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

Intro

In this episode of the Huberman Lab podcast, Dr. Andrew Huberman synthesizes science-based tools from expert guests to optimize physical fitness. He offers a general template that can be modified to individual needs, discussing real-life issues such as training while sleep-deprived or hungry. Dr. Huberman shares his personal fitness protocol, which he has used for over three decades and can be adapted to real-world scenarios.

Main Takeaways

Fitness Optimization

• Fitness is important for cardiovascular health, strength, endurance, lifespan, and health span.
• Today’s episode synthesizes science-based tools from expert guests to optimize fitness.
• Offers a general template to maximize all aspects of fitness that can be modified to individual needs.
• Real-life issues will be discussed, such as training while sleep-deprived or hungry.
• Protocol is personally used by the speaker for over three decades and can be adapted to real-world scenarios.

Micro Movement for Metabolism

• A micro movement of just 1% of your musculature can have dramatic positive changes in blood sugar utilization and metabolism.
• The study focuses on the soleus muscle, a unique muscle that is largely slow twitch and designed to be used continuously.
• People who sit a lot and don’t have the opportunity for physical movement can improve their metabolism and glucose utilization through this micro movement.
• Blood glucose levels should go up when you eat, but not too high and should not stay elevated for too long.
• Protocol can be adapted to real-world scenarios and has been personally used by the speaker for over three decades.

Soleus Pushups for Metabolic Health

• Study looked at how soleus pushups can improve blood glucose utilization and overall metabolism.
• Soleus pushups involve lifting the heel while pushing down on the toe and contracting the calf muscle.
• Study found that people who did soleus pushups experienced dramatic improvements in blood sugar regulation and metabolism.
• Despite being a small muscle, soleus pushups led to a 52% less increase in blood glucose and 60% less insulin after a meal.
• Soleus pushups can be done while seated and may be beneficial for those who are sedentary or unable to exercise in other ways.

Fitness Protocol and Tools

• Element is a science-backed electrolyte drink with no sugar and the proper ratios of sodium, potassium, and magnesium for optimal neuron function.
• Waking Up is a meditation app that includes hundreds of meditation programs, mindfulness trainings, yoga needa recessions, and NSDR non-sleep-depressed protocols.
• A few basic concepts or principles of muscle physiology, cardiovascular function, and connective tissue function set the basis for fitness adaptations.
• Fitness protocols can be aimed at developing various aspects such as skill, speed, power, strength hypertrophy, muscular endurance, anaerobic endurance, and aerobic endurance.
• Modifiable variables are key to improving fitness, such as adding weight or increasing intensity.

Weekly Fitness Protocol

• A foundational protocol for fitness focuses on one aspect per day (endurance, strength, hypertrophy).
• The protocol is designed to bring fitness to all aspects of the body throughout the week.
• The protocol can be modified to prioritize certain aspects of fitness (e.g. strength or endurance).
• The protocol is based on scientific literature and expert advice and is customizable for individual needs.
• Zone two cardio involves pushing yourself to move, breathe faster, and have a faster heartbeat, but still be able to sustain a conversation.

Summary

Fitness Optimization and Micro Movement

Fitness is crucial for cardiovascular health, strength, endurance, lifespan, and health span. Dr. Huberman’s fitness protocol offers a general template to maximize all aspects of fitness, which can be modified to individual needs. He highlights the importance of micro movements, specifically focusing on the soleus muscle. By performing soleus pushups, even while seated, individuals can improve blood glucose utilization and overall metabolism. This micro movement can be especially beneficial for those who sit a lot and have limited opportunities for physical movement.

Fitness Protocol and Tools

Dr. Huberman emphasizes the importance of modifiable variables in improving fitness, such as adding weight or increasing intensity. He recommends using Element, a science-backed electrolyte drink, and the Waking Up meditation app for optimal neuron function and mental well-being. The fitness protocol is based on scientific literature and expert advice, targeting various aspects of fitness, including skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic endurance, and aerobic endurance.

Weekly Fitness Protocol

The weekly fitness protocol focuses on different aspects of fitness each day, including endurance, strength, and hypertrophy. Dr. Huberman suggests incorporating zone two cardio, which involves pushing oneself to move, breathe faster, and increase heart rate while still being able to sustain a conversation. He recommends specific workouts for each day, such as long hikes for endurance, leg training on Mondays for strength, and torso training on Wednesdays for overall stability and strength. The protocol can be customized to prioritize individual fitness goals and is adaptable to real-world scenarios.

Conclusion

Dr. Andrew Huberman’s fitness protocol and tools provide a comprehensive approach to optimize physical health. By incorporating micro movements, such as soleus pushups, individuals can improve blood glucose utilization and metabolism. The weekly fitness protocol targets different aspects of fitness and can be customized to individual needs. With the right tools, such as Element electrolyte drink and the Waking Up meditation app, individuals can enhance their overall fitness and well-being. By following this protocol, individuals can check off the boxes related to strength, endurance, hypertrophy, speed, power, and flexibility, ultimately leading to improved physical health and performance.