Science-Supported Tools to Accelerate Your Fitness Goals

In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.

#HubermanLab #Science #Fitness

Thank you to our sponsors

Supplements from Momentous

Social & Website

Huberman Lab Guest Series with Dr. Andy Galpin

Other Resources

Timestamps
00:00:00 Tools to Improve Fitness
00:02:36 Sponsors: LMNT & Helix Sleep
00:05:13 Foundational Fitness Program
00:13:33 Tool 1: Zone 2 Cardio & Daily Activities
00:20:33 Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets
00:33:11 Age-Related Strength Decline
00:36:53 Sponsor: AG1 (Athletic Greens)
00:38:08 Tool 3: “Sugarcane” Endurance Protocol
00:43:29 Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance
00:55:31 Tool 5: Rest Period & Physiological Sighs
00:01:20 Tool 6: Down-Regulation Breathing & Recovery
01:04:32 Sponsor: InsideTracker
01:05:38 Tool 7: “The Line”
01:09:55 Tool 8: Smartphone Use & Training
01:13:44 Tool 9: Omega-3 Fatty Acids
01:15:37 Tool 10: Creatine
01:20:08 Tool 11: Rhodiola Rosea
01:25:13 Tool 12: Training Fasted or Fed, Caffeine
01:31:09 Training Session Flexibility
01:33:37 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

[isaarunarom]

The world's a better place with Hubberman in it. Simply is.

[abhinavdhami]

Hello Dr Huberman. It is ‘Guru Purnima’ in India today (3rd July, 2023). Guru means teacher in Hindi language. On this day, we thank our teachers for guiding us and showing us the right path.
I thank you from the bottom of my heart for helping us to lead better lives through your continuous efforts in the field of science.
You are indeed a Guru for me.
A very Happy Guru Purnima Dr Andrew Huberman🙏🏻

[RedactedUsername]

I love how It’s always about quality of life when Andrew gives advice. Shows where his motivations are

[MindNow]

Andrew Huberman is literally my number one go to guy for health and I thank him and for his team ❤

[sgt_wolf]

the fact that these 'lectures' are free is unbelievable.

[braxos]

Andrew is the man. Hope I can shake his hand and thank him for his priceless information and contributions to science some day.

[cytroyd]

This along with Dr. Galpin's series has been foundational in my exercise. I appreciate it very much, Dr. Huberman. You're truly changing lives.

[OffTheGrid]

The number one scientific podcast on the internet. Experts in every field, there will never be another channel with the abundance of information presented clearly for everyone at no cost. Keep up the amazing work! I look forward to the weekly uploads.

[morganonawhim]

This is the third 'cliff notes' episode I've listened to lately (the others being the sleep and fitness toolkits) and while I love the longer format deep dives and guest episodes, I'm so thankful for these episodes that concisely summarize the actionable steps for achieving lasting, positive health and fitness routines.

[ReDrillWorkouts]

Absolutely essential knowledge for most people to stay healthy and functional for the rest of their lives. I listen to your podcasts all the time on the bus, on the tram, anywhere. I find them very helpful. Thank you for your contribution to the world!

[MariaFlores-uhbg]

My exercise snack for this podcast is to squat anytime I hear ‘Dr. Andy Galpin’ Fun. Playful. Effective.

[albertoserra]

I'm in my 50s and working every day to have a better life and I'm so grateful to dr. Huberman (and his guests) for sharing a profound and immensely articulate knowledge in a way that's bearable and affordable for everybody. I'm used to listen his podcast during my evening 5k fast walk and it's such a pleasure, every time.

[DanielVasilev-cwbp]

Thank you for taking the time to prepare this summary of the series with Dr. Galpin. Massive thank you for dedicating so much of your time to your social media platforms/channels. Seeing how popular you have become makes me truly happy, you deserve all the recognition and praise.

[jktjsdm]

Bless you, Dr. Huberman. I skew on the older side and have consistently injured myself when starting an exercise/weight routine. Knees begin to suck after age 60 for some of us… would appreciate an episode that addresses ways to adapt activities for arthritic joints. Important to stay active, but not to the point of injury! You are an inspiration. And PS- I’ve been listening/exercising regularly for the past 9 months…INJURY FREE! (Knock on wood!)

[satishgaire]

Phew. I was hoping someone would summarize those Galpin episodes! and Andrew Delivers!
🔥

[DianaMiglioretti]

This is my favor Huberman episode so far, because it conveys a lot of useful information in a concise way. I don't usually have time to listen to full episodes. I hope Dr. Huberman will consider offering more episodes like this one that summarize content from many, longer episodes in a concise way. The links to the more detailed episodes are helpful for when I am interested in learning more.

[alphamazzy]

Every time I watch long form content by Dr Andrew, I realize that I don't feel the time passing watching for hours, because I'm very focused and taking notes, the time flies 🎉 thank you Dr, all of this info will help me, and help my family members and team members to improve their health ❤.
I have one tip for zone 2 cardio, if learned from my coach that works for me to know I am in an aerobic state, its when my lips start to dry a little bit, so I understood that is an indicator when your body is using fat rather than glucose to fuel your body. Anyways
Stay fit and be happy 💯

[oliverg.]

I haven't seen this much quality information on health & fitness anywhere else on YouTube.
This is truly a public sercive in video form.

[Dil.Careem]

Thank you, Huberman, for consistently bringing in experts and providing content that bridges the gap between science and practical application. I'm confident that this episode will offer valuable tools to supercharge our fitness journey and lead us to new heights of physical excellence.
I'm excited to listen and implement the science-supported strategies shared in this episode to accelerate my fitness goals and achieve peak performance.

[ashrkvch]

Recently got problems with falling asleep. However, several subsequent physiological sighs helped me to turn off anxious thought and fall asleep faster.

Thank you Professor, for your intent to give us the best 0 cost tools for everyday life.