Podcast Notes Playlist: Fitness

Art of Manliness Podcast Notes Key Takeaways If you don’t understand how to train hard, aren’t consistent about training, or have poor nutrition – supplements aren’t going to move the needle“If people took the amount of time, effort, and money they spent trying to hack their way around hard work and just applied that to hard work – they would get so far. That’s actually the hack, just to do the work.” – Dr. Layne NortonTiming of protein is not as important as hitting daily targets 0.8g/kg body weight for maintenance1.6-2.6g/kg body weight for building muscleEven if you are not concerned about training performance and muscle, supplementing with creatine monohydrate may have positive benefitsStay away from supplements that use the label “proprietary blend” – they’re usually hiding the best ingredients in the smallest portion and don’t want to discloseIf you follow a plant-based diet, you may want to supplement with protein because the protein in plants is bound in fibrous material and is less bioavailable Soy protein is a complete protein; pea protein lacking so mix it with wheat isolate or other protein for a complete profileRead the full notes @ podcastnotes.orgIn your journey towards becoming stronger, fitter, and healthier, there often comes a point where you wonder if taking some supplements will help your progress along. But what fitness supplements are actually effective and worth investing in?Here to answer that question is Layne Norton, a powerlifter and doctor of nutritional science who has a passion for debunking health-related myths and promoting evidence-based recommendations. He’s also, full disclosure, the owner of a supplement company himself. But I don’t have any financial connection to Layne’s company and we keep this conversation neutral and high-level. In our conversation, Layne argues that there are three top-tier research-backed supplements to consider — whey protein, creatine, and caffeine — and we unpack how to use each of them for optimal results. We discuss whether plant proteins are sufficient for building muscle, whether it’s true that creatine causes bloating, acne, and hair loss, how to best time your caffeine intake to energize your workouts, and much more. At the end of our conversation, Layne shares some additional supplements that seem promising for enhancing your health and fitness.Resources Related to the EpisodeLayne’s previous appearance on the AoM podcast: Episode #475 — How to Lose Weight, and Keep It Off ForeverLayne’s supplement company: Outwork NutritionAoM Article: A Primer On Muscle-Building Supplements — Which Work and Which Don’t?AoM Article: Creatine — A Primer on Its Benefits and UseAoM Article: How to Use Caffeine to Optimize Your WorkoutsAoM Article: Chugging Your Protein — It’s Whey Easier Than You ThinkAoM Podcast #285: The Real Science of Nutrition and SupplementsConnect With Layne NortonLayne on InstagramLayne‘s website

My First Million Podcast Notes Key Takeaways You might have to go to some pretty dark places mentally to achieve great things physicallyIt is very hard to beat the guy who wants to die to win“I don’t have anything that anyone listening to this show doesn’t have. I promise you.” – Ken Rideout Ken once made $262,000 in a single day working on Wall Street He was a functional addict for 10 years while working on Wall Street, and eventually got sober when he started having childrenOf all the things that he has achieved, he is most proud of being soberKen Rideout used endurance sports to deal with his addiction, and through endurance sports, he discovered his ability to suffer through adversity and the pain of quittingThe only way to deal with adversity is to go through it The coward and the hero feel the same exact thing; how they behave is where they differYou find out who you really are when you experience setbacks Do the little extra things that you know your competition is not doingYou can become the best in the world at something if you do it more than anyone else and devote yourself to it more than anyone else“I try to be as humble as I can. I know that there are a lot of things that I’m not good at, but suffering is one thing that I know how to do.” – Ken Rideout    Money can alleviate stress, but it can also add stressors that you didn’t even know existed Ken’s level of activity may make his life a little shorter, but it increases his quality of life to the degree that it is worth it to him Find something in your life that you are passionate about and that you genuinely enjoy The harder you work, the luckier you will get Read the full notes @ podcastnotes.orgEpisode 427: Sam Parr (@TheSamParr) and Shaan Puri (@ShaanVP) speak to Ken Rideout (@KenRideout_), one of the world's best masters runners, successful businessmen and entrepreneur. Ken talks about how he overcame addiction, built a lucrative career, forged mental and physical toughness, and where that's going to take him in the years to come. Want to see more MFM? Subscribe to the MFM YouTube channel here. SHAAN'S NEW DAILY NEWSLETTER --> shaanpuri.com ----- Links: * Teddy Atlas Podcast * Do you love MFM and want to see Sam and Shaan's smiling faces? Subscribe to our Youtube channel. ------ Show Notes: (00:23) - Why Ken is blowing up (12:25) - His finance background (23:45) - Ken's Struggles with Addiction (25:40) - How he got into running/media (31:25) - Who are the toughest people you have met? (38:20) - How to deal with adversity (41:50) - Story of Ken talking smack to Lance Armstrong (44:30) - How does he make money? (53:35) - Does this level of activity increase longevity? ----- Past guests on My First Million include Rob Dyrdek, Hasan Minhaj, Balaji Srinivasan, Jake Paul, Dr. Andrew Huberman, Gary Vee, Lance Armstrong, Sophia Amoruso, Ariel Helwani, Ramit Sethi, Stanley Druckenmiller, Peter Diamandis, Dharmesh Shah, Brian Halligan, Marc Lore, Jason Calacanis, Andrew Wilkinson, Julian Shapiro, Kat Cole, Codie Sanchez, Nader Al-Naji, Steph Smith, Trung Phan, Nick Huber, Anthony Pompliano, Ben Askren, Ramon Van Meer, Brianne Kimmel, Andrew Gazdecki, Scott Belsky, Moiz Ali, Dan Held, Elaine Zelby, Michael Saylor, Ryan Begelman, Jack Butcher, Reed Duchscher, Tai Lopez, Harley Finkelstein, Alexa von Tobel, Noah Kagan, Nick Bare, Greg Isenberg, James Altucher, Randy Hetrick and more. ----- Additional episodes you might enjoy: • #224 Rob Dyrdek - How Tracking Every Second of His Life Took Rob Drydek from 0 to $405M in Exits • #209 Gary Vaynerchuk - Why NFTS Are the Future • #178 Balaji Srinivasan - Balaji on How to Fix the Media, Cloud Cities & Crypto * #169 - How One Man Started 5, Billion Dollar Companies, Dan Gilbert's Empire, & Talking With Warren Buffett • ​​​​#218 - Why You Should Take a Think Week Like Bill Gates • Dave Portnoy vs The World, Extreme Body Monitoring, The Future of Apparel Retail, "How Much is Anthony Pompliano Worth?", and More • How Mr Beast Got 100M Views in Less Than 4 Days, The $25M Chrome Extension, and More

Huberman Lab Podcast Notes Key Takeaways A rough estimate of hydration needs at rest: consume 8oz of fluid for every hour you are awake for the first 10 hours of your day – this can be consumed as total volume over the course of the dayFollow Galpin’s equation for hydration during exercise: your body weight (in pounds) / 30 = # of ounces to consume every 15 minutesDeliberate cold exposure sample protocol:2 minutes of deliberate cold exposure/water immersion up to the neck + 30 seconds of deliberate cold exposure with cold shower 5x per week Potential benefits: increase in catecholamines (benefits mood and well-being), sexual satisfaction (probably from increases in testosterone in men and women), reduction in anxiety, reduction in waist circumference in men, reduction in abdominal fat in menTo reduce nighttime urination frequency: (1) hydrate sufficiently during the day; (2) reduce fluid intake at night; (3)don’t chug water at night if you drink! sip slowly, rate mattersKnow how much fluoride is in your tap water! Google your zip code + water analysis – (high fluoride even at 0.5mg/mL can negatively impact thyroid stimulating hormone)You don’t need to enrich your water but if pH is insufficient or magnesium is low, address it to achieve better and more efficient hydration, reduce inflammation, blood pressure, and other health metrics Find out the profile of your tape water by googling your zip code + water analysisYou can purchase hydrogen molecular tablets to drop in water which will increase pHRead the full notes @ podcastnotes.orgIn this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance. For recommended water filters, tests and the full show notes, please visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman HVMN: https://hvmn.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Water (00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss (00:15:26) Sponsors: LMNT, Thesis, HVMN, Momentous (00:19:27) Water: Physical Properties & Chemistry (00:26:32) Bonds & Water Phases, “Structured Water” (00:34:07) Body, Cells & Water (00:36:22) AG1 (Athletic Greens) (00:37:37) Water as a Solvent, Temperature & pH (00:41:49) Water Transport in Cells, Aquaporin Channels (00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport (00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants (01:01:20) Sponsor: InsideTracker (01:02:38) Tool: Baseline Hydration (01:11:35) Tool: Hydration & Exercise, Galpin Equation (01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine (01:19:15) Hydration; Cognitive & Physical Performance  (01:23:53) Tool: Water Filtration; Nighttime Urination (01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health (01:37:18) Tool: Water Filters (01:44:18) Tool: Resting Tap Water & Sediment (01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health (01:53:40) Water Temperature (01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched (02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration (02:11:13) Tool: Molecular Hydrogen Tablets, Water pH (02:14:05) Structured Water (02:16:39) Tool: Water Pipes, Faucet Filter (02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Key Takeaways Being middle of the road on hydration is fine but even one standard deviation off will induce fatigue, brain fog, GI distress, and more Every cellular process in the body relies on having enough sodium and magnesium in the systemFoundation for hydration: drink about ½ ounce of water per pound of bodyweightReplace 125% of fluid lost during exercise Exercise-related fluid loss varies – for most conditions it’ll be about 1-2 pounds you’ll want to replaceSip on water, don’t chug! Your system may become diluted when you chugA large percentage of your hydration should actually come from eating real, whole foods – you shouldn’t feel like you have to smash bottle after bottle of water to stay hydrated Use WUT system: weight, urine (color and output), and thirst to assess hydrationUnless you are a high-level athlete, hitting total daily macronutrient goals (especially protein) matters more than the timing of intakeGo into workouts hydrated to avoid negative consequences; consume about 1/2 ounce of water per pound of bodyweightFor hydration during exercise, use Galpin’s equation: every 15 minutes, consume X ounces per pound of body weight / 30Unless you are supplementing for foundational support (vitamins, minerals, foundational compounds, adaptogens, probiotics, prebiotics), focus on single-ingredient formulated supplements for the most power and control overdose Be choosy with blends: different ingredients also have varying costs so you’re likely going to get more of the least expensive ingredients and less of the thing you actually want“The end goal anytime I coach somebody is to get them into a physiological state where they require no or close to no supplementation. That’s the target.” – Dr. Andy GalpinSupplements can cover the pain point signal that might otherwise force you to take behavioral actionAdjustments to make for a better sleep environment: keep pets out of the bedroom (at minimum off the bed), check light and temperature, wash your sheets, explore allergens and dander in the room, elevate head if you have acid reflux, only use your bed for sex and sleepDon’t turn to anti-inflammatory supplements or ice baths in the hours or day after training – you want the inflammatory response to generate adaptation Instead, consider: omega-3, glutamine, magnesium, calcium (if concerned about bone injury), vitamin D, and tart cherry juice for persistent sorenessRead the full notes @ podcastnotes.orgIn this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Nutrition & Supplementation (00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase (00:16:51) Sponsors: Momentous, Levels, LMNT (00:20:31) Dehydration, Overhydration, Night Urination (00:35:37) Tool: Hydration, Caffeine & Electrolytes (00:41:22) Tool: Sweating, Salt & Performance (00:48:57) AG1 (Athletic Greens) (00:49:49) Galpin Equation for Hydration & Exercise, Focus (00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt (01:10:58) Electrolytes, Carbohydrates & Exercise (01:15:44) Sponsor: InsideTracker (01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing (01:25:13) Caffeine & Endurance (01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics (01:35:43) Rhodiola, Cortisol & Fatigue (01:39:55) Tool: Supplement Formulations (01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors (01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome (02:02:33) Tool: Sleep Environment, Absolute Rest (02:11:03) Tools: Sleep & Disturbances, Inositol (02:20:03) Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements (02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins (02:39:27) Intermittent Fasting, Training & Keto Diets; GABA (02:43:39) Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window” (02:47:23) Garlic; Tart Cherry Extract; Examine.com (02:51:50) Fitness Testing, Training Programs; Exercise Recovery (03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Key Takeaways Don’t underestimate recovery – it’s where the real progress and results emergeDelayed onset muscle soreness (sets in 24-48 hours after exercise) cascade: the swelling response triggers the neural response which then triggers the pain responseYou need a high peak for adaptation to occur but also need an extremely sharp recovery for change to take placeYou don’t need to combine every single recovery strategy, here are tools to choose from: cold plunge, massage, breathwork, slow-paced music after exercise Recover tools everyone should use: light movement, sleepAvoid taking cortisol-reducing supplements prophylactically without knowing your cortisol is high – cortisol regulation needs to be very strategic because you want natural fluctuations throughout the day and with exercise The key is understanding how quickly you return to the baselineHeart rate variability (HRV) is a better marker of recovery than resting heart rate but only compare to yourself and not others – measure under the same circumstances every day (ideally in the morning), and take consistently for a month to understand trends before you use as recovery indicator or worry about changes Don’t stress about daily changes, track percent derivation from normIf you workout but never feel sore or need outside stimulus to get going, you’re selling yourself short – you want to get good at recovery so you build resilience and the damage lessensDon’t compare your numbers to others or panic at every change in metric you see: go based on what is normal for you and what normal variations for you and your situation are – make changes when you deviate 4-6 days or more Changes might be to stress management, nutrition, hydration, sleep, and training volume, or you may need to reassess the programRead the full notes @ podcastnotes.orgIn this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Recovery (00:04:17) Exercise & Delayed Muscle Soreness, Pain (00:11:35) Muscle Spindles, Reduce Soreness (00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level (00:30:20) Recovery Timescales, Adaptation & Optimization (00:35:10) Adaptation & Biomarkers Levels (00:40:36) 4 Recovery Levels, Enhance Recovery (00:47:28) AG1 (Athletic Greens) (00:48:19) Overreaching vs. Overtraining (00:52:53) Tool: Acute Overload & Recovery, Breathwork (01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing (01:08:27) Tool: Acute Soreness, Massage, Temperature (01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility (01:20:44) InsideTracker (01:21:46) Combine Recovery Techniques (01:24:34) Monitoring for Overreaching & Overtraining (01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep (01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol (01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation (02:01:25) Carbohydrates, Cortisol & Sleep (02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV) (02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones (02:25:04) Mirrors & Resistance Training (02:29:01) Tool: “Chronic State Shifters” (02:32:43) Training Recovery & Resilience; Bowling Alley Analogy (02:39:45) Trigger Adaptations & Stress Recovery  (02:42:41) Tool: Measure Recovery; Blood Biomarkers (02:50:06) Libido & Sex Hormones, Supplementation Caution (03:00:08) Tools: No-/Low-Cost Recovery Measurements (03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Key Takeaways Even if you don’t have a specific goal (e.g., marathon, competition), having a training plan is always more effective than not having a plan – you’ll achieve more results in the same amount of time (or less)Work within the constraints of the non-negotiables in your life (e.g., family, work, time, etc.) Imagine everything in your life falls into one of four buckets: business, relationships, fitness, or recovery – distribute 10 total points across the four areas and spend some time critically analyzing whether you are allocating energy in the right places and set goals accordinglyBefore you even worry about exercise selection: think about where you want to go, how you’re going to get there, and restrictions based on the reality of life, lastly select exercises and balance across the weekExercise choice: select patterns you can execute, balance muscle patterns and movement joints, specifically target goal muscles or movements, and consider progression strategyIdentify high and low friction training days: bookend the day you can anticipate having your best/most flexible/highest energy day and worst/most exhausting/shortest on time day and plan accordingly Choose harder workouts on lighter days and easier workouts when you know you’ll be tired and/or short on timeApproaching progressive overload: increase load or intensity for 6 weeks then take a de-load week– this should leave you progressing well, without burnout, and avoiding injuryChaos management: outline what you want to do then take a day to think about it and make sure you have addressed areas of potential failure or reflection – set yourself up for successIf you find yourself wanting to change your workout too frequently, stop and reassess where you are – are you getting lazy? Are you tired today? – listen to your body and stay within the plan or it’ll be difficult to progressively overload if you train on the fly regularly If there are too many days you want to go harder, make sure it’s for the right reasons (i.e., not just vanity) and it’s not impacting recoveryIf you want to have fun working out with someone to bond, have a rule not to change your program more than 3 daysRead the full notes @ podcastnotes.orgIn episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Optimal Fitness Programming (00:07:19) Sponsors: Momentous, Eight Sleep (00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals (00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing (00:26:25) Multiple Goals, Synergistic Goals, Interference Effects (00:36:13) AG1 (Athletic Greens) (00:37:060 Physical Goal “Bins”, Specificity  (00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…” (01:04:330 InsideTracker (01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency (01:10:33) #5: Exercise Selection, Progression  (01:18:200 #6: Exercise Order, Identify Friction (01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine (01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading” (01:43:59) #9: Rest Intervals, #10: “Chaos Management” (01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise (01:53:41) Tool: Year-Long Program Example for Overall Fitness (02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons (02:25:49) Training & Life Challenges: Sleep, Illness  (02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program (02:37:12) Physical Activity vs. Exercise (02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance (02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery (02:54:06) Program Modification, Balancing Joy (03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Key Takeaways Lifting weights, intervals, steady state exercise – everything works for fat loss because it’s increasing the demand for energy and increasing respiration rate The exact method doesn’t matter as much as consistency  The bottom line to lose weight, you can play with the diet you prefer (whether it’s low fat, low carb, etc.) but what matters most is fewer calories – you have to be hypocaloric Not to say that fat loss is a purely ‘calories in, calories out’ thing – remember, not all calories are created equalTraining fasted does not increase fat loss“Maximizing fat burning and maximizing fat for exercise and maximizing fat loss over time are not the same thing at all.” – Dr. Andy GalpinYou will never be in a situation where fat is your only fuel source – with lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low (~60%)But the opposite is true: with high-intensity exercise you will be almost 100% carbohydrate and 0% fatFat loss training protocol: combine hypertrophy and muscular endurance; 6-30 repetitions, deplete muscle glycogen; incorporate max heart rate intervals 30-60 seconds rest with a lot of recovery & repeatYou cannot turn muscle into fat or fat into muscle – they’re very different structures“That idea of metabolic flexibility is using optimal fuel sources at optimal times, not maximizing fat loss.” – Dr. Andy GalpinDo you need caffeine for workout fuel? It could be a sign you’re not good at utilizing carbohydrate stores for fuel (not to be confused with using caffeine for a better workout)To get better at managing energy throughout the day: (1) make sure protein is stabilized; (2) ingest food in the right combinations with fiber and/or protein; (3) train at high intensity to get better at utilizing carbohydrates; (4) consume carbohydrates as fuel prior to workoutLactate (to a threshold) is not the cause of fatigue – it’s actually fuel for the body: as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generationThe best way to train for muscular endurance is to practice frequently to the point of failureTo improve anaerobic capacity, shoot for 5-6 minutes all out with max heart rate broken up into intervals (can vary length from 20-90 seconds with sufficient rest to allow a return to nasal breathing)To train aerobic capacity: 5-15 minute bout of max effort, one roundIf you want to hit anaerobic capacity and max aerobic capacity training: do 1 of each per week – one day can be shorter interval repeat and the other can be a 5-15 minute max effort pushRead the full notes @ podcastnotes.orgThis is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Endurance: Benefits, Mechanics & Breathing  (00:07:30) Tool: “Exercise Snacks” (00:14:21) Momentous, Levels, LMNT (00:18:01) Endurance Categories (00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism (00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories (00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate (00:47:03) AG1 (Athletic Greens) (00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization (00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue (01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization  (01:16:07) Muscle & Basal Metabolic Rate (01:19:40) InsideTracker (01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates (01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy  (01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic (01:50:45) Lactate, Energy Production Buffer (01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate (02:02:50) Lactate for Exercise & Cognitive Performance (02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin (02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss (02:21:20) Protein as Fuel Source, Fire Analogy  (02:26:39) Low-Carbohydrate Diet & Performance (02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization (02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples (02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization  (02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System” (02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery (03:11:45) Tool: “Sugarcane” Endurance Protocol  (03:14:02) Anerobic Capacity, Training Progression  (03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables (03:21:58) Tool: Long Duration Endurance, Training, Circuits (03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique (03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity (03:37:23) Tool: Mixed Endurance Training, Half Marathon Example (03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes The problem with aging isn’t just the preservation of muscle, it’s the preservation of muscle, power, and strength – you want to stand up, catch yourself from a fall, pick things up from the floor, etc.Distinguishing strength and hypertrophy: Strength relates to mechanics, the force capability of muscle, and firing the right muscle group in the right sequenceHypertrophy is simply the size of the muscle (without consideration for function or strength) – hypertrophy training optimizes for muscle size, not muscle strength“Protein ingestion alone is anabolic – it will help you grow muscle, independent of even moving.” – Dr. Andy GalpinIf you ingest protein + carbohydrates (fuel) + exercise, the benefits stack to maximize muscle growthIt’s important to understand your goal! You can put together a training program for any adaptation you want and avoid the ones you don’t want“Volume is the primary driver in hypertrophy; intensity is the primary driver in speed, power, and strength.” ­– Dr. Andy GalpinNon-negotiables for any training program to work:(1) adherence, (2) progressive overload, (3) individualization, (4) choosing the appropriate targetIn general, a good rep cadence for strength training is 311 and a good cadence for hypertrophy is 312 (or you could even keep it 311 and manipulate other variables – it’s just a method choice)General exercise breathing protocol: maintain a breath hold during the lowering/eccentric most dangerous part of the movement & exhale on the concentric portionThe main difference between a power or strength workout is the load – moderate load is power-based adaptation at high intent (moving fast; 30-70% 1RM); strength training is 70% 1RM or higherRead the full notes @ podcastnotes.orgIn this episode 2 of a 6-part special series, Dr Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Benefits of Strength & Hypertrophy Training, Aging (00:10:52) Strength & Hypertrophy Training, Aesthetics  (00:14:02) Momentous, Eight Sleep, Levels (00:17:48) Strength vs. Hypertrophy Training: Adaptations (00:22:42) Ligaments, Tendons & Resistance Training (00:28:05) Bone Strength & Resistance Training, Age, Women (00:32:38) Strength Training & Major Adaptations (00:41:32) AG1 (Athletic Greens)  (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory” (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training (01:11:51) InsideTracker (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning  (01:22:02) Warming Up & Training, Dynamic Movements (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training (01:44:03) Tool: Breathing & Training, Valsalva Technique (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets  (02:24:22) Sets & Rest Periods; Stretching (02:28:48) Tools: Power Training & Modifiable Variables; Examples (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets (02:40:44) Power & Strength Training Protocols (02:43:37) Intention, Focus & Exercise (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling  (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples (03:03:02) Balanced Muscle Development & Hypertrophy (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits (03:23:08) “Non-Responders” & Exercise Plateaus, Volume (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” (03:37:39) Frequency & Workout Duration, Splits (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges (03:55:22) Hypertrophy, Muscle Damage & Recovery (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect (04:06:22) Hypertrophy Training Protocols  (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Modern Wisdom Podcast Notes Key Takeaways David Goggins has turned down millions in corporate speaking fees to fight remote wildfires in British Columbia earning $15/hrIf David wants to help people get better, then he must continue to get better himself; he cannot rest on his existing resume, he must add to itHow David Goggins does what he does: “At the end of the day I ask myself one question. ‘Can I take one more step?’ And usually, that answer is yes.” The David Goggins One-Second Decision Theory says that it only takes one second for you to fail at what you are pursuing Do not let your mind take control of you during that one-second Despite running and completing a 240 mile race, David’s first 100-mile race was the most painful pursuit of his life Goggins created a self-narrated mixtape of all the hate messages he receives and listens to it on repeat People erroneously think that motivation is a constant; nothing is permanent, including motivation, which tends to come and go You must learn to train your mind so it does not rely on motivation; learn to be your best self when you are least motivatedA typical day for Goggins: wake up at 5 AM, run at least 12 miles, hit the gym for 45 to 90 minutes, attend to daily obligations, stretch and meditate for two hours, get at least 7 hours of sleep  Confidence comes from the thing that you built; you must build belief and confidence Trauma and devastation will come; you cannot allow it to be a barrier to whatever it is you want out of life  “Don’t ever be ashamed of anything you’ve ever done in your life. Face it, fix it, make it better.” – David Goggins You will find peace if you go to war with yourself Read the full notes @ podcastnotes.orgDavid Goggins is a retired United States Navy SEAL, ultramarathon runner, triathlete, public speaker and an author.  The ability to overcome challenges in life is one we will all need sooner or later. Make no mistake, discomfort is coming for you whether you're ready or not. Goggins happens to be one of the best individuals on earth at dealing with hard things and after a long time without any podcast appearances, I met him in Vegas to find out what new insights he's uncovered. Expect to learn what most people get wrong about motivation, Goggins' thoughts on claims that SEAL selection is too hard, what the most painful experience of his life was, the danger of success making you soft, why he ran the MOAB 240 twice with no knee cartilage, why he recorded a mixtape of insults from the internet, how to overcome laziness, what David's entire daily routine looks like and much more... Sponsors: Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout) Get 5 Free Travel Packs, Free Liquid Vitamin D and more from Athletic Greens at https://athleticgreens.com/wisdom (discount automatically applied) Extra Stuff: Buy Never Finished - https://amzn.to/3Qvcdvs  Follow David on Instagram - https://www.instagram.com/davidgoggins  Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom - Get in touch. Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact/ 

Huberman Lab Podcast Notes Key Takeaways Check out the Huberman Lab Episode Page & Show NotesRead the full notes @ podcastnotes.orgIn this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Andy Galpin (00:02:04) Assessing Fitness  (00:05:40) 9 Exercise-Induced Adaptations  (00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health (00:13:33) Momentous, LMNT, Eight Sleep (00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics (00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins (00:33:49) Aging, Muscle Fibers & Exercise (00:37:12) Lifetime Strength Training & Outcomes  (00:39:58) AG1 (Athletic Greens) (00:40:51) Exercise Physiology History; Strength Training Popularity (00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training  (00:57:22) Women & Weight Training (01:04:19) Exercise Physiology History & Current Protocol Design (01:06:15) InsideTracker (01:07:18) Movement/Skill Test (01:12:38) Speed Test, Power Test (01:18:42) Strength Test (01:27:16) Hypertrophy Test (01:29:38) Muscular Endurance Test, Push-Up (01:36:23) Anaerobic Capacity Test, Heart Rate (01:39:29) Maximal Heart Rate Test, VO2 Max (01:42:42) Long Duration Steady State Exercise Test (01:44:00) Fitness Testing Frequency & Testing Order (01:52:44) VO2 Max Measurements (01:58:04) Protocols for the 9 Adaptations (01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac