April 30, 2024 • 25min
AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies
Huberman Lab
Key Takeaways
- The Foundational Fitness Protocol involves 3 resistance training sessions and 3 cardiovascular training sessions per week, with 1 complete rest day
- Flexibility is important - workouts can be moved forward or back a day as needed, or occasionally doubled up, to maintain consistency
- It's okay to occasionally skip a workout if you're rundown or stressed, but aim to complete 85-95% of scheduled workouts
- Prioritize sleep and overall health over rigid workout adherence
- Working out at consistent times creates an anticipatory energy boost from your autonomic nervous system
- Periodization (varying intensity over 3-4 month blocks) is beneficial for continued progress
- The goal of fitness for most people is to enhance other aspects of life, not become consumed by rigid training
Introduction
In this Ask Me Anything (AMA) episode, Dr. Andrew Huberman discusses how to implement flexibility into a consistent fitness routine, based on his Foundational Fitness Protocol. He explains how to adjust workouts around life demands while still maintaining overall consistency and progress. Huberman also announces an exciting update about research funding through the Premium channel.
Topics Discussed
Overview of the Foundational Fitness Protocol (2:16)
Dr. Huberman provides an overview of his Foundational Fitness Protocol, which involves:
- 3 resistance training sessions per week
- 3 cardiovascular training sessions per week
- 1 complete rest day
He explains the general structure:
- Monday: Leg training
- Tuesday: Rest
- Wednesday: Cardiovascular training or torso resistance training
- Thursday: Torso resistance training or cardiovascular training
- Friday: High-intensity interval training (HIIT)
- Saturday: Small muscle groups (arms, calves, abs)
- Sunday: Long slow distance cardio (e.g. hiking)
Huberman emphasizes that this protocol provides a scaffold that can be adjusted as needed. The PDF with full details is available for free on the Huberman Lab website.
Building Flexibility into the Schedule (8:01)
Dr. Huberman discusses how to build flexibility into the Foundational Fitness Protocol:
- Workouts can be moved forward or back by one day if needed
- Occasionally doubling up workouts on one day is okay to stay on track
- It's fine to skip a workout if you're very rundown or stressed
- Aim to complete 85-95% of scheduled workouts overall
"Skipping a workout every once in a while is not going to crater your entire fitness program. It's simply not."
He provides examples of how to adjust the schedule, such as moving leg day from Monday to Sunday or Tuesday if traveling on Monday. The key is maintaining overall consistency while allowing for life's demands.
Flexibility Within Each Day (16:02)
Huberman discusses flexibility in workout timing within each day:
- He prefers morning workouts but says afternoon workouts are fine if needed
- Working out at consistent times creates an anticipatory energy boost
- It's okay to move a workout later in the day, but avoid disrupting sleep
"If you work out at a given time pretty consistently, your autonomic nervous system will start to anticipate that timing, and you'll start to feel an increase in energy around that time."
He emphasizes prioritizing sleep and overall health over rigid workout adherence. Occasionally sacrificing some sleep for a workout is okay, but not if you're rundown or fighting illness.
Periodization and Long-Term Approach (22:03)
Dr. Huberman explains his approach to periodization:
- 4-month blocks alternating between heavier (3-5 reps) and lighter (8-15 reps) training
- Occasionally mixing in a lighter or heavier workout for variety
- Aiming for 85-95% adherence to the planned schedule and intensity
He emphasizes that fitness should enhance other aspects of life rather than becoming all-consuming:
"Physical fitness is wonderful, but unless you're an athlete, especially a professional athlete, really, physical fitness is about being able to lean into other aspects of life with more vigor."
Exciting Announcement About Research Funding (24:03)
Dr. Huberman announces an update regarding research funding through the Premium channel:
- Now have a 3-to-1 dollar match for research funding
- For every $1 contributed, $3 more are matched
- Funding will go towards human studies on mental health, physical health, and performance
- Results will be shared through all Huberman Lab channels
He explains that the Premium channel was launched to support the main podcast and fund important research. Subscribers get access to full AMA episodes, transcripts, and other exclusive content.
Conclusion
Dr. Huberman provides a comprehensive overview of how to implement flexibility into a consistent fitness routine based on his Foundational Fitness Protocol. He emphasizes the importance of maintaining overall consistency (85-95% adherence) while allowing for adjustments due to life demands. The key is finding a sustainable approach that enhances other aspects of life rather than becoming overly rigid or all-consuming. Huberman also announces exciting news about increased research funding through the Premium channel, which will support human studies on health and performance.
