Science-Supported Tools to Accelerate Your Fitness Goals
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Welcome to the huberman lab podcast, where we discuss science and science space tools for everyday life. I made your huberman and i'm a professor neurobiology and optimal gy at stanford school of medicine. Today, we are discussing ways to improve your fitness.

In particularly, we are going to discuss tools that you can incorporate into your existing fitness routine that will allow you to make significant improvement without having to invest a lot of extra time. Most all of the tools we are going to discuss today, we're Green from the six episodes that we did with doctor andy galpin, we provide a link to those full episodes in the show. Note captions, of course.

Now those episodes included a very large number of protocols, everything from how to build a witness routine, how enhances recovery, nutrition and supplementation exercises and routines ain specifically at strength or hypercharged y or endurance, or building aneroid capacity. What i've done is to select key protocols from those episodes that I myself have started to incorporate into my existing fitness routine and that I think will be especially beneficial and Frankly, fun for you to incorporate into your fitness routine. Now a little bit later in this episode, I review the key components of any fitness program, that is, the number and type of cardiff asked lar training sessions and resistance training sessions that are essential for everyone to include as a template or a foundation for their overall fitness program.

Now a little bit later in the episode, I will be sure to review what are the essential components of any fitness program. So the number and type of resistance training sessions, the number and type of cardiff asked lar training sessions as well as some of the elements of how those are arranged to ensure proper and adequate recovery between sessions so that you can continue to make ongoing progress. However, the bulk of today's discussion is going to focus on tools that you can use, again, very easily, very quickly, in some cases, even saving you time during your fitness regiment.

In order to improve all aspects of your fitness, you're endurance, you're muscular and dance aneroid c capacity, your recovery, your strength, your hypocrisy. And in describing these tools to improve your fitness, IT also provides an opportunity for each and all of us to step back from our existing fitness routine and ask whether or not it's really checking off all the boxes that are necessary as well as where we can be more economical with our time in our efforts in order to reach our specific goals. Relate to exercise in performance.

So by the end of todays is episode, you can be sure that you have at least one and as many as twelve tools that you can incorporate ate into existing fitness routine, again without adding much additional time and effort that are sure to accelerate your progress. Before we begin, i'd like to emphasize that this podcast is separate from my teaching research roles at stanford. IT is, however, part of my desired effort to bring zero cost to consumer information about science and science related tools to the general public.

In keeping with that theme, i'd like to thank sponsors of today's podcast. Our first sponsor is element. Element is an electrode drink with everything you need and nothing you don't.

That means plenty of salt, magnesium and potassium, so called electronic and no sugar. Now salt, magnesium and paci um are critical to the function of all the cells in your body, in particular to the function of your nerve cells, also called neurons. In fact, in order for your neurons to function properly, all three electronics need to be present in the proper ratios.

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Again, that drink element element dot com ash huberman. Today's episode has also brought to us by waking up, waking up as a meditation APP that includes hundreds of meditation programs, mindfulness trainings, yoga, eda, recessions and n sdr non sleep depressed protocols. I started using the waking up up a few years ago because even though i've been doing regular meditation since my teens, and I started doing yoga ea about a decade ago, my dad mentioned to me that he had found an APP turned out to be the waking up APP, which could teach you meditations of different durations, and that had a lot of different types of meditations to place the bringing body into different states, and that he liked IT very much.

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Those you don't know yogananda a is a process of lying very still, but keeping an active mind is very different than most meditations. And there is excEllent scientific data to show that yoga ea, and something similar to IT called non sleep deep brer N S D R, can greatly restore levels of cognitive and physical energy even, which is to a short ten minute session. If you'd like to try the waking up, you can go to waking up dot com slash huberman and access a free thirty day trial.

Again, that's waking up dot com slash huberman to access a free thirty day trial. Let's talk about tools to improve your fitness. Before we do that, however, I just want to briefly remind everybody what constitutes a core or a foundational fitness program. Now what am about to describe is not for the athlete that's trying to just improve one aspect of fitness or sports performance.

So for instance, if you are a power lifter and your main goal is to move more weight on the core power lifting movement, or if you are somebody training for a marathon, it's likely that your core fitness program will defer substantially for what i'm about to describe. However, the vast majority of you are almost certainly trying to have some level of cardiovascular fitness. So the ability perhaps to run a mile or more, certainly need to be able to walk up a flight of stairs without getting winded.

You almost certainly want some degree of strength. The ability to perhaps pick up a heavy loader grocery reason, Carry IT in one ARM as you Carry something else in the other ARM. You want the ability to help move furniture. You want the ability certainly to not injure yourself when performing daily tasks.

And perhaps you also want to be able to go out and play a pick up came a basketball or soccer, or to go out on a long time with the family without feeling so store that you have to rest in bed the next day. An optimal fitness program of the sort that was covered in the optimal fitness protocols episode that I did is therefore one that checks off the major boxes that science tells us are important for health span and for lifespan. And that can also help us improve various aspects of performance and improve various aspects of atheism, whether it's fat laws or muscle growth, if we choose.

So without going into that program in a lot of detail, the core elements of IT are that IT include at least one hundred and fifty minutes, and ideally more like two hundred minutes per week of so called zone to cardio. I talk a little bit more about zone to cardio in a little bit later in the episode. But zone to cardio is, for those of you don't know the type of cardio asked lar exercise that you can do while maintaining a conversation without getting winded, but that if you were to push a little bit harder, that you would find IT hard to complete your sentences.

In general. Zone to cardio s is the sort that you can do well, purely nasal breathing, unless you need to talk, of course, is perfect. Find a talk while doing so. Two cardio.

And again, the scientific research tells us that we should all be getting at least one hundred and fifty minutes, and probably more like two hundred minutes of zone two cardio per week. Now in addition to that, a foundational or optimal fitness for room for most people is going to include anywhere from two to four cardio accused training sessions that are separate. That's right, separate from the zone to cardio as well as two to four resistance or strain training, sometimes also aimed at hypertrophy or muscle growth training sessions.

Now we have to acknowledge that most people are probably not going to hit the upper threshhold of all of those three things. Most people simply do not have the time and or discipline to get two hundred minutes of zone two cardio per week, plus four resistance training sessions, plus four cardiovascular a training section that are separate from the zone to cardio. As a consequence, the optimal fitness program that I described that episode. And by the way, it's the program that i've essentially followed for the last thirty years or more includes three cardiff asked lar training sessions, so one longer duration.

So our typical endurance type training, this will be a long, slow jog or a long hike one day per week as well as a shorter Carter vascular training session of about twenty five to thirty minutes, moving a bit faster, getting the heart rate up a bit more, breathing a little bit harder, as well as one a very short cardy of accused training session that would fall under the category of high intensity interval training, things like spring, which don't necessarily have to be done running to be done on a road, to be done on a bike, and set up. So three car diva co training sessions, as well as three resistance training sessions. I want to acknowledge that resistance training can be done with body weight, can be done with weights, with machines.

I talked about the differ virtues of one approach verses another, but nonetheless three resistance training sessions, one focusing specifically on leg training, one focus specifically on torso training. That's right, just shoulders end back all together, as well as some neck training for important reasons that we're mentioned in that episode. And then a third session that was aimed at somewhat smaller body parts by seps, try seps caves and some other smaller parts that been neglected and that are important to train if one wants to encourage muscular baLance, both aesthetically and structurally, to avoid injury and have excEllent posture.

So those were the core elements of that foundational fitness program. And I mention then, and i'll mention again now that, that program is not a Mandate. IT is not an absolute requirement for anyone. To follow IT was simply meant as a tempt from which people could evaluate their own existing fitness program, perhaps modify IT somewhat or a lot or if you're interested in trying that specific fitness program that you could do that. And we have provided a link book to that episode in the showed captions, but we've also provide a link to a table or chart that describes that foundational fitness program.

IT provides examples of different cardigan cute training and resistance tight training sessions, and IT describes some potential exercises and the rationale for those exercises and the rationality for selecting, particularly repetition ranges and rest between sets. All that information is available completely as zero cost. You don't even need to sign up for anything.

You simply go to the link that we provide in the shown out captions. And there's a downloadable PDF there for you to explore. Now in addition to the solo episode that I did about optimal fitness protocols, we did a six episode gas series with doctor andy galen, who is a professor of physiology at the state, florida, in a world expert in all aspects of exercise and muscle physiology.

That episode described a lot of the science, and in particular, science back tools for improving everything from a long distance and dance to anoroc c capacity, strength, hyperdrive, py speed, power recovery, nutrition supplementation and ways to develop a year long program that will ensure you ongoing progress in that serious doctor and I open provided an enormous amount of valuable information such that anyone and everyone, meaning the person who is just interested in starting a fitness program or improving their existing fitness program. Or the elite athlete who's interested in improving their sprint times or their jump height or their power lifting or their marathon time could clearly benefit from some or all of the protocols that he described now because that series is so extensive in terms of its debt and breath again, providing so much value at zero cost, thanks to doctor any galban's expertise. But at the same time, because IT might be a little bit intimidating for many people out there to try and figure out which protocols to incorporate into the existing fitness regime.

I thought it'll be fun and very beneficial, al, to talk about some of the key tools that were described throughout that series that one could consider incorporates into the existing fitness routine now. So that's what this episode is really about. It's about the tools that I personally clean from those discussions and that I found to be a tremendous value in improving both my cardiovascular fitness, my strength and hypertext y training, my recovery and other aspects of my overall in this protocols.

And when I say beneficial, I mean in terms of improving my fitness, improving my strength and hypertrophy training and that have improved the various metrics of fitness, lifespan and health span, which include things like hearts rate variability, resting hearts rate, blood pressure, vo 2 max， as well as some of the fitness metrics that were described during that episode series with talk any open, such as performance metrics, s. The ability to jump a certain distance, the ability to run a certain speed or to run a certain distance at a given speed, the ability to move weights in good form for certain number repetitions. Again, all of the metrics s of performance and health are going to vary tremendously from person to person depending on where you're starting, how long you've been training, other aspects of your health.

The tools described in today's episode are designed for everybody. Again, these are simple tools that you can put into your existing routine that should really move the needle forward in terms of improving your overall levels of fitness and health. Okay, let's talk about the tools to improve your fitness. The first tool is to mesh your zone to cardio with your daily activities.

So for those of you that don't know, zone to cardio is the type of movement that we typically call cardio exercise that elevates your heart rate somewhat, increases your breathing somewhat, but that still allows you to Carry out a conversation without having to pause or to gasp in order to complete your sentences. Okay, so that's a general rule of thum for zone to cardio. Now, for those of you that use a fitness tracking er, you can monitor whether not you are in zone to cardio very precisely.

But if you're like me and you don't use a fitness tracker, it's very easy to know if you're in zone to cardio because again, it's that level of output that put you right below or somewhat below the threshold where if you were to exert yourself with any more intensity that you wouldn't be able to complete your sentences. Now this could, of course, be evaluated by jogging with someone, or walking with someone, or hiking with someone and Carrying out a conversation. If somebody isn't available, you could of course do this by trying to speak out loud and have a conversation with yourself.

Or if you want another way to monitor whether not you're in zone to cardio without having to use of fitness tractor, you could simply ask yourself whether not your maintaining a level of output that increases your heart rate in your breathing, but that allows you to maintain purely nasal breathing the entire time. Any of those approaches will tell you more or less whether not you're in zone to cardio. Now the scientific data tell us that we should all be getting anywhere from one hundred and fifty minutes to two hundred minutes per week, minimum of zone to cardio for sake of cardiovascular health.

So reva vaasa lar health and a number of other aspects of health that are important essentially to everybody for health span and lifespan. Now, many people, including myself, scheduled zone to cardio into their weekly fitness regime. So for me, I have one day a week.

For me, IT falls on a sunday where I go out for a job that last anywhere from sixty minutes to ninety minutes. Slow jog, I can maintain nasal breathing the entire time, or have a conversation with somebody else or myself entire time, if I like, or sometimes that consists of a hike by myself for with other people. And sometimes those highs extend anywhere from an hour to four hours, depending on the circumstances at central.

I will mention that whenever possible, I try to do that once a week zone to cardio session out of doors, because I like being in nature, and I like getting sunlight, and I like getting fresh air. Now, during the discussion of doctor and a galpin, I explained how I get my zone to cardio. And I acknowledged that that once a week session doesn't always allow me to reach that hundred and fifty minutes to two hundred minute minimum threshold of zone to cardio for a week.

Sometimes IT does, sometimes IT doesn't. And his response to that was very reassuring. What he said was, look, if you want a schedule zone to cardio and head out for a long sunday jog or hike, terrific.

If you want to schedule zone to cardio as two or more sessions on the trade milk on the bike, great. But that he doesn't actually think of zone to cardio as exercise at all. And to that, I guess.

And then I was a little bit deflated. I thought, great. I am doing all this zone to cardio. You don't even consider that exercise. And then when he said he was very reassuring, and I think it's going to be very reassuring to all of you, he said, first of all, zone two cardio is absolutely critical to our health for a number of reasons that I already mentioned. But in addition to that, zone to cardio does not impede and in fact can enhance our other aspects of fitness.

So for example, our strength training, our hypertrophy training or any type of speed work or other types of cardio esca training, one might do. And that the best way to get zone to cardio is okay if you want to schedule schedule IT as a session, but that to simply increase the amount of walking, and in particular, walking at a rapid pace, that one does, and to increase the total amount of movement that ones getting throughout the week. So taking groceries in and out of the grocery store, running around with the kids, taking a walk with a coworker while having a work discussion, taking your calls for work, while passing in the office or going outside, what he impressed on me is that zone to cardio can be mesh throughout the daily activities that I and everybody else generally have to do.

And this was a great relief to me because I, as many of you are, and extremely busy, I don't have time to schedule in more cardio per week. At least I don't see the way I could do that without reducing the amount of sleep that i'm getting or without reducing the amount of social connection that i'm getting with family and friends, both of which are extremely important to our mental health and physical health. So the basic tool here is, yes, get two hundred minutes per week, minimum of zone to cardio and know, as I said, two hundred months, not one hundred fifty minutes to two hundred minutes, i'm going to set the higher threshold of two hundred minutes per week minimum of zone to cardio.

But that you don't need to schedule that as time on the tread mill if you want to. great. But what was communicated to me from doctor and I galpin is that zone to cardio is immense, sly, beneficial.

It's not going to impede and in fact, it's going to improve other aspects of fitness and that IT does not have to impede. And IT is, in fact can improve other aspects of our daily life, like our ability to engage socially, our ability to have a great output at work and whatever type of work you do. So the message is very simple, get two hundred minutes or more of zone two cardio per week.

And the message is also a very reassuring one, which is that that zone to cardio can be spread throughout your daily activities and that if you're doing enough of IT, you probably don't even have to count the total amount of a zone to cardio that you're getting. If you simply make the effort to move around a lot more during your daily activities and to mess that zone to cardio with your daily activities, you're going to hit that threat hold of two hundred minutes per week minimum. Now that's a great message for me because i'm already doing the three resistance training workouts per week.

I'm doing what now I can just call the two other cardiovascular training workouts per week because now I don't even count that long sunday Rogers on a hike as exercise. I just considered that movement out of doors on the weekend. And in doing so, it's also allowed me to really enjoy that a lot more.

There's something about considering something, a fitness training program that shifts IT from just recreation and enjoying life to training. And I, of course, love training. I love training in the gym, and I love training out of doors.

I love running. I love lifting. wait. I love all sorts of physical training. I know many people do. I know many people don't. But if one looks at zone to cardio is just part of their daily life. You're far more likely to get that zone to cardio in and all the benefits that come with IT.

And you're also opening up time for work for social engagements I end to do and and pay attention to other aspects of fitness, which is what we're going to talk about next. The second tool that i've incorporated into my fitness regiment, and that I believe can be of great benefit to, Frankly, everybody, is to start including low repetition, pure strength work. Now some of you may already be doing low repetition, pure strength work, but I believe that most people don't.

Most people who do resistance training or using either machines or freebie ts or some combination of those, or perhaps are using body weight, and they tend to focus on repetition ranges from about five and usually more like six repetitions out to about ten and perhaps fifteen repetitions. Now, of course, doing resistance training in repetition ranges of five to fifteen reps per set, provided it's done at sufficient intensity. So either too failure, close to failure, of course, in good form, is tremendously beneficial.

IT can help build strength that can enhance I project y. There is tremendous value to training in those repetition ranges. But when I SAT down a doctor and a alen to discuss resistance training specifically, he made IT very clear that at least for some portion of one's the early training cycle, so perhaps eight weeks or ten weeks, or in the case that I adopted twelve weeks, there is tremendous benefit to training in the three to five repetition range, and maybe even lower.

So the second tool of training, specifically for strength, in the three to five repetition range, is something that I started to incorporate after I SAT down to record that series. And i'll just tell you a few of the benefits that i've experienced, and then i'll tell you the specific protocol that makes IT very easy to do this. The most obvious benefit to me was that I got much stronger and that that strength persisted such that when I went back to using higher repetition ranges, so typically attract with weights or machines in the six to ten repetition range, sometimes a little higher, sometimes a little lower.

But never before had I specifically trained in the three to five repetition range exclusively for a period of ten to twelve weeks. And when I did that, I of course gained strength. But that strength stayed with me such that when I return to higher repetition ranges, I could use more way in good form.

And that, of course, enhance strengthened hypocrisy further. In addition, there was another effect that was, at least to me, very unexpected, which was that my cardiovascular training improves significantly. Now why would this be? Because typically a three to five repetition set does not elevate the heart rate for long enough that you would consider cardiac lar training.

And of course, the rest periods between those sets is pretty long as well. So even if heart rate goes up during those heavy sets, it's gonna down during those long three to five minute records between those sets. But what I noticed was that my overall posture in my ability to maintain cardiovascular put while using good running form or good growing form, was also vastly improved.

And the logical interpretation of why that would be is simply that the muscles got stronger and those same muscles are being incorporated into the cardiff asculum, let's call IT, endurance work that i'm doing another days. And therefore I can Carry out those cardiovascular training sessions in Better form for longer page of time. I actually felt much stronger during my cardigans cute training as I got much stronger moving these heavy weight loads for low repetition sets.

And then the third specific benefit that I noticed is that when training heavy for three to five repetitions per set, I didn't get sore. And this, to me, was an incredible benefit, because typically when I trained in the six repetition to fifteen repetition range and I take those sets to failure or near failure, I do experience some soreness the next day. Ordinary arly that sourness isn't so intense that IT prevents me from doing any of the other sorts of workout that I do.

And for those of you that have visited that foundational fitness protocol, you know that I hit each major and minor muscle group once per week directly as well as once per week indirectly. That's the overall structure of that program in order to allow sufficient recovery between those resistance training workouts to be able to make ue progress. Now by training in this three to five repetition range that doctor and I gell bin suggested, I was able to improve my strength, improve my cardiff, asked lar output, reduce sourness.

I also just felt Better overall. I had a lot more energy after those workouts that I typically do after my resistance training sessions. When I use higher repetition ranges.

There are just a number of different things that make me feel, wow. This is really a powerful protocol. And of course, moving heavy your weight in the gym feels good to IT feels good to get stronger. At least there's a positive feedback there for me and I think for most people.

And I should also mention that for those of you that are reversed to doing heavy or resistance training in this three to five repetition range, because you fear that IT will make you too bigger, too bulky, training the low repetition ranges is actually more gear tordis, increasing strength and is shifting away somewhat from increasing hypocrisy or muscle size. So that's a great benefit for those of you that want to be strong and also want to maintain cardiovascular fitness, but you don't want to add muscular size. And of course, for all of you that want to add muscular size, it's well establish that increasing your strength will allow you then to return to patterns of hypertrophy training that allow you to use heavy your weights and therefore induce greater hypercharged y.

So there are also so many reasons to incorporate these strengthening protocols. So the way that dr. Andy gapin suggested one do IT, and was the way that I did IT, is uses three by five protocol. The three by five protocol is very straight forward. IT involves doing three to five exercises per workout.

Okay, so if to work out for legs three to five exercises, if it's to work out for some upper body muscle, three to five exercises, three to five exercises for three to five sets per exercise, three to five repetitions per set in, three to five minutes of rest between each set. In addition, he emphasize that one can do those workout three to five times per week. Although i'm going to put in astros next to that last statement because I found that I couldn't do the three by five protocol, say, for legs specifically, three to five times per week, I realized that might be possible for some people.

But i'm somebody who, like many of you out there, either doesn't have the time or doesn't have the recovery capacity to train my legs three to five times per week, even though I acknowledged that there are probably ways to do that, that would still low me to recover. IT just simply starts ts to impede into other areas of training. IT starts to impede other areas of life, like work and family and sleep and all the rest.

So what I did and what I am suggesting you try is for any existing resistance training that you're doing to take a period of eight or ten or ideally twelve weeks and do the vast majority, if not all, of that resistance training in the lower repetition range that's designed specifically to induce strength adaptation and to not pay attention to whether or not you're hitting that same muscle group three to five times per week. Rather, if you train your legs once or twice per week to simply do all of the work for your legs in that three to five repetition range, if you train an upper body muscle or muscle groups, chest, shoulder, back once per week or twice per week to just stay within that three to five repetition range for those working sets, right? Warmups can include a few more reps.

And then to adhere to this, three to five exercises, three to five sets per exercise, three to five repetitions per set, and three to five minutes between sets. Now, the one exception to this that I incorporated was that for very small muscle groups, so for instance, the rear delle toys, or for network, or for caf work to not rely purely on three to five repetitions, but maybe to work in a range of anywhere from five to eight repetitions. So still fairly low repetitions, but not so low that IT restricts you to three to five repetitions.

The reason for that is that I and I think a lot of people out there find IT hard to fatigue those smaller muscle groups adequately with good form when restricting oneself to those low repetitions. However, for big compound movements like presses and squats and dead lisson gu ham raises and things of that sort, maybe even leg extensions and leg curls, which are isolation exercises, of course, to really restrict oneself to those three to five repetition ranges that take you to failure or near failure. I listed off the benefits of doing that, that I experienced, and i'm confident that you will also experience a lot of benefits.

So just remind what some of those benefits are. You get stronger, which feels great, that occurs within your weight workouts, but IT also Carries over to your enduring training sessions. I also noticed that when we're returning to higher repetitions for resistance training, so after twelve weeks, shifting away from three to five repetition ranges in going back to training in the six to ten repetition ranges, mainly occasionally up to twelve fifteen, but really mainly restricting to sixty ten repetitions that you can move much of your weights in good form and thereby induce more hyperdrive phy, while still also continuing to gain some strength.

And another benefit was, again, reduce sourness compared to when training with higher repetition ranges and more mental freshness. I guess the only way to describe IT when training in those lower repetition ranges, I don't know about you, but when I finish a really hard, our long resistance training session done in the six to twelve repetition range, there's a certain type of mental fatigue that even if I eat properly afterwards, even if I hydrated properly, that IT tends a sap, a bit of my mental energy later in the day, but that the training at the three to five repetition range did just the opposite. That actually enhanced my focus on my cognition, my overall levels of physical energy, which is great, because IT allows you to do all the other things that will require to do throughout today.

And by the way, you also allow you to get more of that zone two cardio. So if you want more details on the three by five protocol, again, that's time stamped in the relevant episode on strength and hypertension y that we did with doctor and galpin. I'll also provide a link to that specific timestamp in the shoote caption to this episode.

I do you want to point out that you don't just jump right into heavy sets of three to five repetitions. You need to warm up adequately for some people that warm up. Will be higher repetition set.

So I ten to twelve repetitions, which just the empty bar or a light weight, and then adding a little bit, await in doing eight repetitions and maybe six repetitions. And then your work sets, as they are called, of three to five repetitions. Or perhaps you like me, and you prefer to do low repetition, warm up.

So this was also something that I discussed with dr. And garden. And that, for me, has made a tremendous positive impact on all my resistance training, regardless whether not IT is low repetition or higher repetition. And that's to do a brief warm upset, that is somewhere in the range of six to eight repetitions, very light, just to get familiar with the movement.

Then to do a second warm upset, that includes some load on the bar or the free weight or the machine, and then a second warm upset, again, this could be free weight or machines that incorporates a bit more load, but still keeps the repetitions low. So in the four to six repetition range. And then maybe especially at the beginning of the workout.

And my core body temperature is intelligent, yet i'll do a third warm up. But that third warm up, which of course, is going to be progressively a little bit heavier than the first second warm up, is still going to fall within the low repetition range. So just two to four repetitions for me, including a few more warm upsets, with progressively heavier weight on each warm up, but still keeping the total repetition count low.

So somewhere in the range of two to six repetitions has been very beneficial for improving my work output during the so called work sets, regardless of whether not i'm training in the three to five repetition range or whether not i'm training in the six to fifteen repetition range. I know for for some people, this might be kind of surprising. How is IT that my workouts are actually higher repetition than my warm upsets? Or put differently, how and why is IT that my warm upsets are lower repetition in my work sets? And that's because I fall into this category of people that tends to fatigue pretty quickly when doing resistance training.

So for me, keeping the repetition count on any individual warm ups that pretty low has allowed me to really improve my strength output and really improve my strength and hypertext y training when I shift to the so called work sets. So I already listed off a number of important documented benefits and benefits that i've certainly experienced by incorporating low repetition pure strength work into my early training cycle for periods of eight to twelve weeks. In addition to that, during my conversation with doctor and I open, he said something very important for everyone to hear and understand.

He said, when you look at the data on aging and performance, in particular muscular performance, you see some very interesting patterns with them. The data he said, for instance, that for every year after age forty, there's a one percent drop in muscle size that can be offset by resistance training. But that if you don't do resistance training, that you won't to offset.

And during that series, we also talked about the minimum requirement for six and probably more like ten working sets, poor muscle group per week in order to at least maintain muscle size, not just eight, forty and beyond, but even at Younger ages. okay. So that's muscle size one percent decrease per year unless you do the right thing.

And the right thing is get six to ten working, that's per week in order to offset that decrease. And if you trained properly for hydrophone, yes, you can still increase muscle size past eight forty. In addition, he said that there is a three to five percent reduction per year for every year, passage forty in strength and power.

Now that's a very important metric because what is telling us is that the drop off in strengthened power is significantly greater per each year after age forty. Then is the decrease in muscle size telling us that we have to do something to offset that decrease in strength and power. In addition, he mentioned that for every year passage forty, there is an eight to ten percent decrease in speed and in explosive veness.

And so if one is interested in maintaining speed of muscular movement and explosive veness of the muscular movement, something that perhaps important to a number of you, one also has to incorporate training, specifically gear toward maintaining or improving speed and explosively. Now I, like many people, are not so interested in speed and explosiveness. I know they have their utility, but I am interested in maintaining muscle size over the course of my life, perhaps even adding some muscle to particular muscle groups.

I'm also very interested in at least maintaining and ideally even gaining some strength and certain muscle groups throughout my entire life span. And that's not just for performance reasons. That's also because we know that maintaining or improving strength of our muscles is very important across the entire life span, but especially in the years spending from forty until death, which I think for most people fall somewhere between fifty, sixty, seventy or ideally out into the eighties and nineties or hundreds, right?

That's what we are all seeking, is to die later in Better health. And in order to do that, we have to dedicate some very specific training protocols in order to maintain or build strength. So to summarize, in addition, all the positive reasons to do dedicated strain training that I mentioned before, it's highly recommended that you do some dedicated es train training for the purposes of offsetting the age related decline in strength that occurs again, three to five percent per year past eight forty, which is a pretty significant decline.

But the good news is, if you do the three to five protocol for, say, twelve weeks per year, and then you continue to resistance train using other repetition ranges, here, our hypocrisy and strength, or perhaps even muscular endurance. The good news is you'll maintain your strength and perhaps even build your strength, offsetting that natural decrease that would otherwise occur. I'd like to take a quick break and acknowledge one of our sponsors, athletic Greens.

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The next tool about to describe relates to your cardio askar training, and it's a tool that can greatly improve your cardiovascular fitness with a limited amount of time commitment. But that is not to say that is easy. What i'm referring to is the so called sugar cane.

If you listen to the series with doctor and gain, you may recall our discussion about the sugar cane, which is so named after our friend and expert trainer, Kenny cane. And IT is a very efficient, yet somewhat brutal way to increase your cardiovascular output. So the sugar cane is the type of protocol that you would incorporate once in the period of a week, but certainly not every week.

It's the kind of thing that you might throw in once every two weeks or once every four weeks as a replacement for your other high intensity interval training. The sugarcane involves selecting some form of exercise that you can do at high intensity safely. And of course, they'll differ between individuals for some of you, IT will be a stationary bike.

For others of you, I will be a road bike. For others of you will be running, and for others of you will be rowing. The exact form of exercise is not important.

What is important is that you can generate a lot of intensity. So you're going to be doing some sprint like work, although not all out springs except on the final round. I'll explain, we're all this is going in a moment.

But again, you need a selected movement that you can do without injuring yourself while still performing a movement at high intensity. So for me, that would be running for you. IT might be something else.

The sugar cane is pretty straight forward in structure. IT involves three rounds after a brief warm up, of course. So you're going to do three to five months of jogger or jumping jacks or skipping rope, something to get your core body temperature up so that you're prepared to do the high intensity work.

And then there are only three rounds of high intensity work, and they go as the following. In round one, you are going to take two minutes, so you'll need to set a timing for two minutes, and you're going to go the maximum distance that you can in that two minutes. So run the maximum distance that you can for two minutes, or cycle the maximum distance that you can for two minutes, or verse climber the maximum distance that you can for two minutes.

Whatever you select, you're going to do that as far and as fast as you can for the duration of two minutes. So depending on the movement and depending on your level of fitness, that distance might be four hundred meters, six hundred meters, eight hundred meters at seta. Whatever distance you travel in that two minutes, you are going to mark that distance down in your mind, or in your phone, or on a piece of paper, and then you're going to rest two minutes.

So two men to work, then rest two minutes. Then in round two, you're going to go the same distance that you did around one. And you're going to take as much time as you need to do that distance as fast as you can.

So if you went six hundred meters in two minutes, around one in round two, you're going to go six hundred meters and it's going to take you however long IT takes you. Chances are if you really did the best you could round one, you're a maximum output for the first two minutes that in round two is going to take you longer than two minutes to travel that equivalent distance. However, there is the possibility that IT will take you less time, but for most people, it's going to take you more time.

So staying with this example of six hundred meters in two minutes on round one. In round two, you're going to go six hundred metres. Let's say IT takes you two minutes and thirty seconds. You then are going to mark down how long round to tokyo. So in this case, the example is two minutes and thirty seconds.

Then you're going to rest another two minutes and then in around three, you're going to go all out again as fast and as safely as you can for the same duration that you did in round two. And your goal is to go at least as far as you went in round one. And if they're still time left, you're going to continue to go all out again as fast as you safely can until the entire duration is completed.

So it's really just three rounds with two respirators in between round one and round three. And then I highly recommend that after around three, that you do some sort of dedicated cool down. So instead of just flopping onto the bench of the floor of the lawn, that you walk around slowly until you recover your breathing.

The reason I like the sugarcane as a tool that one implements once every day, two to four weeks, as a replacement for one's typical high intensity interval training is several fold. First of all, if you provide the right intensity in round one and round two and round three, IT is sure to elevate your heart rate s substantially, and in doing so, improve your view to max, which is correlated with all sorts of important metrics related to health span, performance and lifespan. Second of all, IT game, a fies things a little bit IT pits you against yourself in the sense that if you go out at maximum speed again, performing a movement that you can safely perform at maximum speed in round one well, then you have something to compete against in round two and around three.

And that makes the high intensity interval training, first of all, very intense, but also IT makes IT kind of fun in a way that lets you forget just how painful the whole thing is. The next tool to improve your fitness is called exercise snacks. And as the name suggests, this is a fun one and was suggested by dr.

Andy galpin as a way to either enhance or maintain your fitness depending on how you're core or foundational fitness program is going. So when I say core, I don't mean your ABS. I mean, whether you're getting your regular cardio in your regular resistance training, if you were to add one or several of these exercise snacks per week, IT can further improve things like vio two max muscular endurance at seta.

I'll talk about the specific snacks that you will be doing in a moment. However, as doctor and galpin also pointed out, there are times in which we happen to not be following our foundational fitness program, either because work demands or family demands or we're traveling. We're simply not keeping up with our basic routine.

And under those conditions, exercise snacks are a terrific way to maintain the fitness that you've already built and developed. And you don't lose any ground in a week, say, where you get particularly busy. Now exercise snacks can take on a variety of different forms, but for sake of simplicity and clarity today, we're going to divide them into two major categories.

The first category are exercise snacks that are going to improve or maintain your cardio askar fitness, your ability to run or cycle or row some distance, say you, twelve minutes or longer. Okay, but keep in mind, these exercise snacks are very, very brief. They don't require that you do them for twelve minutes or longer.

What they are going to do is either maintain or enhance the type of endurance that allows you to continue in an activity for twelve minutes or longer. The second category of exercise snack relates to muscular endurance. Muscular endurance is a very important aspect of fitness. And even though some people are already training for muscular and dance is something that most people are not doing enough training for muscular endurances.

Your ability, say, to maintain a wall set, or to maintain a plane, or to do the maximum number of pushups that you can do in one session, the sort, you know, drop to the floor and give me as many pushups as you possibly can type of thing, or as many sit ups as you can type of thing. Muscular dance translates to a number of other aspects of fitness, and it's something that we should all be working on. And again, many people just don't make spaceship in the regular routine.

So now we have these two categories of exercise snacks. One gear toward enhancing or maintaining your cardio askar fitness as IT translate tes to longer duration in dance activity, so twelve minutes are longer. And then the other category is purely muscular, which is essentially some bwd of exercise that's going to be fairly brief anywhere from a minute to two minutes, but certainly less than twelve minutes.

okay. So let me give you an example of an exercise snack for enhancing your londres ation international trail minutes or longer. And this is the sort of thing that if you are going to incorporate into routine, and I highly recommend that you do, can essentially be done any time with no warm up.

A good example of an exercise snack of this type would be to suddenly stand up from your desk and to do one hundred jumping jacks now, depending on how fit you are and how fast you do those jumping jack and how wide and all you do those jumping checks. Meaning you, are you doing these kind of little things where your hands don't actually meet in your hand, like parting your legs just a little bit, or you're doing full jumping to actually really jumping in. You setting your feedback as why is you comfortably and safely can then bring your hands together.

IT could take you anywhere from thirty seconds to ninety seconds. okay? So in the case of jumping jacks, you may end up doing this for ninety seconds.

But the point is to simply do hundred jumping jacks, or if that takes too long, you can even do just twenty five or fifty jumping jacks. The point is that it's going to get you moving your muscles. It's going to get your heart rate up OK, even if you're very, very fit.

If you're doing these fast enough and you're doing them with proper form, it's going to get your heart rate up and then you're done. You can sit back down to your desk or you can continue to walk through the airport. Yes, I ve done these in the airport, typically not well walking toward my gate, but at the gate.

But occasionally i'm feeling with thargelie or I haven't had the opportunity to train that day and perhaps I won't get the opportunity to train. So i'll do something like a hundred jumping jacks well, face in the window. So he feels a little less awkward facing people while you're doing them.

And of course, you don't have to do jumping jacks. And equally effective type of exercise snack is to find a stairwell and to simply got that stairwell as fast as you safely can for twenty to thirty seconds. So perhaps just find the bottom of A R well and go up that stairwell as quickly as you can, and perhaps go down as quickly as you can, and just keep doing that for about twenty to forty seconds.

And then you essentially done. You could also up to pick some distance away from your car in the parking lot. You don't assume me. You're not Carrying any heavy bags or anything and simply run here your car. So twenty to thirty seconds of not necessary all out sprinting, you don't want to injury yourself because, again, this is done without a warm up. These exercise snacks are designed to be inserted into your day in a week, essentially at random.

You could plan them if you want, but any time you feel inspired or perhaps any time you you're feeling like you don't want to do on, you could simply do one of these exercise snacks and of course, doing jumping jacks or running to your car or taking the stairs very quickly up and down or just up and then walking down, for instance, and doing a few jump in jacks. Things of that sort, of course, can take on a near infinite number of different variations. So if you don't like any other variations that I just presented, you can easily come up with something else.

Again, the purpose of these exercises taxes to get your heart rate up. It's, of course, to do this while not getting injured. And IT is entirely compatible with an existing exercise program. IT in no way is going to impede your performance in strength or are petrify or other forms of long form and dance or high intensity and travel training.

Quite to the contrary, everything we know about these exercise snacks that they enhances various aspects of your physiology in ways that promote both recovery and performance in your other types of exercise and your other types of athletic endeavors. So no reason to think that they are going to be problematic for your training. But of course, don't trip, don't fall, don't undertake a movement that put you a range of motion that has you hurting your back or near any other party, your body, you start off slowly and find something that really works for you.

So these are very easy. They take very little time. They're fun, to be honest. And as was discussed in in the conversation, a doctor in a galpin, they're also very effective. The second category of exercise snack are the exercise snacks that enhance muscular endurance.

So muscular endurance is the type of enduring that allows you to maintain a fixed position for some period of time, usually somewhere between one and three minutes. But these endurance bouts are never going to last twelve or more minutes unless you are exceptionally involved in terms of your muscular and dance sibling ties. What i'm talking about here are things like plant wall sits, maximum number of pushups things of that sort.

And this is an aspect of fitness that translates to other aspects of fitness in a very important way. And again, this was covered in the exercise series of doctor and the galpin. I don't want to go in to any of the details now because IT was all covered.

There is very easy to look up because it's time stamped. But just in brief, muscular and dance allows the build up of more microvascular supply to muscles and connective tissue in a way that allows delivery and removal of more nutrient and waste products. I realized to the physios things like nutrient and waste products, as far too, brought a category.

But what we're talking about, here's the ability to deliver more fuel and oxygen and to remove waitee products of muscular effort, or to be more specific, neo muscular effort. This is a great thing because they can help you enhance your strength training, enhance your hypo trophy training, enhance your long distance endings and your middle distance and even your short distance endurance. And these exercise snacks for building muscular and dance are exceedingly easy to do, and you can even do them while talking on the phone, especially if you're using headphones.

Or if you have your phone on speaker, a good example of exercise snack for muscular endings would be a thirty to sixty second, or perhaps longer. Wall sit. So remember, wall sits. walls.

Sets are, as the name suggests, where you put your feet out some distance from a wall, you squat down into a seated position, but there's no chair there, and then you maintain that seated position. And that is harder to do over time. okay? You could lean back against a little bit harder if you wanted to gain some extra support and continue with. The idea here is that you're going to go necessarily to muscular failure.

But to the point where you can continue to sit in that walls set position, you could also simply do this as an air squat down to the bottom position where you're comfortable and then you don't want to rest down there mean you want to maintain some attention in your quarter steps and other muscles of your lower body so that you are actively trying to support yourself in the seated position. But without a seat below you, that can be done again while on a speaker phone conversation that can be done that random throughout the day. You can just decide, OK, i'm going to do a while set now and i'm going to time myself.

I'm going to see how long I can do this for or you could decide to do a plank. I've done this well on a phone call. Sorry if I was you that I was talking to, but I put the phone on speaker and just gotten into a plant position and then I just have the conversation in the plant position.

I don't fight to maintain that plant position past the point where I could continue to have a conversation. So again, this is a type of exercise that one is trying to incorporate into their daily routine. If you wanted to dedicate a special amount of time just to doing these exercise snacks, you could, but it's far more reasonable to assume that people will incorporate these into their daily routine more regularly if you can incorporate truly into the other aspects of your routine, like work, you do this while watching TV or listening to a podcast.

One form of muscular and dance exercise snacks that's really terrific and is a bit of a chAllenge that's fun, is to just simply see how many pushups you can do. And we talked about proper push shop form during the episode ies with doctor, any girl pin. But here what we're talking about is chest all the way to the ground, so IT touches the ground, then pushing up to your arms are completely straight, that one push up and then continuing in piston like fashion, meaning you're not pausing at the top and taking a bunch of breaths.

You're not going to a plank position, in other words, but continuing to do as many pushups as you can to see whether not you can enhance that number over time. And in any case, just to simply get your body working to engage the muscles of your chest, your shoulders, you try steps in your core at and to do that, everyone's in a while. So instead of needing somebody to say dropping, give me twenty, just see whether or at some point, any point throughout the day and get into a pushup position to your maximum number pushups.

And they just mentally note that number of to yourself. Again, these exercise snacks serve multiple roles. They're designed to get you moving, to get your heart rate going, to maintain or enhances your fitness and other domain s of fitness.

And this is very important to not take too much time out of your schedule. In fact, like zone to cardio, right, being the type of movement that you're just going to do a lot throughout the week, caring groceries at that. As we discuss earlier, these exercise snacks are designed to be incorporated into your daily life.

And I must say that having started doing these after recording the series with doctor and galpin, i've noticed two things, first of all, including these exercise snacks at least once a week and more like three to five times a week for me. So that's one exercise actually done three to five times per week has definitely correlated with improvements in my fitness in other domains of fitness, strength hypertrophy long distance international IT tat now changed a number of other things as well as a consequence of that series with dog into yelp. And so I can't say for sure that it's the exercise snacks per say that are causing all those positive shift.

Have to imagine that it's not just the exercise snacks, but theyve become an important part of my routine. And that relates to the second point, which is that the exercise snacks are designed to be fun and easy. And so I really enjoy doing them so much, so that if I don't do one for a couple of days, start to crave them a little bit, kind of like the other kinds snack.

The next category of tool to improve your fitness relates to breathing or aspiration. Breathing in respiration is an enormous topic in and of itself. In fact, I did an entire episode on breathing and respiration.

And this is a topic that my laboratory works on extensively as IT relates to anxious control and some other aspects of mental health as well as to physical performance. For today's discussion, I wanted you to review a few tools that one can incorporate both into workouts and around workouts that can greatly enhance fitness and recovery. The first one is the type of respiration tool that you use between sets of exercise.

And again, here we are talking about resistance straining, but we could just as easily be talking about rest between rounds of, say, high intensity interval training. So for instance, between bouts of sprinting on the track or the bike or the tread, Miller, the rower, a great pattern of breathing to incorporate during rest between sets is something that i've talked about before in other context, which is the physiological side. The physiological side is a deep in hill, through the nose to maximum or near maximum, inflate your lungs.

And then a second, very brief in hill. And it's necessarily brief, because your lungs are already pretty ful to maximum implant your lungs and to make sure that any of the little sex, the little evil of your lungs that have collapsed during the exercise exertion will reinflate and then a long x hae until long empty. So i'll demonstrated IT right now, as I done many times before. But if you haven't seen IT or heard IT before, it's two inhales follow by an extended excel and IT goes like this.

You know, knows that the inhales were through the nose and the x sale were through the mouth. That's the ideal way to do IT for a number of reasons. Check out the episode that I did on respiring physiology OK breathing. If you want more details on why that is, but to inhale through the nose and a long, extended excel through the mouth, the so called physiological side, not named by me, but rather named by physiologist in the one thousand thirties, is, as far as we know, the fastest way to shift your nervous system from so called sympathetic drive to more parasympathetic drive, from a state of greater alertness to a state of greater calm.

Now, the reason to do this between sets of resistance training is that the more that you can shift yourself from sympathetic drive to paris, sympathetic drive, that is, from alert to calm in between sets, the more energy and focus you can devote to exertion during your working sets is a one way to do this that's very convenient and very effective, is to consider the last repetition of your set of physiological side, which is not to say, okay, I will want to be very clear, which is not to say that you should do the physiological side during your set, that in fact, I recommend you do not do that. But rather, if you're doing six repetitions of a given exercise and you would say fail on the six or you do that six to the repetition and you're just close to failure because again, your works set should be two failure or close to most of the time, then set down the weight and then you're going to do the next repetition as the physical ological side, meaning you're not going to do the movement. You're going to think of doing a physiological size as the last repetition of every set, not during the last of the resistance training movement.

okay. So the physiological size, something you do at the beginning of the rest period immediately following a set, if you'd rather think about IT that way because it's more convenient than inking about is the last rep of the set, be my guess, whatever works for you. But what you will quickly find is that if you do a physiological side right after completing your last repetition, you calm down much more quickly, your heart rate will come down more quickly and you'll recover more completely in whatever designated rest period you've allowed yourself, whether or not its thirty seconds, which would be very short, Frankly, or it's a five minute period of rest between sets.

If you do one, truly just one physiological side, the beginning in the rest of odd, you are going to effectively shift your nerve system in the direction you want IT to go during those rest periods. And of course, of your training heart during your working sets, you run zero risk whatsoever of feeling so calm that you don't feel motivated to do your next set. I promise you that they allow you to relax more at the beginning of the rest period, then you ordinary would to shift into a state of rest.

They're differ opinions about whether not you should walk around or stay still during a respire. I like to walk around of IT and stay standing. I'm not one of these people that kind of collapses into a sea shape on the bench in between says, I like to stand up and bread Normally, walk around during the water.

It's at, in any case, doing a physiological side to beginning at each rest interval between work sets of resistance training is a very effective way to enhance your focus and your output during your working sets. Now the last aspiration tool to improve your fitness is, again, a tool gen from the discussion with doctor and the galen and that to include a three to five minute period at the end of every single workout. So doesn't matter if it's high intensity interview training or its resistance training or it's a long run of some sort at the end of every workout to take three to five minutes.

So you want to set a timer and to do some form of parasympathetic that is coming promoting breathing in order to shift your nervous system from a state of heighten alertness and output into a state of recovery. Because, as you all well know, by now, you get fitter, not during your workouts, but rather after your workouts, in between workouts. So you stimulate the adaptation during a workout, but you get the adaptation, you get the actual improvement in between workout.

And a common mistake that many people make, and I made this mistake for years, was to finish a great workout. And then, you know, you're texting on your phone or you're talking on the phone, your driving home, it's certainly not as intense the workout that you just did. Maybe you're even feeling really calm from a nice long jog.

You had a particularly good work out that day and you're feeling really happy. So you're enjoy the high, so to speak. Well, when you do three to five minutes of what's often called down regulation breathing after a workout, IT allows you to recover and to induce the adaptation that you've been after, the one that you actually trained for much more quickly.

I can't tell you how many people I know who start to corporate this. Their workouts find that they recover far Better from their workouts, which might seem a little bit surprising. Why would IT be there? Just three to five minutes of some activity would enhance recovery to such a great degree. And that because typically people don't book and their workout, they finished their workouts.

And of course, they're not continuing to lift lights or run, but they move about their day in their life, even if it's preparing a meal in a way that the level of stress, and therefore stress hormones, things like cortez, all a drennen, things that, by the way, are excEllent to elevatory a workout, things like in flamm markers, which, by the way, are great to enhances during a workout that actually happens during a workout. You have a massive increase in inflammatory ory markers, which might seem bad, but all of those things are enhancing the adaptation that you're seeking. But as soon as those workout in you want to shift into recovery mode, and this three to five minutes of downed regulation, breathing is a terrific way to do that.

There are couple different patterns of breathing that will work best. But all of them emphasize x sales. Kay, I want to repeat that.

All of them emphasize x sales. So for instance, ince, you could just choose slow, deliberate breathing. How does that emphasize x sales? Well, ordinarily, when we breathe, we inhale actively and we excel passively.

Whenever we deliberately breathe more slowly, we are actively x sAiling. And so active x sales really promote the coming response in brain and body. The other thing you could do, which many people are now doing, is to do a repeated round of physiological size.

So the double and hill through the nose, long excell through the mouth, but repeated for a, say, three minutes. That's another version. The other thing you could do is simply to notice your x sales and to emphasize your exams, make them longer and more vigorous, then you're inhales.

Now you don't want to turn this into a breath work session where you're you know you're doing, you know puny oma cuddly I breathing or something of that sort. The idea is to calm down. So any time you're extending your x sales, you're actively examining, you're trying to slow you're breathing down overall, you're going to shift yourself in the right direction.

So rather than complicate this type of tool, the best thing you can do is just focus on those x sales, slow your breathing overall, use physiological size if you want, or simply sit near vehicle, or if you have to drive home while doing this extended excel type of down regulation. Ideally, you would take a couple of minutes and you shift your whole system by not driving, you know, closing your eyes and just sitting in your car. Stationary, of course, don't drive with your eyes closed or bike with your eyes closed.

Just simply calm down, extended x sales and shift from the workout to the recovery mode, which is where the progress is going to arrive. The next tools to improve your fitness are psychological tools, and they'll really gear tod, enhancing your focus during your workout and separating or segmenting your workouts from the other parts of your day. Of course, workout are naturally segmented from the other parts of your day.

Unless you're running around all day long, you're lifting weights or other heavy objects all day along. But one of the more attractive tools that was presented during the series of doctor galpin that I adopted and found to be really effective is this concept of the line. The line is this concept that you have a physical location, say, at the entrance to a gym or at the start of your run or your bike.

Maybe it's around the stationary exercise device that use, for which, once you cross that line, you are all about business. Okay, you're not socializing or at least not too much. You don't want to be rude to people, but you really focused on your workout. So this is especially effective on days when you're a little bit distracted or you didn't sleep that well the night before. Maybe you got something going on in mind or you in an argument or you're cited about something else.

But if you care about your fitness, which I hope everyone does, and your goal during any work out is to stimulate a particular type of physiological adaptations, train time portrait y longest since its ta, and you also don't want to get injured, so that you can continue to train for your entire life as regularly as possible. The concept of the line is fantastic, because what he does is IT forces you to compartment lize the portion of your life that comes before the workout and after the work out, and also to really enjoy your workouts. This is something is not often discussed, but nobody is.

With the advance of smart t phones, there's a lot of infiltration of other types of communication and information while one is supposed to be exercising. And so our life has become far less compartment alizad than I used to be before the advent of smart phones. Now course, smart phones are wonderful.

They provide all sorts of wonderful tools and benefits. And of course, I use one, and I talk about to incorporate the smart phone in a very specific way to enhance your workouts in just a moment. But the idea a line is you pick a location.

IT can change each workout. But ideally, IT would be at the threshold of where the physical location to the workout begins. And once you cross that line, you were all business.

You are taking care of business, which is not to say that you can enjoy your workouts. In fact, you absolutely should. One of the best pieces of advice that I ever got about fitness was given to me when I was a teenager, and I lifting weight.

And the person who was teaching me how to do that said, one of the best things that you can do, and you absolutely should do for your fitness now and forever. Is to learn to enjoy training hard. And that really stuck with me.

I really do enjoy training hard, but that was something that I learned how to do over time. I took on the mentality that i'm here by choice. I'm here for my own good, and my own fitness is to enhance my life.

So i'm going to enjoy training hard. I'm going to enjoy training effectively. And of course, the days when I trained a little less hard, when I back off quite a bit, I even take rest periods of no a week, every once in a while, every you say twelve to sixteen days.

I'll take a week off and just do some, you know, activities like hiking and things that, sorry, I talk to all about extended laffed, meaning a layoffs more than two days during the episode that I did by myself, which is the optimal fitness protocol episode. But in any case, learning to train hard and enjoy training hard and really making the work out something that is separate from the rest of your life is one of the most gratifying things that you can do to enhance your overall fitness. Because IT really teaches you how to designate your mind and your body toward this one specific set of goals while you are there, and to really enjoy the process, because fitness can be a truly enjoyable process, even when you are exerting yourself especially hard.

And for you massacres out there, IT can be, especially because you're training hard, that IT feels so good. In any event, the key is to set some sort of boundary and know that when you cross into that boundary, you're training, and when you cross out of that boundary, you're done training, which also lends itself to more adequate recovery. And the decompression type breathing exercises we talked about before, i'm not going to tell you whether or not you need to do the downed regulation breathing at the end of your workout within the line or after you cross the line that up to you.

I don't think one needs to get that specific. Now another tool that's wonderfully effective and not just for your workouts, but for all areas of your life, is if you are going to bring a smart phone to your workout to set some boundaries around what you're going to listen to and do with that smart phone during your workout. I see people texting.

I see people doing self is, I see people having phone calls. I see people, I presume, listening to music or podcast. Look, I am not the smartphone police, nor you.

And everyone has a right to use their smartphone in the way that they choose is best for them in order to distract themselves or focus themselves or enrich their life. Look, it's a free world course, or for some, then for others. But you can do what you want with your smart phone.

However, if your goal is to improve your fitness, one of the more powerful things you can do with your smart phone is to decide, before you cross the line into your workout what you're going to listen to or do with that phone or not. So for me, I like to design a playlist of music for that particular workout. And then I just stick to that players.

I might repeat songs that I like a lot, or someone talks to me, well, the music explain. I might go back and restart a ong if they distracted me, that sort of thing, although I do my best to not get into too much social chitchat during workouts, but am friendly. And you know, it's nice when people come over and say hello. I sometimes work out with other people, which case I don't use headphones, I don't use a smart phone, but setting a play list or two, designating a podcast or two, designating an audio book or two, whatever is that you're going to listen to, to really decide what that's going to be before you do your workout.

The reason I say this is that I observe a lot of people, and Frankly, i've observed myself under conditions where i'm suddenly in a taxi communication or i'm bouncing between albums or between podcast or between whatever is on the phone, to the point where rest intervals aren't being controlled well, to the point where focus during sets becomes harder to achieve at the beginning of a set, because in between sets I was focused on a conversation, not on training. I'm a big believer in making your exercise fun, making IT accessible, meaning not so expensive or geographically difficult to achieve that you don't do IT or that IT starts to interfere with other areas of life. This is really important.

You want fitness to be blended with the rest of your life, but you don't want IT so blended with the rest of your life that the rest of your life starts to impede your efforts. Or and this happens quite often for a lot of people, that workout start to take an hour and a half two hours, when they could easily be completed in forty five minutes to an hour. If you are just more efficient with your time.

And of course, you don't need you need to tell you this. But smart phones can be one of the major bleeds on our our focus and efficiency. In fact, IT can cause you to hybrid focus inefficiency.

So what i'm suggesting here is not throwing away your smart phone, although some people do benefit from just leaving IT in the car or at home when they are training, but rather to designate podcast books, music players for that particular workout and to just stick to those for the duration of your workout. And once you cross in the line, that's what you're listening to an only that or nothing. And of course, once you cross back over the line as you finish your workout, you can decide to continue to listen to the podcast or continued to listen to the audio booker to the music.

That's up to you, although I highly recommend that you do incorporate that down regulation period of five minutes minimum. The last category of tools to improve your fitness come from the discussions about nutrition and supplementation and recovery in the series with doctor andy Allen. Now the list of toom about to describe is not exhaustive, meaning IT doesn't even begin to come close to the total number of tools that one could clean from the discussion about nutrition and supplementation that I had a doctor and gallopin on this podcast.

But they are the major ones that are definitely worth knowing. And those include supplementing with omega fatty acid. Now we may go through.

Fatty acids are found, of course, in food, things like fatty fish and curl of all things, certain forms of L. G, eta. But most people do not get enough of so called E, P, A form of omega ies.

And for that reason, I and many other people choose to supplement with a minimum of one gram per day. And in some cases, as hides, two grams per day of omega is in supplement form. So typically when we get to one to two grams of epa by supplementing their nutrition, their diet, that is, with fishel capsules or liquid fishel, there are many different sources of these.

That was discussed an episode that I did with doctor on a Patrick. I find that it's most cost efficient to get that wanted to grams of E P S. From liquid fishel.

Despite what you might see on the internet, I don't have any relationship what's ever to a liquid visual company. You just want to make sure that you go with a reputable brand. I like the ones that are flavor of lemon so that IT offsets the taste of fish.

Il, and i'll take a table spooner to of that day. And if i'm traveling and even if i'm not, I will often use facial capture. And there are a variety of different sources of those as well. Getting sufficient amounts of voigt three has been shown to be important for mood, okay, so as a way to offset depression, but also for enhancing overall mood, that probably relates to the omega ies effect on neural transmission, not just for neuromodulators like serotonin and in doping, but for all neurotransmitter. Neuroscience mission, of course, is essential for neuroscience performance, and the omega ies have been implicated in reducing the inflation tion response party of assured health at sea.

I realized that there is some debate about omega trees, but when I look at the bulk of literature about the the omega trees, it's very clear to me that getting one to two grams of epa form of a mego three per day is the right thing for me to do, and many others find that as well. The second tool to enhance your fitness under this category, nutrition and supplementation, is creating. Now, again, creative is not just found in supplement format, also found, of course, in foods, in particular, red meat.

However, the amount of red meat that one would have to eat in order to get the amount of creating that one would start to see a real performance enhancing effect is just far too high. You'd be interesting, far too much of other things in, read me that you wouldn't want that much of. And for that reason, I and many other people will take creating daily.

We now know there's no need to. So call load creative in the old days as they were so old days, by the way, meeting middle ties in two thousands, we were all told that we had the load creative. We had to take hydrous creating for four, five days, and then you could back off to a mainland dose.

Now it's very clear you can just take a daily dose of creating, and that IT really doesn't matter. When you take that creatine, you could take a post work out as many people do. You can take IT free work out.

IT really doesn't seem to matter. I have been to take IT post workout just as a matter of habit, but again, you can take any time of day. Now the point I want to make about creating is one that a bit different than the other discussions out there.

I have no issue with the majority. What's discuss about creatine out there, for instance, said creating monochromes ate is the most effective form. Fortunately, in creative monopoly, dra is also the least expensive form of creating that sold out there.

I see no evidence whatsoever that the other forms of creating are superior to creating mono hydrate. But what you'll usually hear is that taking five grams of creating mono hydrate per day is ideal for everybody. And that advice is simply not well informed by the scientific literature if you are a larger person.

So differences, I weight one hundred kilograms, so that's about two hundred and twenty pounds. Well, IT turns out, if you look at the literature on creating and athletic performance, and if you look at the nature on creating and cognitive performance, because, as some of you already know, creating is a fuel, or the Foster creatine system is a fuel system for the brain as well. And if you look at the studies on creatine, they almost always gage the amount of great to given individual based on their body weight.

So you don't have to get really specific about this. But if you weigh, say, hundred and eighty five pounds to two hundred and fifty pounds, you can get away with and probably should be taking ten grams or so of creating per day, which is what I do, as if you weigh less than that, five grams, or maybe even three grams is sufficient. Now I discuss this with doctor and girl pin during that series.

And one of the things that i've started to do since the closure of that series is to take more creating per day. So now on taking ten, sometimes even as much as fifteen grams per day of creatine, again, this is powder creating model hydrate. My stomach tolerates IT very well, but Frankly, I don't tend to get stomach eggs or gesture distress from pretty much anything unless it's some form of food poisoning, which is exceedingly rare for me.

So some people out there, fine, that creating really disrupt. They're got and they need to take IT with food or they really need to slowly increase the amount of creatine that they're taking each day. I find that I can put ten, even fifteen grams of creating into a way protein shake or into some water with a little bit of lemon juice just to make IT tasted as chokey drink that.

And I don't have any gas distress from that. So you'll need to find what works for you. But the point here is if you're going to take creative, you don't just want to and take creative, you know, once group per day, you really want to adjust the amount of creating and that you're ingesting according to your body weight.

And I would give you a very specific formula, x grams of 3 per kilogram or pound of body weight。 But believe or not, no such specific recommendation has ever been published in the scientific literary. At least I couldn't find IT in a way that's consistent with all the other papers, meaning you see a lot of variation.

So what i'm talking about here is if you weigh one hundred and eighty five pounds or so, okay, plus or minus five pounds out to about two hundred and fifty pounds, ten to fifteen grams of creating per day is probably more appropriate view than is five grams, meaning is going to be more effective for enhancing physical performance. And perhaps again, perhaps even cognitive performance is as well. And if you're somebody who waste, you know, one hundred and eighty pounds down to, say, one hundred and thirty pounds, five grams of crew teen per day is probably sufficient.

The point here is if you are taking creative again, everyone has to take creative. There's no law that says that you have to take creative. Some people don't like IT.

I know some people fear it's going to make their hair fall out. We already talk about that previous episodes and the lack of data to support that idea, but I realize some people steer away from creating for whatever reason. But if you decide that taking creatine is right for you, adjust the total amount of creating that you take according to your body weight.

The next supplementation based tool for enhancing your fitness is rodeo a rosea? Now, this very esoteric sounding supplement is one that I learned about both from doctor lane norton when he was a guest on this podcast, expert in nutrition and, Frankly, trained as IT relates to resistance training, and from doctor and d. Galen rodia la roza is a supplement is gaining increasing attention because IT is what's called a cortisol modulator IT does not necessarily suppress cortisol IT does not increase cortile.

It's a cortile modulator. And Frankly, the mechanism by which radio roza module ates court is all is still under investigation. I hope to do an episode about IT in the future, at least make IT part of an episode, because the hypothesized mechanism that starting to emerge is really interesting, as IT relates to neurons in the brain that controlled the stress response, and glands in the body, like the adrin als that control the stress response.

And that's a crete cortile. Regardless, there's a growing body of research that IT has explored rodia la roza supplementation and ones subjective perception of fatigue or output during high intensity training of various kinds, both resistance training as well as running and endurance type training. So I started taking radio a rosea about six months ago in response to conversations that I had again with dr.

In north n and with doctor ny galpin, and is a supplement that I take before high intensity workout. So I don't take IT before run because Frankly, my runs either very long and slow or they're very brief like a high intensity interval training session. And I find those to be pretty easy to recover from even though they are very intense.

I might take a radio roza supplement before doing a thirty minute hill on that's very intense, but typically I only take IT about ten, fifteen minutes before any sort of high intensity resistance training session, in particular my leg day, which falls on day two of my exercise protocol, or the torso day, or the small body parts day again. Here i'm refections the way that eye in across the week, and you can find that training protocol as a downloadable, completely zero across PDF, if you like. But I realized other people are using different body parts split and different combinations of resistance training and dance training.

The reason I mentioned radio l. Roa and this episode is that I realized that, well, some people might not yet be supplementing omega trees. They might not be supplementing, creating.

There are many of you who are already doing those things, and you're looking for additional tools to give you an edge. So again, the radio A A would not fall into the category of foundational supplements. Certainly, get your nutrition right, get your sleep bright, get your sunlight all the basics first, please, before even talking about any supplements.

However, once you get into the category of supplements that can enhance fitness, road roza does seem to have some good research to support IT in the context of lots of different forms of high intensity exercise. Now I can't tell you whether or not it's purely objective or whether not objective and objective, but my experience has been that when I take rody OA rasa, I definitely noticed that I can exert myself harder without feeling like i'm bringing myself to the brink of fatigue, either during the exertion or afterwards. In other words, I feel like I can do more work without feeling so exhausted, and I feel as if i'm recovering from my workouts more quickly, in particular across the day after my workout.

In fact, if I have to site one specific objective effect that i've experienced taking rodeo a raza before very high intensity workout, is that prior to taking IT, I would often find that three or four hours after the workout, having eaten a good meal, take a shower at sea, and I was tired of a real dip energy. But now I noticed I have a lot of energy throughout today, even after these very high intensity sessions in the early part of the day. And Frankly, I haven't changed anything else about my supplementation or my nutrition, at least nothing major.

So I personally am going to continue to take radio rosea before these high intensity workout. So for me, that's about two or three times per week. However, if I forgot to take radio rosea before work out, I have no reason to think that that work out would go much worse.

This is a supplement is designed to sort of give you an edge to be able to exert more focus and intensity during your workouts with less perceived exertion. And to enhancer recovery, the typical dosage of dealer raza that you're finding more supplements is one hundred and two hundred milligrams. And of course, anytime you're going to take a new supplement, you would be wise to figure out the lowest effective dose from that supplement.

That's just logic, right? Why spend more money taking more or something that you don't need more of if you could get away with taking less of IT and it's just as effective, maybe even more effective. So I typically will take one hundred to two hundred milligrams of radio was a about ten to twenty minutes before a workout.

However, i've taken as little as one hundred milligrams on a consistent basis. And Frankly, I don't really experience much difference whether I take one hundred milligrams. I take two hundred milligrams before workout.

So lately, I just defaulted to taking a hundred million grams of radio or rosea before any high intensity workout. Now the final tool that I want to review for improving your fitness comes from the category of nutrition. Done lots of episodes about nutrition already on this podcast. We have done episodes about internet fasting. I did a long interview episode with doctor lane norton, where we discussed all the inns and outs of nutrition as IT relates to fat loss, muscle gain, fitness in general, lifestyle in general.

To check out that episode where you will learn his philosophy, nutrition, which Frankly, is the one that I largely subscribe to, IT, of course, raise the laws of thermo dynamics, calories in, calories out, being fundamentally important, but also gets in all sorts of details about which sources of protein are most effective, and by available, how much protein you can incorporate into your muscles after training is set to. All of that is included in that episode. With that said, the series on exercise with dog into alpen also included an episode on nutrition.

And while having the discussion for that episode and then listening for that episode again, I realized that while certainly i've gotten a number of things right about my nutrition across the years, there are a few areas where I could probably do Better without much effort in ways that could really enhance my fitness. And the thing that i'm referring to is that, for me, my first meal of the day lay, and somewhere around eleven am, maybe twelve noon, sometimes i'll lead an earlier breakfast, but most typically I hydrate and caffeine and train in the morning. And then I eat some time around eleven or twelve, and then I eat my last meal the day sometime around eight, thirty or nine.

And as some of your already know, I tend to organize my meals, such that meals during the early part of the day tend to lean more toward protein and fibre carbo hydrate. So things like you, meat and salad or chicken and salad, fishing and salad and maybe a little bit of start and the meals that later in the day tend to be more starch focused and more vegetable focus of things like pasta, rice. It's at a later in the day because IT helps me sleep.

And the architecture of all that is really about energy and focus. I find I can focus a bit Better, and I have more energy throughout the day when I have my first minute around eleven or twelve. And I keep the total amount of carbon hydrates that the industry in the day moderate, not low, but moderate.

Now there is an exception to that, which is if I do a high intensity resistance training session early in the mornings, like training legs or train torso, even small body parts early in the morning. Then I make sure to incorporate more starting carbo, hydrates, tes and some fruit, some simple sugars as well, into the first meal of the day, so that I can replenish the glacier in that I depleted during those high intensity resistance training sessions. However, after talking to doctor and he galen, I realized that I really shouldn't worry about or be afraid of eating something before training if i'm really hungry in the morning.

So what i'm referring to here are the times in which I wake up and I want to train, but I personally like to train, fasted and caffeinated. okay? Yes, I do recommend that people delay their caffeine intake ninety, two hundred and twenty minutes after waking, if and only if you have trouble with an afternoon crash, you know, real fatigue afternoon, then that makes sense to delay your caffeine ninety to one hundred, twenty minutes after waking.

However, the exception to that is that if i'm going to train early in the day I do, and just water to hydrate as well, electorates and caffeine prior to training. And sometimes that means i'm drinking caffeine within thirty minutes or sixty minutes of waking. Try to be clear about this in previous episodes, but I think a number of people have come to think that I always delay my caffeine and take ninety, two hundred, twenty minutes after waking that please.

Not the case if i'm going to train in particular, i'm going to do high intensity resistance training or a long run, I will in just caffeine sooner than ninety, two hundred, twenty minutes after waking. And in addition to that, yes, I tend to eat my first meal around eleven A M, maybe twelve noon. But if I wake up and i'm very hungry, I will eat a small meal that includes typically some protein in some facts or some brazil nuts.

Maybe a couple of scopes of way protein would be typical for me or maybe even a little bit of oat meal way protein, not a lot of food. And I got. But after talking to doctor and galen, what I learned was, for some people, training faster feels best.

I would consider myself one of those people. You may be somebody in that categories well, or you might be somebody who really feels as if you run best, you resistance train best when you've eaten six ninety minutes or a couple hours before you do that. There are basically no specific rules as that relates to whether not you train fasted or train fed, except that you can handle in terms of gesture distress.

So you want to make food choices according to that and try and avoid, of course, gater distress. But basically, the change that i've made is if I wake up and i'm hungry, i'll lead a small meal. Or if I want to work out in the afternoon or I have to work out in the afternoon, and I have lunch IT, say twelve or twelve thirty or eleven A M.

And the only opportunity that I have to train is one P M, or even twelve thirty, I will go head in train. And that's a new thing for me. Typically, I tried to keep my meals at least three to four hours prior to any training about.

And of course, if you're sleeping all night, you're not eating. And then if you wake up and you don't need and you try in the morning that certainly longer than three or four hours unless you're sleeping very, very little, Frankly. So essentially what i'm saying is figure out what works best for you.

Do you prefer to train faster or feed for some of you? You might prefer fassa before cardio and fed before resistance training. For some of you, that might be fasted is always best.

Again, I put myself in that category. For some of you, IT might be fed is always best. Again, this is highly individual. And that's another point that i'm trying to make here, which is doctor gabin really impressed upon me that there is no harden festival about training, fasted or fed. And this is the second point, that having some flexibility in whether not you can train, fasted or fed allows you to incorporate your fitness training sessions more readily into a shifting schedule.

And that's a really overarching theme of everything we've been discussing today, which is, yes, it's wonderful and important to have a core fitness program, something that you're really striving to do each and every weekend for me that three sessions of cardio, three resistance sessions and a day where i'm doing thermal stress training, which is just fancy language for deliberate cold and delivery heat exposure. However, real life happens, travel, work, illness, family, all the sorts of things that can in pinch on and exercise schedule and make IT less likely that one would complete their workout. So today, we've been discussing tools to improve your fitness, which are brief, easy to incorporate, scientifically supported, and that are shown to improve the various sorts of exercise adaptations and recovery that will allow you to get the most progress from your schedule.

So while the tools that we discuss today relate to breathing, they relate to nutrition, they relate to supplementation, they relate to specific set in rep patterns and cadences and rest periods at set a. All of those specific recommendations are within a larger container that I hope has become clear, which is the best tools to improve your fitness, are the tools that, of course, you're going to be effective in improving your cardiovascular and strength and hypertension training eta, whatever is that your goals are, but also tools that are going to make IT easier and more likely that you are going to engage in your fitness program with enthusiasm, with effort and with focus. And as with any episode, this podcast I covered a lot of information, and there are a lot of different tools that one could incorporate.

By no means you need to incorporate them all, although if you choose do that's wonderful. Just even incorporating one or two of them, say incorporating this notion of the line and the exercise snacks, adJusting your level of flexibility as to whether you're train faster or fed in the line. We're trying to twelve week cycle a purely training for strength when you do your resistance training, but whether not you pick one tool or all the tools or somewhere between, the key thing is to actually implement them.

And I like to think that during today's discussion provided a number of tools, again, largely cleaned from the episode series of doctor and the alpins. And again, if you haven't seen that series that's linked in the shower note captions, those episodes are long. There are six of them, but they are a wealth of information of every aspect of fitness during today's episode.

We're really just talking about the things that you can and I do believe should bring to your existing fitness program that can really make a positive difference without a lot of effort. Thank you for joining me for today's discussion. All about tools to improve your fitness.

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