of work, I would "sacrifice" half of the time I have with my kids just to do the workout (I don't say I don't do any workouts, but it is max 30 minutes and something I can do from home). It would be great if you could do a small episode of how to modify it to be still effective for us and at the same time we don't have to cut from the time with our kids. At the same time, it would be amazing if you could call some specialist for female health. Many of your protocols are male-physiology based and sometimes not applicable equally through the whole month. you know, during the menstruation cycle, the levels of energy are different. Thank you again, because the amount of information you provide is amazing :)
I went and jogged for the first time in 8 years and was absolutely dead after about 10 minutes. I walked for about 5 minutes and jogged for another 5 or so and was spent. I used to jog 1.5 miles in 11:30 in the Air Force which I know isn’t great but that is my goal for now. Thanks for inspiring me to have a good health span, my grand kids will thank you when they get here. 😃
Great info as I just stated lifiting about 2 yrs ago after losing 80lbs in 2020...by the way in my 60's. Never felt so strong and awesome. Thank you Andrew.
I'm not sure if it's just the topic being more fun for him than most, but doc is throwing jokes and smiles left and right today lol. Very informative as usual. Appreciate the content.
What a fantastic episode. A LOT of great information. You have become part of my daily routine Andrew, I'm very grateful for having discovered you. Thanks for all of your work spreading knowledge for free.
I was literally looking into exercise protocols this week and here you are posting a new video about fitness protocol. Absolutely love this channel and your dedication on every Monday with a new episode. Much love to you Andrew
I'm 53 and I have been consistently weight training for over 30 years. One thing I have learned the hard way is that weight machines are awful for your joints, specifically the knees. I used to train my legs using an incline leg press and single-knee squats using a Smith machine. Starting in my late 30s/early 40s, my knees started to fail. It got to the point where I could not use stairs without wincing in pain. I thought I would need to get my knees replaced. By necessity, I had to stop and switch to free squats with a barbell. Not only did I see better results in terms of strength and conditioning, my knee pain has pretty much disappeared. My theory is that machines force the body to follow a single, unnatural plane of movement, whereas free squats are not linear and adapt to micro-balancing movements that coordinate the back and legs in a natural way.
Thank you once again for an informative, easy to follow explanation of this comprehensive protocol! Most of the exercise content I’ve seen so far from your show comes from the perspective of someone already in good physical fitness who has a regular training protocol. I would love to see an explanation of what’s most important to focus on for someone at the “beginner” level. I was laid up due to chronic illness for several years and am starting at square one, and I’m having issues not being able to progress due to injury as I think I’ve been a bit gung ho getting back into it (currently nursing quad tendinitis). Something from a beginner perspective, or how to deal with longer-term injury, could be really helpful for someone like me! Also my theory on “no neck”: when the neck is close to the same circumference as the head, it all looks like one big shape
I'm sorry Dr. Huberman but, whether you like it or not, you are a bro. One of a different breed, but definitely a bro. Thank you very much for the huge amount of quality information !
C*mon guys, can we get some likes here! ↑ Hi is deffo a BRO! I have been devouring his lectures like crazy! Now only if my memory could keep up the pace -> THIS IS SURREAL- as im typing this, i just noticed that couple of rows up, there is 2hour video on "Understand & Improve Memory Using Science-Based Tools" :)
Hello Dr Huberman. Many thanks again. My 12 year old son and I are your fans from Belgium. Can you do a podcast on yoga. It s mental health and physical health benefits. Science that supports it. Thanks.
Excellent podcast like always Andrew, the biggest takeaway from me was the Exercise schedule overall, I would say it’s designed perfectly, I’ve always wanted to exercise and build muscle as well as still improve my cardiovascular health overall, Well done!
Wow! Thank you for this! I have never had a template for fitness period! But to find one that I can adapt to my fitness level is just amazing. It allowed me to move forward. I'm 59 years old, and obviously can't do the same level of workout you can...but I search for beginner leg workout, beginner HIIT. I can find the template exercises at my own level. But what helps me is to have an outline of how to get the whole body fit. I really appreciate this!
My favorite podcast by far. I love having the science behind the health, wellness and living a good life protocols explained. I really appreciate all of the information that you share on your podcasts, the guests you have, the questions you ask the explanations of the scientific studies are all just perfect. thank you, thank you, thank you!
As I'm inundated with actionable knowledge, I'm reminded of a quote by Russell M. Nelson (heart surgeon) "Education is the difference between wishing you could help others and being able to help them." As an educator, I was delighted to find this treasure trove of insights into neuroplasticity & exercise science that I can share with my students. As an aspiring polyglot, the Neuroplasticity Super Protocol is a catalyst. As an aging athlete, survivalist, & father, the glaborous cooling protocols are revitalizing my training while helping me inspire my kids to keep looking for ways to break through plateaus & neurotypical thinking as they experiment & study to develop deeper understanding of what some would call mysteries. As a biology & physiology nerd for decades, I've no idea how your work here eluded me until recently when a friend suggested it; it has been a real game changer, thank you, Dr. Huberman 🤙
Nobody understands the neck and upper body. That is why we are watching your videos. I have never heard someone say grow your neck. I appreciate the videos.
This episode is so helpful!!! Definitely will be listening multiple times! I love these Masterclass episodes. And I would love to see a future Nutrition one perhaps one for each macro. 🙏💜 🤗
I need variation in term of rep in each of my workout. So I came up with my protocol: start 1st set with a bit lower weight to have full range of motion and done at high rep ( up to 20), then the each following sets with higher and higher weights but lesser and lesser reps ( down to 5), till the highest weight set that I can't almost move it, but still try to push it for several times. Then from there, I started to go back down in the reversed order. By doing this, I can fullfill my training in full range of motion with the lower weight, high rep sets, and fulfil the progressive overload with the high weight low rep sets. Each training I feel that I make progress and I don't get bored with repetitive same weight same set same rep. This is what I came up with myself and so far works well for me.
Thanks for this Andrew, and for all the hard work. Could there be a part 2 of this 'optimal protocol', focusing on some possible modification in protocols or addition of new ones for female physiology? Perhaps keeping in mind female hormone cycle and how to leverage from different phases for better training? I'd really love for you to make content focusing on female physiology in particular. As I heard from Dr. Peter Attia's episode, where he made some strong statements on the lack of enough research on female health and as general public, we're not very informed about hormone regulation and leveraging it for our benefit. I hope this gets your attention. Thank you for initiating interest in science!
For the first study (calf push-ups), this sounds like forced non exercise activity thermogenesis (NEAT) and in a study in 2015 found that people burn up to an additional 350 calories per day. Interesting to see that the underlying mechanism (fidgeting) not only consumes glucose but also mitigates insulin excretion. NEAT is a way your metabolism helps regulate bodyweight. Increased calorie consumption leads to increases in NEAT via signaling of the hypothalmus. If you drive your calorie consumption down enough, the body will cease the process.
This is quite how science is to be delivered to non-scientists. Requires being interested, surely, but also grabs the interest very well. I wish such things happened to people in schools rather than post 30, but I'm grateful it still happened to me at all =)
It would be awesome if you could make an episode recapping a lot of different supplements you have mentioned, and maybe even tools. I often find myself trying to find which episode I heard you mention a supplement and tools. Just a thought. Thanks for everything you do for us. and thanks for supporting our interest in science. PS. Please get more shirts in stock. I really want to buy the HL one : )
You're the best Dr. Huberman! Thank you so much for your channel. This has to be the best science channel in existence. I've learned more useful things bingewatching your channel in a few months than I did the entire time I was in high school!
Hi Dr. Huberman!🙂 I didn’t do much research to arrive at the clear conclusion that your explanation skills are EXCEPTIONAL. Thank you for being my part time teacher lately and please, stay blessed!😉
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!
There's a lot of controversy surrounding ice baths, are they really that critical for muscle recovery? Will the decrease in inflammation affect muscle hypertrophy, and if yes, what are the main problems? At what temperature and time should we emerge in ice-cold water baths? Are there differences in these temperatures for different types of people across the world? Will Kenyans and Finns have the same time frame and temperature to achieve the same goals? What happens if we do the pre-workout ice bath? What are the main differences in the long term that we find in people that emerge in ice-cold water baths compare to those who do not? Thanks for everything you teach us, fantastic work, keep it up!!
35:20 Starting Monday with leg day, legs are the foundation of the body. 42:15 Exercise selection is a very important variable 42:20 Does NOT squat or deadlift - able to leg extensions and hack squats, leg curls & glute ham raises, standing and seated calf raise, etc. (aka he's a Smith machine guy) 47:30 For Hypertrophy, you can use rep ranges from 5-30x reps. Change the rep ranges to offset boredom. AH likes training in 4-8x rep range. By switching back and forth, you can make continuous progress throughout the year. Cluster low rep work for a month, higher / moderate rep work for the next month. 55:15 Hot / Cold contrast. Ice baths & cold water after strength & hypertrophy & endurance workouts - blocking / prevention of strength / endurance / hypertrophy immediately following workout. 59:40 "Bro splits" 1:06:40 Kelly Starrett physiologist 1:09:40 "Loathes" the stationary bike 1:12:40 Burpees - some people love, others think are downright dangerous 1:14:00 Always travels with a jump rope 1:16:50 Steve Prefontaine documentary - Without Limits 1:35:00 Concepts are few, methods are many 1:45:15 Pavel Tsatsouline stretching book
Hi Dr. Huberman and thank you for providing us with such tremendously useful content. In your leg resistance training day, do you place any emphasis on glute development? You should consider having Brett Contreras, PhD as a guest on your show.
I slow jog up a 1 mile hill once a week. I’ve been doing it for 25 years and it’s been very helpful keeping me in shape. My age is 55 and my resting heart rate is approximately 55 bpm. I refer to the hill as The fountain of youth. I enjoyed the podcast and I’m happy to hear that I’m on the right track.
Dear Pr. Huberman, I couldn’t help but notice that in the latest episodes, you mention critical comments frequently. “I’m sure the fitness lovers will say, correct me on this disagree etc etc.”, its particularly prevalent in this episode. Why are you giving air time to nay sayers? Why would you caveat so much of what you say because people might disagree? You and your team are obviously working extremely hard to release high quality content. Your podcast has become successful, and a by-product of that success is that critical voices will emerge. And it feels like you’re getting rattled by them. May I humbly suggest that you focus on the millions of listeners who don’t write anything but absolutely adore your work and recommend it around them, and focus on these listeners. And perhaps only mention constructive helpful and compassionate criticisms? All the best to you and the team. You guys rock 🔥
Thank you for sharing your knowledge and motivation me. I have had severe muscle spasms in my back that would occur at random. It caused me tremendous fear. I've now gone through physiotherapy and am taking medications to help. Your videos have encouraged me to do more. I've made steps in the right direction and just completed my first workout in over three years. Thank you.
Thank you, Dr.Huberman for the great work and generosity! I hope you find this comment so people who needs a tracker in following your protocol can also use what I have created for myself (which is very valuable!). I created a workout tracker inspired by this fitness protocol that can help monitor the daily workouts and routines. ALSO, the template is customizable and free for everyone 🙌 by the way, it is in Notion.
Hi Dr Huberman, could you please do a podcast dedicated to PMS and PMDD! I know many women across the globe could benefit from it! Thank you for considering! :)
This is fascinating. The first part about the soleus pushups reminded me of other research that talk about the benefits of fidgeting. Great stuff; thanks for sharing!
I’m 75. I’ve been training with weights since I was about 13. During my younger years, weight training was designed to enhance my ability to compete at the D1 varsity level in lacrosse both in high school and college. Needless to say, in practice I ran a lot, both jogging and sprinting. Then, until about 40, weight training served the same purpose when competing in tennis and racquetball at the club level. Since then, I only train with weights always seeking slight progressive overload because now I am trying to protect my joints and I am competing against sarcopenia. I find that I can raise my heartbeat and finish that last rep breathing quite heavily.
I have been on this protocol for ~a month, and I've been trying to incorporate cardio for 2 months. I have improvements in HDL/LDL and triglycerides. Obviously can be other factors, but since adding cardio was the only significant change, I assume the protocol may help. Thanks! Having a straightforward plan helps.
My kids think I’m crazy (fair) I’m all of a sudden up at 6am, drinking water and vitamins and forbidding any screens early in the morning for anyone! They peek out the window and see me sitting outside at sunrise having tea with the dog and exercising between making them breakfast and driving them to school. If they knew about the cold showers, I’m sure they’d call my doctor. I’m bipolar, it’s well managed but I was usually surviving each day, not much thriving and 100% isolated until Dr. Hubermans podcasts so this is definitely a change of pace. lol 😊
In Cuba they use a technique called "sobar" by which they stimulate the soleus for about 10 min exerting lots of pressure in a downward motion starting behind the knee. It's for people that can't poo, and it works. I used to perform such myself.
I naturally do this soleus pushup, at least a couple of times every day because i just enjoy moving my legs while sitting down. And it mimics the kind of movement you do when playing the bass drum on a drum kit. Often times I'll either practice this movement while seated, or just do it unconsciously.
@@NewsViewsAndTruth There is heel up, where you simply rest your toes on the footboard, with the motion starting at your hip flexor. Then there's heel down where your ankle does everything and typically with your heel close to or resting on the footboard. This is usually for softer notes and not resting the beater on the head. The soleus pushup here involves pressing down into the ground as you lift up mimicing you pressing down on the footboard so that's why it's very close to if not the same motion as a heel up kick.
@@notimeforspace2477 I'll subconsciously do it quite fast but in a controlled manner and this can go on for like 5 or 10 minutes without thinking about it. Or ill do deliberate pushups in various tempos just mindlessly doing that motion because I'm used to it when drumming.
I loved hearing the way you approach your week in terms of fitness. I listened to this episode while doing landscape maintenance (my husband and I own a small business). I’m pretty fit - been active most of my adult life, but more recently began lifting heavy due to being post-menopausal and diagnosed with severe osteopenia. I realize my perspective may be different due to my gender/build, but doing the same cardio bores me to tears. I do walk three miles most evenings as a way to meet my 2,000 calorie a day goal and for general health, but for cardio (both zone 2 and HIIT), I simply have to mix it up. I have a well-defined strength training routine, but I enjoy variety for my cardio and find so many TH-cam fitness trainers who provide such fun resources. Sometimes I do a little self-designed 30-minute routine done in 45 second work/15 second rest increments which cycle between various jumping and plank movements. Even cranking up the music and dancing like crazy in my living room is enough to get my heart rate into Zone 2. Typically, my cardio fluctuates between zones 2-5 with HIIT being higher. I just wanted to encourage people that there are a variety of ways to exercise beyond cycling, running, rowing.
Timing couldn't be better as I'm looking to expand in to different types of training and figuring out a way to optimally incorporate it all. Thank you Mr Huberman.
Thanks a lot for yet another incredible episode! I wonder if there are / should be any changes to such a protocol for women that would take into account hormonal, physical and maybe motivational differences?
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.
Thank you!
Great ❤
Thanks a bunch
Minor correction and two additions:
Thursday is moderate cardio at 75-80% of max effort.
Quick relaxation between sets: two inhales through nose: one to full, another to top off, then slow exhale through mouth.
3-5 minutes of slow breathing at end of workout to maximize recovery.
Thanks for compiling these notes.
Thank you
I honestly can’t think of any other person or resource who has contributed so greatly to my health, happiness, and wellbeing. In this swarm of information we live in, social media, influencer bullshit, constantly being “sold to”, it is so so so meaningful to have access to quality information that has real impacts on my health and relationships. Life is beautiful because of Dr. Huberman ❤
Aren't we lucky!! I got the new sub no matter what for the same reason. It is like the alternative to big pharma. I can't understand people who understand how if you don't have health you have nothing!!
Well said 👌
FACTS!!!
Completely agree!!
Ditto
Thank you for your service! I am a 52 yo man that got sober after a lifetime of alcohol and drug abuse and I was a smoker. Came totally clean December 2020. Completely turned my life around. 2 months ago I started a simple workout routine after reading “Can’t hurt Me” by David Goggins. Your routine is one to aim for. The beautiful thing about the podcast is your choice of topics that are so beneficial to a guy like me. I had already read Dr Anna Lembke’s book, “Dopamine Nation” and consumed dozens of hours listening to Dr Jordan Peterson…and there you all are…top of the elite list of massively influential players driving me to be a better person spiritually, mentally, physically and emotionally. Thank you for putting this information together in a way I can chew and benefit from to hopefully share with others. Thank you again!
Thank you for sharing!
cant hurt me is such a good book. its my bad day cure!
You’ve found the magic trifecta!
Add in some ketamine
@@janetstauffer9138 I’ll give it a shot! Thank you 🙏🏻
@@rawsonband4582 Through a well respected clinic! Congratulations!!
Dr Huberman, you have changed my life forever. I went from an obese pandemic couch-baby to a ripped confident person in a year. Thank you very much
Children of Bodom
Hi Dr. Huberman, can you do a podcast on the scientific approach to skin care? I.e. does/how stress, food, or other changes in the body affect our skin and to what extent? Thanks for being greatly informative!
Great idea.
Second this
That would be great. Also going into detail about neurodermatitis.
רעיון של השמחות.
Yes!
My notes:
If having to sit at a desk for long period of time do soleus pushups. This is done by having your feet flat on the floor, lifting the heel to top of range of motion and lowering. This uses your soleus muscle which is designed to handle walking all day. Shown to cause over 50% improvements in glucose management after eating.
Fitness types:
- skill,
- speed,
- power(speedxstrength),
- strength,
- hypertrophy,
- endurance
- musclular endurance eg stay in plank position
- Anaerobic endurance eg sprint for less than 1 minute
- 3-12 minute duration range
- 30+ minutes endurance
Overview
Each of these fitness types requires different concepts and exercise types. This will always be based on progressively overloading this system though. To get a balance of all of these (surely minus skill) follow the below protocol.
This protocol begins on Sunday as an example. This is flexible to fit in with your life. As long as the days are in the same order it works well. Any day can be shifted one day forward or one day back. You can do two workouts on one day to catch up.
After every training session do 3-5 minutes deliberate slow breathing to maximise recovery and hit next session harder.
All resistance training:
About 10 minutes warming up. Then 50-60 minutes workout including rest between sets time. More than 60 minutes increases cortisone, decreasing recovery time. You want at least one exercise that gets your muscle in a weighted stretch position, and one that you’re getting contraction in the shortened position. Most muscle groups just 2 exercises each is good, 3 per muscle groups maximum.
For reps and sets, for alternate months do 4-8 reps, 3-4 sets, 2-4 minute rests between per exercise. For the next month do 8-15 reps, 2-3 sets, 1.5-2 minute rests per exercise. This helps prevent boredom and reduce plateauing. In order to achieve hypertrophy (muscle growth) it’s been found anything between 5- 30 reps is effective.
You can choose to focus on lifting the weight while lifting which will benefit overall strength more, or focus on specific muscle you want to grow while lifting will achieve more hypertrophy in that specific muscle.
Focus on deep relaxation between sets with the goal being to bring HR down. Do a ‘physiological sigh’ to facilitate this: 1 deep breath in through the nose as much air as you can intake, then another intake through the nose to fully inflate the lungs, then a long slow breath out through the mouth. This is the fastest known way to calm nervous system.
Gripping the bar tightly help you lift more.
Sunday:
Zone 2 cardio, at least 30 minutes, but ideally 60-75 minutes. Being able to nose breath or hold a conversation is a good barometer if you’re in zone 2. Don’t stress too much about staying in it the whole time. The goal of this is to build and maintain your base cardiovascular fitness. You could replace this with a long hike. If doing this with somebody less fit than you you can add weight to increase your effort. As per Peter Attia, you want to get 180-200 minutes per week in zone 2 for longevity. This is the only zone 2 this protocol does though, so I’m unsure where you could fit the rest in (maybe on the ‘rest’ day?).
Monday:
Leg day. Goal is to build and maintain strength in your legs. As previous day is long and slow your legs shouldn’t be sore for this. This is the only resistance training for legs for the week, but leg strength will be maintained by HIIT workout. Probably the most important resistance workout to do due to the positive hormonal (makes other workouts more effective) and metabolic effects and forms the base for your body. Despite this, legs is often the most often missed as it is hard and people want a big chest etc for aesthetics. During the lighter, higher rep month you’ll notice endurance training being facilitated.
Focus on safety. Complex movements like squats, dead lifts etc are riskier if you are not experienced/ trained. You want two exercises per muscle group (quads, hamstrings, quads).
- Quads: Hack squats (reduces risk of injury from squats) and quads leg extensions.
- Hamstrings: Hamstring curls and Glut ham raises.
- Calves: Standing calf raises and seated calf raises
Tuesday:
Rest/ Recover. As you have just done cardio 2 days ago and legs yesterday, both cardio and resistance work will be difficult and not facilitate recovery. So instead, ideally do Hot/ Cold exposure instead of a workout. Doing all of your hot/ cold exposure on one day is more accessible and has cardiovascular, brain and hormone benefits (16x growth hormone release!). Do not do cold exposure post workouts as negates adaptive processes (cold showers OK).
Hot exposure e.g., Sauna for 20 minutes, hot as you can without being dangerous. Then Cold exposure e.g., cold/ice bath 5 minutes, cold as you can without being dangerous. Repeat 3-5 rounds.
Going for a walk today will be good too.
If you miss doing hot/colds this day you can do it another day, just not 4 hours post workout.
Wednesday:
Torso (chest, shoulder, back and neck). This protocol brings the pushing and pulling motions onto the same day. This benefits strength, balance, aesthetics, and systemic hormonal and metabolic effects. Huberman did not specify exercises to do (or I missed them in my note taking) but recommended Jeff Cavalier as having good protocols on example exercises to use.
Neck is important to train as reduces shoulder issues, correct posture form modern life and protects spinal cord damage in accidents. Need to be careful, do not do ‘neck bridges.’
Thursday:
Cardiovascular 35 minute. Running, rowing etc. Jumping jacks or skipping good replacement if not much space. Aim is to elevate HR significantly higher than zone 2 earlier, but not trying to sprint. Start with 10 minute warm up. Then set timer for 35 minutes and go 75-80% of sprint. Don’t stress too much re HR, just push hard for 35 minutes. This taps into multiple fuel systems/ endurance types.
Friday:
Cardio: HIIT. Fair warning if you haven’t done HIIT before, you will feel like you want to die in this one. Benefits speed, power strength. (I find it a bit contradictory to do this after what he said about not doing cardio on Tuesday. I find a good warm up for both 35 min and HIIT vital to not have fatigued legs for days after this). Acts as a second strength exercise for legs for the week. Focus on safety, the goal is to get the HR way up. If doing complex movements (not on a machine), like sprinting, go at 95% max to maintain good form. Assault bike good option for this, using arms and legs, can go 100%.
Build up to this if not already in good cardiovascular health.
20-30 second sprint, 10 second rest or jog, 8-12 rounds. By 5-6 rounds you will feel absolutely terrible. Aim is to feel like you can’t go any faster.
Saturday:
Arms, calves, neck. This also includes indirect 2nd workout for torso via the arms. Eg dips hit multiple muscles, biceps curls hit lats. This is why there are 3 workouts per arm muscle group, starting with the more complex movements.
- Biceps: palms facing you chin ups, incline curl, dumbbell curl.
- Triceps: Dips, overhead extension, triceps kickback
- Calves: standing calf raises, seated calf raises.
- Neck: look up Jeff Cavalier video.
Variables:
- Sick: If feel you may be getting sick, it’s good to train due to the positive effect on immune system, but reduce effort about 20%. If you are quite sick, skip training, focus on recovery then taper back into full training over a couple of weeks.
- Poor sleep: Training may lead to you getting unwell and not training for a few days, so push the training out to the next day. Make it up with a double day at some point to get back on schedule. You may be able to ‘catch up’ some of your sleep with nsdr (youtube for a script). If feeling fresh post nsdr you can train.
- Fasted or not: Training fasted is OK. Protein post workout is a good idea. Carbohydrates night before workouts, esp leg workout and HIIT good idea.
Flexibility:
- Ideally short repeated stretching sessions daily.
- Static stretch, focusing on mentally and physically relaxing. Do this by exhaling and relaxing the torso and hands.
- Statics stretch, not extending as far as possible, more like 60%, holding 30-60 seconds then repeating.
great note! Thank you so much, bless you!
Awesome, thank you so much!
Grateful to you!
😊
Great summary
Mondays start with the Huberman Lab. I love your show. I have listened to every episode, and what makes you my first listen is how relatable you are as a person. From the loss of Costello, to the « knock on wood » superstition as a kid. I appreciate this window into your health journey and your n of 1 experiences. Your content is really accessible. Thank you for what you do.
damn I didn't know costello was gone :(
I'm a truck driver so these soleus push ups are absolutely fantastic news for me because I can do them for 11 hours a day while I'm driving! This is exactly the information I really needed. Thank you so much for this information!!
Careful on the acceleration tho buddy lol
@@waleedaal cruise control lol.
Truckers doing soleus push ups are the number 1 cause of traffic congestion.
Another driver here, this really is a life saving technique quite literally, having a 20 min walk after each meal(which I only have one per day anyways) is simply not feasible. :D
vroom vroom vroom vroom vroom vroom vroom vroom vroom
Dear Andrew
You are generous, kind and hard working. You supply us with the most valuable information on TH-cam helping us be better. I’m sure countless lives have changed to the better because of you and what you do
Thank you for all of this
Hi dr Huberman I’m a double major in Electrical and computer engineering in undergrad right now and have always had a passion for biology/neuroanatomy and love personal fitness. Thank you for being a professor in the latter subject areas and providing these wonderful lectures each week!
It's incredible that this up-to-date science-backed information on health & fitness is available to us content consumers at no upfront cost. An excellent, easy to understand analysis and summarization of complex research, I will not take this podcast for granted. Thank you Dr. Huberman, your work is an honest service to those trying to better themselves.
Just as I was looking to change up my fitness protocols, this podcast hits my sub-box. You're the best Dr. Huberman!
Your podcasts make mondays more tolerable! Are you going to do a one on social anxiety soon? l believie it would be beneficial for many people. Thanks for your work and effort you put into this channel.
Go out into public and embarrass yourself that many times you don't care what people think... social anxiety cured.
@@LJ-MMA bruh you’re joking right 😂
@@LJ-MMA ong
@@IAmPeterCole ermm... kind of, but this worked for me.
When you’re 20 you care what everyone thinks, when you’re 40 you stop caring what everyone thinks, when you’re 60 you realize no one was ever thinking about you in the first place.
-Winston Churchill
Sprint Coach here, DISCLAIMER if you do not sprint or haven't sprinted in more than several months DO NOT SPRINT! You will pull a hamstring, or glute or tear something. Please take the time to ease into jogging, then running then build up to a full sprint over many weeks. It is also important to have strong hamstrings and good mobility in your hips/hamstrings prior to attempting sprinting. It is the most violent/explosive exercise one can do so save yourself some grief by easing into it over months if you are going to adopt the sprinting part of this protocol.
Good to know.
On my list of youtube videos to watch, The Huberman podcasts instantly get prioritised.
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 👌
Being an Anesthesiologist ,the soleus lift sounds perfect to me ,it doesn't divert focus its just simply awesome
ER here, it sounds a bit difficult, gonna need you on standby in case I fuck this up
IM here, anesthesia, it doesn’t take much focus when you have one patient at a time😂.
This is really cool. I was born with CP and I don't walk independently, or for long distances even with mobility aids, but I *can* do these soleus push ups. Muscle injury, strain/sprain and early fatigue is a real problem for me, and other disabled folks. This soleus pushup idea is encouraging. Certainly going to try these for a bit.
Anyone else noticing that Huberman got more jacked? Or maybe its better fitting shirts? Props to this man!
Not sure, but that man is FINE!! 🤣🥰😇😚😉🙃🙂
Doctor Gigachad
He’s my Jewish ✡️ Brother ‘
No he is just a supreme Being that knows what his body is capable of. So yes he's gotten better.
@@beagleman123456789 Kanye would say otherwise. There's a difference between Jews and Zionist. Not sure if he fits in your clan.
Really loved this concept of bringing together multiple learnings from multiple guests/sources in these videos. It's like a compilation and I'm living it!
This is hands down the best TH-cam channel I've come across. Without a doubt.
The fact that a professor can provide such life-changing information plus implementation tools free of charge with such humility and clarity BLOWS my mind! God bless you professor! You are changing the world, literally!!
Happy to intake this subject matter. I ran track, cheerleading and did dance aerobics. I truly enjoy cardio! Trying to incorporate weight training. 💋 You're such a dream Andrew.
This man is just a treat of knowledge. I feel guilty for watching him so much and loving his content. I wish most professors were like him. We would have a different world.
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!
Thank you Dr. Huberman and the podcast team for everything you all do. This podcast has changed my life. I feel more healthier overall and have the knowledge to back up my choices. I appreciate it so much!
Can you please do a similar episode focused on fitness protocol for women during different phases of the menstrual cycle? I know research is limited but it would be so helpful! Thanks for all you do.
Great idea!! I feel like the way women's reproductive cycles impact physical fitness protocols is so neglected! If anyone knows a good existing video/podcast on the subject please feel free to share :)
Please do this!
Yes, please! Make one about this topic!
Yes! This may be a great protocol for men but for your women listeners, especially those peri menopausal or menopausal, I suspect it would not be beneficial.
There's no difference between male and female here, your menstrual cycle doesn't interfere much.
Dr. Huberman, first of all, I would like to apologise for any grammatical mistakes in this message, English is not my first language, so please, 🐻 with me... I can't thank you enough for how much you've taught me just in this past year, downright incredible. Your zero cost mentality or "motto" is still unfathomable to me. The level of your rhetoric abilities, your sincerity, along with the quality and delivery of information is absolutely amazing. And you're providing all of that, for free. But my favorite aspect, by (maybe not so) far, are the subtle, intelligent, and (mostly) straight faced jokes, I fu***** love it. Thank you so much, I'll be watching/listening to you for the rest of my life. Wish you all the best and copious amounts of health. Sincerely, David
I enjoy your podcast but I have to admit that the fitness related Conversations are definitely my favorite! I am an older athlete and I've been working out for many years so anything new that I can add to my toolbox to improve my overall fitness is welcome ! Thanks again!
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.
I am currently refining a "Best Practices" list for everything in my life. This dovetails well. Thanks so much!
That's a great investment...keep crushing it...
1:34:38 "But then as you move into the weight training set, you really want to ratchet up your focus and attention to the muscles that you're going to be using."
How do you do this after you've done the physiological Sighs in between sets?
Good Question?
Interesting!
Hope someone can answer
Nice Question!
Ohh... I wish I knew!!
Really wonderfully detailed breakdown of the protocol. Thank you, Dr Huberman.
Just to add to the exceptional information here: having followed a lot of work from Andy Galpin and this podcast and other fitness sources I’d add two points that may help some viewers and certainly have helped me.
(1) The best fitness protocol is the one you actually can adhere to long term. If a protocol like this is too overwhelming or complex or doesn’t fit with your life constraints-adjust the program to be one you can stick to.
(2) Accessibility of exercises helps with adherence. If you have to drive 20 minutes to the gym and you don’t go as often, a workout in your backyard might be easier to do regularly. For this reason bodyweight calisthenics are for many (including myself) an excellent practice for resistance training. In addition, compound bodyweight exercises (in particular pullups, pushups, dips, and squats in variations) are highly functional, engage more muscles, including core, and therefore can be very time efficient.
The TH-camr K Boges does a wonderful job explaining some of these benefits and I encourage folks to check out his program as a complementary resource to this protocol.
This man has slowly yet quickly became one of my biggest role models. I've learned so much and still learning, thanks and salute Andrew, you're needed out here!
Thank you, Dr Huberman. Your channel is a diamond in the sea of noise. I jump between extremes: either, don't do anything, or overtrain. This protocol is going to help me structure my training into something that can turn into a long term habits. So many training programs out there never seem to hit the sweet spot. They either are too difficult, too focused on one aspect of training, or just don't really do anything (if I never see donkey kicks again, I won't be sad). I am working on ramping up fitness for a 2 week hiking expedition across Tanzania and Kilimanjaro. Will use this as a base, incorporate Wim Hoff breathing and obviously build up duration (and elevation) of my hikes closer I get to the expedition date.
A neurobiologist talking about his ideas on complete body health...exactly what a very young, mild epileptic needs to hear to help understand everyday physical health, and limits. Always looking forward to a majority of your uploads.
You are a genius Dr Andrew Huberman. Grateful once again for this great podcast
sounds like this is just the episode I needed. your podcast is changing my life for the better. thanks for the dedication and work you put in.
Ditto!
me too except I keep buying literally any product he recommends
@@lindseym6534 I'm waiting on my first order of ag1 rn.
@@differentthings362 I bought an 8 sleep mattress and signed up for inside tracker. Both are great though
WELL PUT!!!
as a person who lives with dermatillomania (skin picking) for more than a decade, I would love to see a episode about dermatillomania and other types of repetitive behaviors and how to overcome them!! love the podcast 🥰🥰
hello Andrew, I have started implementing your protocol few weeks ago and I am experiencing amazing results already, in terms of blood analysis indicators, weight loss (mostly fat) and stamina (I feel stronger with and more productive during my working hours). This week I will skip to low reps and more weight lifting, as you suggested. Thank you! 🤩
Dear Dr. Huberman,
as much as I love your podcast and I believe this protocol will be helpful for many people, I cant see it applicable for, for example, working parents. I cannot imagine, that after whole day of work, I would "sacrifice" half of the time I have with my kids just to do the workout (I don't say I don't do any workouts, but it is max 30 minutes and something I can do from home). It would be great if you could do a small episode of how to modify it to be still effective for us and at the same time we don't have to cut from the time with our kids.
At the same time, it would be amazing if you could call some specialist for female health. Many of your protocols are male-physiology based and sometimes not applicable equally through the whole month. you know, during the menstruation cycle, the levels of energy are different.
Thank you again, because the amount of information you provide is amazing :)
I feel like I listen to these episodes just to hear Dr. Huberman say “thank you for your interest in science” 😂 So good !
I went and jogged for the first time in 8 years and was absolutely dead after about 10 minutes. I walked for about 5 minutes and jogged for another 5 or so and was spent. I used to jog 1.5 miles in 11:30 in the Air Force which I know isn’t great but that is my goal for now. Thanks for inspiring me to have a good health span, my grand kids will thank you when they get here. 😃
Great info as I just stated lifiting about 2 yrs ago after losing 80lbs in 2020...by the way in my 60's. Never felt so strong and awesome. Thank you Andrew.
Inspiring
I'm not sure if it's just the topic being more fun for him than most, but doc is throwing jokes and smiles left and right today lol. Very informative as usual. Appreciate the content.
One should sit calmly with a notebook and pen everytime huberman releases an episode.
dr. Hubi... you're the best doc in the world ! Thank you so much for your unique pro active videos !!!
What a fantastic episode. A LOT of great information. You have become part of my daily routine Andrew, I'm very grateful for having discovered you. Thanks for all of your work spreading knowledge for free.
He has singularly shot my interest in health and fitness ( and I needed it)..
True impact.
God bless Andrew
I was literally looking into exercise protocols this week and here you are posting a new video about fitness protocol. Absolutely love this channel and your dedication on every Monday with a new episode. Much love to you Andrew
Suuuuper proud of myself and all of you!!!! Thank you Sydney!!!! ❤
I'm 53 and I have been consistently weight training for over 30 years. One thing I have learned the hard way is that weight machines are awful for your joints, specifically the knees. I used to train my legs using an incline leg press and single-knee squats using a Smith machine. Starting in my late 30s/early 40s, my knees started to fail. It got to the point where I could not use stairs without wincing in pain. I thought I would need to get my knees replaced. By necessity, I had to stop and switch to free squats with a barbell. Not only did I see better results in terms of strength and conditioning, my knee pain has pretty much disappeared. My theory is that machines force the body to follow a single, unnatural plane of movement, whereas free squats are not linear and adapt to micro-balancing movements that coordinate the back and legs in a natural way.
Thank you once again for an informative, easy to follow explanation of this comprehensive protocol!
Most of the exercise content I’ve seen so far from your show comes from the perspective of someone already in good physical fitness who has a regular training protocol. I would love to see an explanation of what’s most important to focus on for someone at the “beginner” level. I was laid up due to chronic illness for several years and am starting at square one, and I’m having issues not being able to progress due to injury as I think I’ve been a bit gung ho getting back into it (currently nursing quad tendinitis).
Something from a beginner perspective, or how to deal with longer-term injury, could be really helpful for someone like me!
Also my theory on “no neck”: when the neck is close to the same circumference as the head, it all looks like one big shape
Again, thank you Dr. Huberman! Your work is a Nobel Prize-worthy.
Your Oh Sooooo Full “BUCKET LIST OF GUESTS” Is LITERALLY Filled
With 🧠 ‘CEREBRAL GOLD’✨✨✨
I'm sorry Dr. Huberman but, whether you like it or not, you are a bro. One of a different breed, but definitely a bro. Thank you very much for the huge amount of quality information !
C*mon guys, can we get some likes here! ↑ Hi is deffo a BRO! I have been devouring his lectures like crazy! Now only if my memory could keep up the pace -> THIS IS SURREAL- as im typing this, i just noticed that couple of rows up, there is 2hour video on "Understand & Improve Memory Using Science-Based Tools" :)
Hello Dr Huberman.
Many thanks again.
My 12 year old son and I are your fans from Belgium.
Can you do a podcast on yoga. It s mental health and physical health benefits. Science that supports it.
Thanks.
Excellent podcast like always Andrew, the biggest takeaway from me was the Exercise schedule overall, I would say it’s designed perfectly, I’ve always wanted to exercise and build muscle as well as still improve my cardiovascular health overall, Well done!
Wow! Thank you for this! I have never had a template for fitness period! But to find one that I can adapt to my fitness level is just amazing. It allowed me to move forward. I'm 59 years old, and obviously can't do the same level of workout you can...but I search for beginner leg workout, beginner HIIT. I can find the template exercises at my own level. But what helps me is to have an outline of how to get the whole body fit. I really appreciate this!
Here we go!
Here we go to cure depression and be really healthy
there’s more than meets the eye…for some apparently they might have to work harder than others due to issues w frequency both internal and external…
Love your podcast. Thank you for so much
My favorite podcast by far. I love having the science behind the health, wellness and living a good life protocols explained. I really appreciate all of the information that you share on your podcasts, the guests you have, the questions you ask the explanations of the scientific studies are all just perfect. thank you, thank you, thank you!
As I'm inundated with actionable knowledge, I'm reminded of a quote by Russell M. Nelson (heart surgeon) "Education is the difference between wishing you could help others and being able to help them."
As an educator, I was delighted to find this treasure trove of insights into neuroplasticity & exercise science that I can share with my students. As an aspiring polyglot, the Neuroplasticity Super Protocol is a catalyst. As an aging athlete, survivalist, & father, the glaborous cooling protocols are revitalizing my training while helping me inspire my kids to keep looking for ways to break through plateaus & neurotypical thinking as they experiment & study to develop deeper understanding of what some would call mysteries. As a biology & physiology nerd for decades, I've no idea how your work here eluded me until recently when a friend suggested it; it has been a real game changer, thank you, Dr. Huberman 🤙
I just got back into the gym and it feels amazing! I can’t believe I went so long without it.
psh... opposite for me!
Psolius push up = jump rope, the benefits of jumping rope regularity just keeps getting better I recommend it for anybody/everybody
Thx for the timestamps. So helpful for my ADHD brain. I’m learning so much!
Nobody understands the neck and upper body. That is why we are watching your videos. I have never heard someone say grow your neck. I appreciate the videos.
This episode is so helpful!!! Definitely will be listening multiple times! I love these Masterclass episodes. And I would love to see a future Nutrition one perhaps one for each macro. 🙏💜 🤗
I need variation in term of rep in each of my workout. So I came up with my protocol: start 1st set with a bit lower weight to have full range of motion and done at high rep ( up to 20), then the each following sets with higher and higher weights but lesser and lesser reps ( down to 5), till the highest weight set that I can't almost move it, but still try to push it for several times. Then from there, I started to go back down in the reversed order. By doing this, I can fullfill my training in full range of motion with the lower weight, high rep sets, and fulfil the progressive overload with the high weight low rep sets. Each training I feel that I make progress and I don't get bored with repetitive same weight same set same rep. This is what I came up with myself and so far works well for me.
Thanks for this Andrew, and for all the hard work. Could there be a part 2 of this 'optimal protocol', focusing on some possible modification in protocols or addition of new ones for female physiology? Perhaps keeping in mind female hormone cycle and how to leverage from different phases for better training? I'd really love for you to make content focusing on female physiology in particular. As I heard from Dr. Peter Attia's episode, where he made some strong statements on the lack of enough research on female health and as general public, we're not very informed about hormone regulation and leveraging it for our benefit. I hope this gets your attention. Thank you for initiating interest in science!
For the first study (calf push-ups), this sounds like forced non exercise activity thermogenesis (NEAT) and in a study in 2015 found that people burn up to an additional 350 calories per day. Interesting to see that the underlying mechanism (fidgeting) not only consumes glucose but also mitigates insulin excretion.
NEAT is a way your metabolism helps regulate bodyweight. Increased calorie consumption leads to increases in NEAT via signaling of the hypothalmus. If you drive your calorie consumption down enough, the body will cease the process.
Time for our weekly Lecture, Thank Andew for making mondays the most interesting days
This is quite how science is to be delivered to non-scientists. Requires being interested, surely, but also grabs the interest very well. I wish such things happened to people in schools rather than post 30, but I'm grateful it still happened to me at all =)
It would be awesome if you could make an episode recapping a lot of different supplements you have mentioned, and maybe even tools. I often find myself trying to find which episode I heard you mention a supplement and tools. Just a thought. Thanks for everything you do for us. and thanks for supporting our interest in science.
PS. Please get more shirts in stock. I really want to buy the HL one : )
You're the best Dr. Huberman! Thank you so much for your channel. This has to be the best science channel in existence. I've learned more useful things bingewatching your channel in a few months than I did the entire time I was in high school!
Hi Dr. Huberman!🙂
I didn’t do much research to arrive at the clear conclusion that your explanation skills are EXCEPTIONAL.
Thank you for being my part time teacher lately and please, stay blessed!😉
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!
There's a lot of controversy surrounding ice baths, are they really that critical for muscle recovery?
Will the decrease in inflammation affect muscle hypertrophy, and if yes, what are the main problems?
At what temperature and time should we emerge in ice-cold water baths?
Are there differences in these temperatures for different types of people across the world? Will Kenyans and Finns have the same time frame and temperature to achieve the same goals? What happens if we do the pre-workout ice bath?
What are the main differences in the long term that we find in people that emerge in ice-cold water baths compare to those who do not?
Thanks for everything you teach us, fantastic work, keep it up!!
the growth this channel has seen in the past couple months is insane
35:20 Starting Monday with leg day, legs are the foundation of the body.
42:15 Exercise selection is a very important variable
42:20 Does NOT squat or deadlift - able to leg extensions and hack squats, leg curls & glute ham raises, standing and seated calf raise, etc. (aka he's a Smith machine guy)
47:30 For Hypertrophy, you can use rep ranges from 5-30x reps. Change the rep ranges to offset boredom. AH likes training in 4-8x rep range. By switching back and forth, you can make continuous progress throughout the year. Cluster low rep work for a month, higher / moderate rep work for the next month.
55:15 Hot / Cold contrast. Ice baths & cold water after strength & hypertrophy & endurance workouts - blocking / prevention of strength / endurance / hypertrophy immediately following workout.
59:40 "Bro splits"
1:06:40 Kelly Starrett physiologist
1:09:40 "Loathes" the stationary bike
1:12:40 Burpees - some people love, others think are downright dangerous
1:14:00 Always travels with a jump rope
1:16:50 Steve Prefontaine documentary - Without Limits
1:35:00 Concepts are few, methods are many
1:45:15 Pavel Tsatsouline stretching book
Hi Dr. Huberman and thank you for providing us with such tremendously useful content. In your leg resistance training day, do you place any emphasis on glute development? You should consider having Brett Contreras, PhD as a guest on your show.
I do Glute-Ham Raises but no direct glute work. Some people may need it. Put it on leg or back day.
I slow jog up a 1 mile hill once a week. I’ve been doing it for 25 years and it’s been very helpful keeping me in shape. My age is 55 and my resting heart rate is approximately 55 bpm. I refer to the hill as The fountain of youth. I enjoyed the podcast and I’m happy to hear that I’m on the right track.
Your 47? I honestly thought you were early 40s late 30s haha. Clearly the science works!
Excellent Analysis, Deployed Worldwide Through My Deep Learning AI Research Library SilentWeaponsForQuietWars Thank You Andrew
This man, this channel, has been an incredible source of amazing info for me. Thank you so much
Dear Pr. Huberman, I couldn’t help but notice that in the latest episodes, you mention critical comments frequently. “I’m sure the fitness lovers will say, correct me
on this disagree etc etc.”, its particularly prevalent in this episode.
Why are you giving air time to nay sayers? Why would you caveat so much of what you say because people might disagree?
You and your team are obviously working extremely hard to release high quality content. Your podcast has become successful, and a by-product of that success is that critical voices will emerge. And it feels like you’re getting rattled by them.
May I humbly suggest that you focus on the millions of listeners who don’t write anything but absolutely adore your work and recommend it around them, and focus on these listeners. And perhaps only mention constructive helpful and compassionate criticisms?
All the best to you and the team. You guys rock 🔥
Static stretching 60% 30s *while exhaling, relaxing core/whole body* ideally everyday 1:43:14
Thank you for sharing your knowledge and motivation me.
I have had severe muscle spasms in my back that would occur at random. It caused me tremendous fear. I've now gone through physiotherapy and am taking medications to help.
Your videos have encouraged me to do more. I've made steps in the right direction and just completed my first workout in over three years.
Thank you.
Thank you, Dr.Huberman for the great work and generosity! I hope you find this comment so people who needs a tracker in following your protocol can also use what I have created for myself (which is very valuable!). I created a workout tracker inspired by this fitness protocol that can help monitor the daily workouts and routines. ALSO, the template is customizable and free for everyone 🙌
by the way, it is in Notion.
neat, can you link it?
@@furiousvibes1 the video is on his channel. Good luck 💪
@@mauroc9555 oh awesome, thanks buddy!
Hi Dr Huberman, could you please do a podcast dedicated to PMS and PMDD!
I know many women across the globe could benefit from it!
Thank you for considering! :)
This is fascinating. The first part about the soleus pushups reminded me of other research that talk about the benefits of fidgeting. Great stuff; thanks for sharing!
I’m 75. I’ve been training with weights since I was about 13. During my younger years, weight training was designed to enhance my ability to
compete at the D1 varsity level in lacrosse both in high school and college. Needless to say, in practice I ran a lot, both jogging and sprinting. Then, until about 40, weight training served the same purpose when competing in tennis and racquetball at the club level. Since then, I only train with weights always seeking slight progressive overload because now I am trying to protect my joints and I am competing against sarcopenia. I find that I can raise my heartbeat and finish that last rep breathing quite heavily.
I have been on this protocol for ~a month, and I've been trying to incorporate cardio for 2 months. I have improvements in HDL/LDL and triglycerides. Obviously can be other factors, but since adding cardio was the only significant change, I assume the protocol may help. Thanks! Having a straightforward plan helps.
4
How many mins of cardio do you try to get in every week?
My kids think I’m crazy (fair) I’m all of a sudden up at 6am, drinking water and vitamins and forbidding any screens early in the morning for anyone! They peek out the window and see me sitting outside at sunrise having tea with the dog and exercising between making them breakfast and driving them to school. If they knew about the cold showers, I’m sure they’d call my doctor. I’m bipolar, it’s well managed but I was usually surviving each day, not much thriving and 100% isolated until Dr. Hubermans podcasts so this is definitely a change of pace. lol 😊
Can we all make a resolution to do Soleus push-ups while watching all huberman podcasts from now on! 😃
In Cuba they use a technique called "sobar" by which they stimulate the soleus for about 10 min exerting lots of pressure in a downward motion starting behind the knee. It's for people that can't poo, and it works. I used to perform such myself.
I naturally do this soleus pushup, at least a couple of times every day because i just enjoy moving my legs while sitting down. And it mimics the kind of movement you do when playing the bass drum on a drum kit. Often times I'll either practice this movement while seated, or just do it unconsciously.
is it backwards? Meaning that bass drummers usually lift their toes, while soleus is lifting the heel while toes stay grounded.
@@NewsViewsAndTruth if you're drumming with speed the motion is actually actuated by the heel. despite the pedal looking more like a gas pedal.
@@NewsViewsAndTruth There is heel up, where you simply rest your toes on the footboard, with the motion starting at your hip flexor.
Then there's heel down where your ankle does everything and typically with your heel close to or resting on the footboard. This is usually for softer notes and not resting the beater on the head.
The soleus pushup here involves pressing down into the ground as you lift up mimicing you pressing down on the footboard so that's why it's very close to if not the same motion as a heel up kick.
@@notimeforspace2477 I'll subconsciously do it quite fast but in a controlled manner and this can go on for like 5 or 10 minutes without thinking about it. Or ill do deliberate pushups in various tempos just mindlessly doing that motion because I'm used to it when drumming.
I loved hearing the way you approach your week in terms of fitness. I listened to this episode while doing landscape maintenance (my husband and I own a small business). I’m pretty fit - been active most of my adult life, but more recently began lifting heavy due to being post-menopausal and diagnosed with severe osteopenia. I realize my perspective may be different due to my gender/build, but doing the same cardio bores me to tears. I do walk three miles most evenings as a way to meet my 2,000 calorie a day goal and for general health, but for cardio (both zone 2 and HIIT), I simply have to mix it up. I have a well-defined strength training routine, but I enjoy variety for my cardio and find so many TH-cam fitness trainers who provide such fun resources. Sometimes I do a little self-designed 30-minute routine done in 45 second work/15 second rest increments which cycle between various jumping and plank movements. Even cranking up the music and dancing like crazy in my living room is enough to get my heart rate into Zone 2. Typically, my cardio fluctuates between zones 2-5 with HIIT being higher. I just wanted to encourage people that there are a variety of ways to exercise beyond cycling, running, rowing.
Timing couldn't be better as I'm looking to expand in to different types of training and figuring out a way to optimally incorporate it all. Thank you Mr Huberman.
Thank you so much for this! I'm 54 years old and want to get on this routine to help make aging easier.
Thanks a lot for yet another incredible episode! I wonder if there are / should be any changes to such a protocol for women that would take into account hormonal, physical and maybe motivational differences?