Huberman Lab
AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies
30 Apr 2024
Chapter 1: What is the main topic discussed in this episode?
Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life.
Chapter 2: What is the exciting announcement in AMA #17?
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
Chapter 3: What is the Foundational Fitness Protocol?
Today is an Ask Me Anything or AMA episode. But before I get to answering your most frequently asked questions, I'd like to make an exciting announcement.
Chapter 4: How can you add flexibility to your fitness routine?
As you may know, being a subscriber to the Huberman Lab Premium channel allows you access to the full length AMAs.
Chapter 5: What are the best workout times for optimizing health?
Otherwise, you can just listen to the first 15 or 20 minutes or so of these AMAs.
Chapter 6: How can sleep tools enhance your fitness journey?
Now, you may also know that a significant portion of the proceeds from the premium channel go to fund important research on humans to benefit mental health, physical health and performance.
Chapter 7: What are the personalized sleep strategies based on chronotypes?
When we started the premium channel, we had a one for one match with Tiny Foundation.
Chapter 8: How can effective learning strategies improve retention?
And that's great. That means for every dollar that Huberman Lab Premium Channel contributes to research, Tiny Foundation matches that dollar amount. And I'm very excited to announce that we now have a three to one dollar match with the Huberman Lab Premium Channel Philanthropy. That means for every dollar that we would contribute to research, three more dollars are matched to that dollar.
That's a 4X amplification of the funding to benefit important studies, again, on human beings for mental health, physical health, and performance. And of course, as those studies are completed and published, we will be sharing with you the information and how it can benefit all of you. So for those of you that are already Huberman Lab premium channel subscribers, thank you.
And for those of you that are considering becoming premium channel subscribers, please keep in mind that three to $1 match that greatly amplifies your subscription.
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For those of you that are already subscribers to the premium channel, please go to hubermanlab.com slash premium and download the premium subscription feed. And for those of you that are not Huberman Lab Podcast premium subscribers, you can still hear the first 20 minutes of today's episode and determine whether or not becoming a premium subscriber is for you.
So without further ado, let's get to answering your questions. The first question is about scheduling fitness. That is, how to ensure that you get sufficient number of resistance training and cardiovascular workouts per week in order to best benefit your immediate and long-term health. Now, I did an episode of the Huber & Lab podcast all about what I call a foundational fitness protocol.
The foundational fitness protocol is the one that I've followed more or less for the last 30 plus years.
And it certainly is not the only protocol that works out there, but it's a schedule that most people can adhere to over time and that checks off the boxes for what the current research tells us we need in order to maximize our cardiovascular health, to maximize our neuromuscular health, and to do so with a minimal time commitment.
Now I've already put together and I provide a link in the show note captions for the foundational fitness protocol in the form of a PDF, which spells out which workouts are done on which days, what the various workouts look like, including sets and reps, what options you have in terms of cardiovascular exercise. I personally like to run.
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