Podcast Notes Playlist: Fitness

Art of Manliness Key Takeaways  Low testosterone is often best treated if 1) you have symptoms and 2) have a testosterone level below 400Testosterone levels can vary depending on the quality of your recent sleep and diet Symptoms of low testosterone: depression, anxiety, low libido, erectile dysfunction, low sperm productionPeople who are significantly hypogonadal for a long time are at a much higher risk for osteoporosis, neurodegenerative disease, cardiovascular disease, and others Metabolic syndrome is the most common cause of low testosteroneObstructive sleep apnea is the second most common cause of low TFor most men, an optimal testosterone number is between 500 and as high as you can go naturallyHow to improve T: get better and more sleep, improve your diet, manage stress, drink less alcohol, etc. Improving these behaviors will make you more insulin sensitive (which is a good thing) Testosterone replacement therapy (TRT) is an option when the benefits of increasing T outweigh the risks of remaining at low levels of T, and when the patient understands the risks and the benefits of the therapySupplements mentioned by Dr. Kelly Gillett for testosterone optimization:Creatine,L-Carnitine, Calcium D-Glucarate, andTongkat Ali Read the full notes @ podcastnotes.orgWhen men think about optimizing their hormones, they tend only to think about raising their testosterone. But while increasing T can be important, an ideal health profile also means having testosterone that's in balance with your other hormones as well.Today on the show, Dr. Kyle Gillett joins me to discuss both of those prongs of all-around hormone optimization. We start with a quick overview of the different hormones that affect male health. We then get into what qualifies as low testosterone and how to accurately test yours. We also discuss what causes low testosterone in individual men, and how its decline in the general male population may be linked to both birth control and the world wars. In the second half of our conversation, we discuss how to both raise testosterone and get rid of excess estrogen, including the use of some effective supplements you may never have heard of. We then get into the risks and benefits of taking TRT, before ending our discussion with what young men can do to prepare for a lifetime of optimal T and hormonal health.Resources Related to the PodcastAoM series on testosterone, including How I Doubled My Testosterone Levels NaturallyAoM Podcast #761: How Testosterone Makes Men, MenAoM Podcast #878: The Fitness Supplements That Actually Work Connect With Dr. Kyle GillettKyle on IGGillett Health Podcast on Spotify and AppleGillett Health on YouTubeGillett Health website

What Got You There with Sean DeLaney Podcast Notes Key Takeaways Check Out the What Got You There Podcast Episode Page & Show NotesRead the full notes @ podcastnotes.org Sean Foley is regarded as one of if not the greatest golf teachers in history. Sean has coached some of the best players in the world including Tiger Woods, Justin Rose, Cameron Champ, Lydia Ko, and Danny Willett. He has been voted as the top golf teacher in the world by players on the PGA Tour.  Sean Foley Performance in Orlando, Florida, offers elite golf training and a world-class experience for players of all ages. Sean's core teaching philosophy is driven by a passion to help golfers evolve into the best players and people they can be, incorporating biomechanics, leading technology, physiology, performance psychology and philosophy into his instruction. On this episode Sean dives into the biggest barriers people need to overcome for high performance, how to challenge your beliefs that are holding you back and what he's learned coaching some of the all time great players in the world.  Click HERE for Episode Notes  https://www.seanfoleygolf.com/ www.whatgotyouthere.com I've studied hundreds of the world's must successful people and compiled:13 Insights from the World's Most Successful People - Click Here to get access  https://youunleashedcourse.com/ You Unleashed is an online personal development course created by Sean DeLaney after spending years working with and interviewing high achievers.The online course that helps you ‘Unleash your potential'! You Unleashed teaches you the MINDSETS, ROUTINES and BEHAVIORS you need to unleash your potential and discover what you're capable of. You know you're capable of more and want to bring out that untapped potential inside of you. We teach you how. Enroll Today!- Click Here Subscribe to my Momentum Monday Newsletter Connect with us! Whatgotyouthere TikTok YouTube Twitter Instagram   

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

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/ 

Drive with Dr. Peter Attia Podcast Notes Key Takeaways Check out The Drive Episode Page & Show NotesRead the full notes @ podcastnotes.org View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter Chris Hemsworth, best known for his role as Thor in the Marvel movies, joins Peter to discuss his recent work in the docuseries called Limitless. In the docuseries, Chris undertook extreme challenges to explore his physical and emotional limits and gain insights into longevity. In this episode, Chris discusses these many challenges—from fasting to arctic swims to 100-foot rope climbs—as well as the insights that he gained from each. Peter, who also played a role in the docuseries, guides Chris through the science of longevity, including what Chris's APOE-ε4 genotype means for his risk of Alzheimer's disease. Additionally, Chris describes how his outlook on health, happiness, work-life balance, and more have changed from his experience on Limitless. We discuss: Limitless: how Chris got involved and his overall experience filming the docuseries [3:00]; “Fasting” ‒ ep. 3 of Limitless in which Chris attempts a 4-day fast [8:15]; “Shock” ‒ ep. 2 of Limitless in which Chris swims in the Arctic Ocean [12:15]; Cold exposure: the potential physical and mental benefits [19:30]; “Strength” ‒ ep. 4 of Limitless in which Chris explores how muscle can improve longevity [21:15]; The APOE-ε4 genotype and Alzheimer's disease risk [31:30]; How Chris uses sauna [39:45]; “Acceptance” - ep. 6 of Limitless in which Chris explores the meaning of life by contemplating death [42:15]; Chris's new perspective on work-life balance [52:00]; “Stress-Proof” - ep. 1 of Limitless in which Chris learns about the impact of stress and how to manage it [54:30]; Chris reflects on his intrinsic motivation driven by both fear and purpose [58:00]; Chris reflects on his career arc and how his presence as an actor has evolved [1:01:15]; How Chris's outlook has changed since filming Limitless [1:05:00]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Drive with Dr. Peter Attia Podcast Notes Key Takeaways Levers to pull for reduced mortality: cardiorespiratory fitness, strength, muscle massGet in lifts that are analogous to what you need in the everyday lift: squat (sitting to standing), deadlifts (picking things up from the floor) The best thing you can do to improve bone density is to lift weightsThe key to longevity in lifting is to leave your ego at the door – know when to press the gas and when to back offThe best exercise is the one you'll do consistently; yes, some protocols are better than others but being on the couch is always worseFiber has consistently been shown to reduce the risk of cardiovascular disease and cancer – shoot for 15g/1000 calories Look for real food sources of fiber such as low-sugar fruit, cruciferous vegetables, beansTo lose fat or control body weight – you have to restrict something; pick the method that works for you whether it's calories, fat, carbs, macros, etc.Read the full notes @ podcastnotes.org View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder and powerlifter, and two-time previous podcast guest. In this episode, Layne discusses his training as a powerlifter and shares training principles that non-powerlifters can apply to improve muscle strength and mass. Layne goes in-depth on creatine supplementation, including the benefits for lean mass and strength, and addresses the common arguments against its regular usage. Additionally, Layne touches on many areas of nutrition, including how his opinions have changed on certain topics. Layne also touches on the subjects of protein, fiber, and fat in the diet, as well as the different tools and dietary approaches for energy restriction. We discuss: The sport of powerlifting and Layne's approach during competitions [2:30]; Training for strength: advice for beginners and non-powerlifters [13:15]; Low-rep training, compound movements, and more tips for the average person [23:15]; How strength training supports longevity and quality of life: bone density, balance, and more [28:15]; Peak capacity for strength as a person ages and variations in men and women [33:00]; Effects of testosterone (endogenous and exogenous) on muscle gain in the short- and long-term [36:45]; How Layne is prepping for his upcoming IPF World Masters Powerlifting competition [44:00]; Creatine supplementation [54:30]; How important is rep speed and time under tension? [1:05:30]; Validity of super slow rep protocols, and the overall importance of doing any exercise [1:12:45]; Navigating social media: advice for judging the quality of information from “experts” online [1:23:00]; Layne's views on low-carb diets, the tribal nature of nutrition, and the importance of being able to change opinions [1:34:45]; Where Layne has changed his views: LDL cholesterol, branched-chain amino acid supplementation, intermittent fasting, and more [1:42:00]; The carnivore diet, elimination diets, and fruits and vegetables [1:55:15]; Fiber: Layne's approach to fiber intake, sources of fiber, benefits, and more [2:00:15]; Confusion around omega-6 polyunsaturated fatty acids and the Minnesota Coronary Experiment [2:05:00]; Layne's views on fats in the diet [2:13:00]; Flexible dieting, calorie tracking, and the benefits of tracking what you eat to understand your baseline [2:18:00]; The nutritional demands of preparing for a bodybuilding show [2:30:45]; The psychological effects of aging and changes to one's identity [2:42:00]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Modern Wisdom Podcast Notes Key Takeaways Nutrition science is built on a house of cards: most are epidemiological observational studies, funding is often biased because nutrition can't easily be monetized so lacks commercial interest, causality is difficult to parse out, people don't eat foods in isolation, etc.Don't let perfect be the enemy of good: grass-fed, grass-finished is a healthier choice – it's leaner, higher omega-3s – but conventional beef still provides many benefits such as protein, creatine, vitaminsPrecautionary principle: when we don't have enough data to make a fully informed decision, make a precautionary approach – the nutrition industry has let us down a lot, assume the food is guilty until proven innocentWorst diet for the brain: highly processed, high in seed oils, no exercise, high in fried foodsCalories in calories out is fundamental to weight loss and weight maintenance but not all calories are created equal – nutrient-dense foods increase satiety and decrease overall consumption The food industry wants you to focus on calories in calories out because then no food is inherently “bad” or “good” – it's just your failure if you don't lose weightTips for managing caloric intake: (1) don't eat while distracted; (2) don't eat late at night; (3) focus on foods with high nutrient profile; (4) lead with protein; (5) eat enough fiberRead the full notes @ podcastnotes.orgMax Lugavere is a health and wellness expert, author and a diet advocate. Working out what to eat is hard. Which is odd because everybody does it. You'd think that the science of nutrition, a thing the entire human race relies on multiple times per day, would have some definitive answers. Thankfully Max can explain why it's such a mess and give some solid principles we can all use. Expect to learn whether carnivore is an optimal diet for us all to follow, whether organic and non-GMO actually makes that much of a difference, what to look for in a magnesium supplement, the actual science of seed oils, whether sunscreen is a danger, why nutrition science is so contested, why calories matter but they aren't all that matter and much more... Sponsors: Get 83% discount & 3 months free from Surfshark VPN at https://surfshark.deals/MODERNWISDOM (use code MODERNWISDOM) Get a Free Sample Pack of all LMNT Flavours at https://www.drinklmnt.com/modernwisdom (discount automatically applied) Get a free bag of Colima Sea Salt at http://modernwisdomsalt.com/ (discount automatically applied) Extra Stuff: Check out Max's website - https://www.maxlugavere.com/  Buy Max's book - https://amzn.to/3gQJ1l6  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/ 

MInd Pump Podcast Notes Key Takeaways Listen to your body!It needs rest and recoveryThere is such thing as an unhealthy relationship with exercise – if you notice changes in temperature regulation, appetite, ability to maintain weight, and other hormonal cues, consider changing your activity levelFor athletes: in season, the focus is on sports performance, mobility, preventing injury, and low-dose strength training (maybe 1x per week); in the offseason, you can increase strength training if sports training decreasesTraining for strength is a better pursuit than training for muscleBe sure to fuel your body with the protein it needsRead the full notes @ podcastnotes.orgIn this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: The goal should ALWAYS be to do the least amount of work to elicit the most amount of change. (2:09) Why the guys are SO excited about Organifi's Peak Power release. (8:53) VR, the ultimate party trick? (15:03) Avalanches are scary. (26:37) Mind Pump Recommends, Orgasm Inc. on Netflix. (31:53) SleepMe during pregnancy is a game changer. (43:29) #ListenerLive question #1 – What program do you recommend transitioning from bodybuilding to powerlifting? (46:27) #ListenerLive question #2 - What sort of training and movements would you suggest as I continue this mobility journey in pursuit to get back into playing sports? (55:36) #ListenerLive question #3 - How, if any, can you marry aesthetic, performance, and strength for a dancer? (1:06:47) #ListenerLive question #4 - What is the best way to gain a lot of needed weight while also keeping my physique in check? (1:21:23) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com MIND PUMP LIVE Q&A W/ MAX LUGAVERE BLACK FRIDAY SPECIAL: ALL MAPS Fitness Products & Bundles 60% off!  **Promo code BLACKFRIDAY at checkout** (Code expires Sunday Nov. 27th) Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit SleepMe for an exclusive offer for Mind Pump listeners! Mind Pump #1945: How To Formulate A Supplement That Works With Shanais Pelka Oculus Founder Claims To Make VR Headset That Will Actually Kill You If You Die In A Game Watch Aftershock: Everest and the Nepal Earthquake | Netflix   Watch Avalanche | Netflix Watch Orgasm Inc: The Story of OneTaste | Netflix Mind Pump #1927: Performance Training Secrets From A Top NBA Trainer With Cory Schlesinger Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Cory Schlesinger (@schlesstrength) Instagram

Andrew Schulz's Flagrant with Akaash Singh ✓ Claim Podcast Notes Key Takeaways Many fetishes at their extreme reflect “a flip” in the body's normal reaction to something, such as being attracted to a dead body instead of averse to itRead the full notes @ podcastnotes.orgWhats good people, we had to get Dr. Huberman (neuroscientist and researcher at Stanford University) to explain Schulzy's fetish, the benefits of NoFap, and which drugs are useful therapy. INDULGE! 00:00 - Why Andrew Schulz loves feet? 19:00 - NoFap rewiring the brain 23:59 - What we want v what we think we want 28:40 - Huberman is packing 31:20 - Kindness is the most attractive quality 42:04 - Sunlight - sets mood, focus and sleep at night 47:32 - Sleep is king - substance will impact your rest 58:14 - Let your brains develop before touching substances 01:03:17 - shrooms - effective treatment for trauma 01:08:42 - Mormons love drug therapy 01:11:25 - K therapy 01:15:35 - Gigachads don't mouth breathe 01:23:31 - Dance evolved into language 01:31:51 - Why is story so powerful? Politicians, lawyers, comedians. 01:48:36 - Peptides - everyone's gonna get swole 02:02:46 - Everyday tips for every body to use

Huberman Lab Podcast Notes Key Takeaways Food has to be broken down and systematically put into forms the body can use for energyExercise is the hack – “Exercise is the only thing you can do to actually improve your biomarkers of health without even losing weight.” – Dr. Layne NortonCreating a new identity: people don't just eat because they're hungry – there are major social and psychological elements to eating that need to be addressed when becoming healthier; in extremes, you may need a new communityThe best diet is the one you can stick to forever – pick the form of restriction that feels least restrictive to you – this could be time-restricted or calorie restrictedWhat we know about gut health: (1) more diversity is better; (2) soluble fiber is positive and acts as a prebiotic; (3) prebiotics work better than probiotics; (4) some evidence that saturated fat is not good for microbiota (this theory is in its infancy); (5) exerciseProtein is the biggest lever you can pull for lean body mass – try making small changes to increase protein to existing meals and reach your daily goal (~1.6g-2.6g/kg body weight)Don't fall into the trap of looking at an acute response to something and assuming that is what the long-term outcome will be – anything is bad for you in the wrong doseIt's possible to hit protein targets using plant protein sources but most are packaged in carbohydrates and/or fat so may be difficult to maintain calories and macrosIt's no mystery – the obesity epidemic is a result of increased caloric intake and reduced physical activityFocus less on sugar and more on fiber: sugar doesn't have any positive health benefits but if you're controlling calories and maintaining fiber intake you will likely achieve balance – don't go wild on sugar but don't focus on restriction because you'll likely end up bingingThe more adipose tissue you have, the more aggressively you can diet without consequences to lean mass or health because the body doesn't need to metabolize lean tissue“If you do what's easy in the short term, your life will be hard; if you do what's hard in the short term, your life will get easier.” – Dr. Layne NortonBottom line on seed oils: you're better off monitoring oil intake from a caloric standpoint but there doesn't seem to be enough evidence to demonize seed oilTip: keep saturated fats within 7-10% of daily caloric intakeThere's no hack for doing hard things! You can't out-supplement hard training and eating well – enjoy the processRead the full notes @ podcastnotes.orgMy guest is Layne Norton, Ph.D. — one of the world's foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:02:53) LMNT, ROKA, InsideTracker, Momentous (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:35:04) AG1 (Athletic Greens) (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Huberman Lab Podcast Notes Key Takeaways Seated exercise tip: perform soleus pushups/seated calf raise (start with feet planted and press onto toes, raising heels) for surprisingly dramatic improvements in blood sugar and metabolic boostHuberman's fitness protocol: Sunday – Endurance; Monday – Legs; Tuesday – Heat/cold cycling; Wednesday – Torso push/pull; Thursday – High effort, short cardio; Friday – High-intensity interval trainingTweak the routine and shift to personalize but keep the broad goals – the specific days of each workout aren't critical but specific spacing isHuberman's hypertrophy protocol: 3-4 weeks in 5-8 reps at heavyweight x 3-4 sets per exercise with 2-4 minutes rest; then next month, switch to 8-15 reps at lighter weight x 2-3 sets per exercise with 90 sec restResistance training best practice: choose 2 exercises per muscle group – one where the muscle is at maximal contraction at the end of the movement (e.g., bent row) and another where there's a stretch or full range of motion at the beginning of the movement (e.g., pull up)To lower heart rate between sets, practice physiologic sighs: 2 full inhales through nose + 1 full exhale of all air through the mouthMind-muscle connection: certain muscles will grow bigger and get stronger depending on your ability to contract that muscle in the absence of loadDo 3-5 minutes of deliberately slow breathing after each training session to downshift the nervous system and relax your mind and bodyRead the full notes @ podcastnotes.orgI describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman ROKA: https://www.roka.com/huberman Helix Sleep: https://www.helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Foundational Protocol for Fitness (00:03:35) Huberman Lab Premium (00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism (00:14:42) InsideTracker, ROKA, Helix Sleep, Momentous Supplements (00:18:53) Core Principles of Fitness & Modifiable Variables (00:23:37) Day 1: Long Endurance Workout (00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy (00:38:09) Athletic Greens (AG1) (00:39:22) Key Principles of Resistance Training (00:51:10) Day 3: Heat & Cold Exposure, Recovery (01:00:35) Day 4: Torso & Neck Resistance Training (01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives (01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate (01:24:10) Day 7: Arms, Neck & Calves Resistance Training (01:28:45) Flexibility of Foundational Protocol, Workout Spacing (01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs  (01:37:10) Safety & Endurance/Cardiovascular Workouts (01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR (01:41:20) Should You Train Fasted or Fed? (01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training (01:49:10) Tool: Hanging from a Bar & Fitness Metric  (01:50:16) Should You Train Sick?, Ramping Training (01:53:33) Tool: Deliberate Slow Breathing & Recovery (01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

Honestly with Bari Weiss ✓ Claim Podcast Notes Key Takeaways The healthcare system is an engine designed to make money when more people are sick and remain in the systemWe've gone far away from doctors actually restoring the health of the body as a whole and digging into its connectednessWe are flat out neglecting the root cause of disease – we're eating 25x more refined sugar than we were 100 years ago, among many detrimental changes to our diet“Right now, we are eating ultra-processed nutrient depleted crap.” – Dr. Casey MeansThe social messaging has completely changed – instead of trying to prevent poor health and diseases that are within our control, we're telling people there's nothing wrong with being fat, your weight doesn't matter, and foods are not ‘good' or ‘bad'There's substantial evidence today that chemicals in our food are “obesogens”, causatively lead to obesity – additives, and fillers such as microplastics, pesticides, coloring, and much moreHave no double about it – the healthcare system is a for-profit business; disease prevention & health would lose moneySuccess criteria in most hospitals: (1) in and out of exam room in 15 minutes; (2) new medication prescription; (3) charting that could be billed for; (4) rule out anything life-threatening; (5) patient is compliant with medication – notice the absence of improving health“40% of the American Diabetes Association budget comes from pharmaceutical industries.” – Dr. Casey MeansTop tips to attaining better metabolic health: (1) eat real, unprocessed, clean food; (2) stick to the outsides of the grocery store where there are no processed foods; (3) get quality sleep; (4) manage stress; (5) move your body; (6) get sunlight; (7) avoid toxins in food and environmentallyRead the full notes @ podcastnotes.orgFifteen years ago, there was a lot of talk about the obesity epidemic. In 2008, Michelle Obama started a government program called “Let's Move!” that sought to reduce childhood obesity. You might remember the First Lady teaming up with everyone from Beyonce to Big Bird to promote exercise and better eating habits. Unfortunately, the program was largely a failure. And the obesity statistics continued to rise. 74% of Americans today are either obese or overweight. And yet, we're no longer talking about it. The national conversation around health and weight has turned away from things like good nutrition, weight loss and the importance of physical fitness, and instead adopted phrases like “fat acceptance” and “healthy at any size.” In some circles, there's even blanket denial that there is anything unhealthy at all about being obese.  Shaming people for being overweight is unequivocally wrong. But in our attempt to not offend, we've lost sight of the very real fact that there's a problem. Americans are heavier than ever, sicker than ever, dying earlier than ever, and... it's all preventable. So today, a conversation with Dr. Casey Means, a Stanford trained physician who left the traditional medical system behind to solve the one problem that she says is going to ruin us all: bad food. Learn more about your ad choices. Visit megaphone.fm/adchoices

Pomp Podcast Podcast Notes Key Takeaways The rancher loses control over what is done to his cow once it leaves his farm; the packers, feeders, and processors, who make up the feed-lot apparatus, can feed the cow grains and inject it with antibiotics and steroidsRanchers can no longer take the cow from the farm to the end-consumer's fork because of regulatory captureThe United States grows and processes the best beef in the world, but the beef is sold to the highest bidder in the global market, so much of it is exported out of the U.S.Much of the beef that people consume in the U.S. is imported from places like Brazil and Africa and has a worse nutritional profile than beef that's produced in the U.S.America's health began to deteriorate in 1971 when highly processed foods were introduced into the food supplyThis was the same year that the U.S. dollar was originally debased The high production of monocropping has destroyed our soil, and to compensate for the destroyed soil, we have been forced to genetically modify our seeds and use new chemicals to make our plants growThe same chemical companies that invented Agent Orange invented Roundup, which is glyphosateGlyphosate is poisonous to humans and the soil, and it is sprayed all over our foodFollowing President Eisenhower's heart attack in 1954, and Ancel Keys' subsequent blaming of the heart attack on the president's consumption of animal fat, chemical companies lobbied to rid human diets of animal fats so they could profit from creating the replacement to animal fats …The same thing that was done with seed oils will be done with animal protein; they will turn alternative vegetable protein sources into large consumption commodities, such as pea protein, cricket, soy, scorpions, etc.  …Testosterone levels in men are about 50% less in 2020 than they were in 2000Read the full notes @ podcastnotes.orgTexas Slim is the Founder of 'The Beef Initiative" and "Food Intelligence" In this conversation, we talk about everything that's wrong with our current food supply today. 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Huberman Lab Podcast Notes Daily morning sunlight & sunset viewingTip: in the winter months, get 30 minutes of sunlight viewing while you have itDaily non-sleep deep rest (such as yoga Nidra which puts you into a state of feeling, not planning) 10-30 minutes, usually in the afternoon or in the morning on days after poor sleepWake up groggy but sleeping plenty? Consider setting the alarm at the end of your ultradian cycle so you may get less sleep, but it will coincide better with natural rhythmsRead the full notes @ podcastnotes.orgRecently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Seattle, WA. Attend The Brain Body Contract Live Events Los Angeles, CA: October 16, 2022 New York, NY: November 9, 2022 https://hubermanlab.com/tour Presale password: huberman Thank you to our sponsors Momentous: https://www.livemomentous.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps (00:00:00) The Brain Body Contract Q&A (00:01:07) Momentous Supplements, InsideTracker (00:01:35) Upcoming Live Events: Los Angeles & New York (00:02:16) What Is Your Most-Used Protocol? (00:04:12) Should You Vary Wake-Up Time Seasonally? (00:06:05) Why Is My Drive Depleted Upon Waking-Up? (00:08:42) What Are Your Favorite/Most Impactful Books? (00:12:08) What Excites You About the Future of Mental Health Treatment? (00:17:25) What Is the Biggest Area Tor Performance Enhancement? (00:21:44) Can You Still Do a Kickflip? (00:22:32) Tips on How to Improve Memory (00:24:54) How Do You Manage Social Media Addiction? (00:27:43) Were You Nervous Tonight/ How Did You Prepare? (00:29:10) Is Learning from Failure Equal to Learning from Success? (00:32:23) When Are You Going to Start Training Jiu-Jitsu? (00:33:28) Discuss the Supplements You Take (00:36:29) Advice or Protocols to Improve Learning & Retention (00:38:42) What Exciting Research/Work are You Doing? (00:40:22) How Does Dopamine Factor into Neuroplasticity? (00:43:12) What Advice Do You Have for Future Scientists? (00:46:47) Is Age 66 Too Old for Neuroplasticity & Learning? (00:48:00) How Do You Read Research Papers? (00:49:40) What is Your Favorite Condiment? (00:50:10) Most Important Takeaway from Your ADHD Research? (00:52:58) What Future Episodes Are in the Pipeline? Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Only by clearly defining what you want in your last decade of life can you work backwards and put in place a plan to get thereTwo vectors of longevity: (1) lifespan: literally whether you are alive and breathing; (2) healthspan: how many healthy years you live – biomarkers matter less, physical & performance tests matter more (DEXA scan, VO2, fat oxidation, emotional state, etc.)ApoB is the single most important biomarker to measure – be proactive in obtaining this as early as possible! It's uncommon in the U.S. though used in Europe & other places as part of regular health check You should monitor weight but an annual DEXA scan is more valuable than tracking BMI“There's not one thing I'll tell patients that is more important than exercising.” – Peter Attia“Strength training is an essential part of our existence. It's never to late to start but you should never stop.” – Peter AttiaTry the back casting thought experiment: In detail, what do you want the last 10 years of life to look like? Then you can plan and live accordingly. Until you do, everything is abstract.Peter Attia on the Women's Health Initiative that deterred the medical community from hormone replacement therapy for women: “It's hands down the biggest screw up of the entire medical field in the last 25 years.” – Peter AttiaPhilosophical differences in prevention – Medicine 2.0: we'll treat you if it seems like disease is imminent in the next 5-10 years; Medicine 3.0: treat the causative agent nowRead the full notes @ podcastnotes.orgMy guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Helix Sleep: https://helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:02:51) Momentous Supplements  (00:03:46) Thesis, InsideTracker, Helix Sleep  (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:31:03) AG1 (Athletic Greens) (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia's Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Key Takeaways Learning to engage muscles actively without a load will improve “muscularity” or muscle tone at restTrain smarter: increase the intensity and reduce the time; workouts generally shouldn't last more than an hour unless you are lifting heavy and rests are longerIf your goal is general health & fitness, split time 60% strength training (M/W/F) + 40% cardio/conditioning (Tu/Th)Grip strength is tied to performance & recovery – if you have a decrease in 10% or more of grip strength, you should skip the gym that dayChoose the sleep position that is least abrasive to your body – sleep position affects movement while awake; you can sleep through uncomfortable positions, but the body will incur the strain and stress in wakefulnessTip: try passive stretching before bed to lengthen muscles before entering a contracted state while sleeping (depending on position)“Your body is very smart and it's going to find compensations but that doesn't mean the compensation isn't going to leave you with a whole host of other issues.” – Jeff CavaliereLose the nutrition dogma: if you try a nutrition approach that allows you to gain control of your nutrition and health forever, then do it!Universal nutrition truth: we'd all be better off without the sugarHow to approach eating: largest portion = fibrous carbohydrates (e.g., broccoli, brussels sprouts, asparagus, etc.); second-largest portion = protein (e.g., clean sources – chicken, fish, meat, etc.); smallest portion = starchy carbohydrates (e.g., sweet potatoes, rice, etc.)Read the full notes @ podcastnotes.orgMy guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff's knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://www.eightsleep.com/huberman ROKA: https://www.roka.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Jeff Cavaliere, Physical Training (00:03:27) Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA (00:08:38) Tool: A Fitness Plan for General Health (00:13:27) Tool: Optimizing Body Part Training Splits (00:20:12) Two-a-Day Training (00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills (00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test (00:35:05) “Muscularity” & Resting Tone (00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength (00:50:39) Sleep & Sleep Position (00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle (01:07:23) Tool: Jumping Rope (01:12:56) Internal & External Rotation, Upright Row vs. High Pull (01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins (01:37:39) Tool: Properly Holding Weights & Deepening Grip (01:43:54) Tool: Physical Recovery, Heat & Cold Exposure (01:47:19) Tool: Record Keeping for Training Performance & Rest Time (01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar (02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates (02:11:25) Training in Men vs. Women, Training for Kids & Adolescents (02:18:05) Tool: Pre- and Post-Training Nutrition (02:26:30) Intensity & Training Consistency (02:29:53) AthleanX, Jesse Laico & Fitness Journeys (02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Drive with Dr. Peter Attia Podcast Notes Key Takeaways “More than half of U.S. adults will be classified as actually having obesity at some point in their life if the current context is maintained. You see the same thing with type 2 diabetes.” – Dr. Stephan GuyenetThere is no demographic in the U.S. adults where we have not gotten much fatter over the last few decades – regardless of income, education, or geography – we're getting fatter than we wereObesity is highly heritable (about 75%) and preservedDifferences in body fatness between individuals are primarily determined by differences in how the brain is constructed and operatesAny time you eat something sweet, that food substance causes neuropod cells in the gut to send parallel signals to the brain which activates dopamine and tells us to seek out and eat more sweet foodsDietary tribal ideology can hold you back from finding the right foods for your bodyThe distribution of fat in the body is more related to insulin signaling; the total amount of fat in the body is related to energy intakeThe types of foods most addictive are generally a mix of carbohydrates and fat in optimal concentration which triggers dopamine and activates seeking behaviorWhen it comes to nutrition, author credentials are not indicative of the quality of information and publishers do not fact-check – be diligent and unbiased in your review or check out Red Pen Reviews (free to public)Read the full notes @ podcastnotes.org View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter Stephan Guyenet is a neuroscientist focused on the neuroscience of obesity and energy homeostasis.  He is the author of the book, The Hungry Brain and founder/director of Red Pen Reviews. In this episode, Stephan explains how obesity has changed phenotypically over the course of human history as well as what might explain the dramatic increase in prevalence of obesity in the last few decades. He talks in depth about the role of genetics, the brain, and hormones like leptin play in the regulation of fat mass. He dives deep into two common theories of obesity—the carbohydrate-insulin model and the energy balance model and provides his take on which theory has stronger evidence. Additionally, he provides insights on how we're hard-wired to think about food and the consequences of modern foods designed for maximal pleasure. Finally, he goes through the factors that affect body weight, set points, and provides takeaways for people wanting to take advantage of what we know about the brain's role in regulating our body weight. We discuss: Stephan's neuroscience background and his focus on the nuances of obesity [2:15]; How obesity has changed for humans throughout history [8:00]; The association between obesity and adverse health outcomes, the “obesity paradox,” and confounders when relating BMI to longevity [14:00]; The sharp increase in obesity across demographics [23:30]; The hypothalamus and its role in obesity [30:00];  The role of the hormone leptin in obesity [40:00]; The genetic component of obesity [46:30]; Understanding the tendency of humans to store fat through an evolutionary lens [57:00];   The hedonic aspect of food, and how the brain reacts to modern, highly-rewarding foods [1:03:30]; How we are hard-wired to think about food [1:14:30]; A review of the “Carnivore diet” [1:21:45]; The energy balance model, carbohydrate-insulin model, and unifying the theories around adiposity [1:34:15]; Body weight set points: a hypothetical comparison of two individuals [1:41:45]; Takeaways for people who want to lose weight and keep it off [1:48:30]; Evidence that favors the energy balance model of weight gain [1:56:00]; The synergistic effect of fat and carbohydrates and observations that a low-fat diet or a low-carb diet can cause weight loss [2:04:30]; Red Pen Reviews [2:11:00]; More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Huberman Lab Podcast Notes Key Takeaways The opportunity for movement comes from deep within our bodies, we're always in an anticipatory state of movementDon't overthink and overly constrain movement – approach movement practice with play and explorationMuch value of movement practice is interaction with someone else: don't forget to incorporate touch & remove certain reactivity by exploring closer proximityGathering around movement is culturally traditional, strengthens bonds, and builds community (today's modern equivalent is a gym buddy or yoga friend) – try communicating with a loved one through movement instead of eating and drinkingDynamic nature of movement & evolution: we go from unskilled to skilled to mastery to virtuosity (true freedom, inviting variability and chance back in to try new things)Visualization may not be helpful unless you've developed tangible experience reinforced by feedbackBins of perspective are helpful in analyzing movement practice – are you moving towards or away from the following: (1) contraction/relaxation; (2) martial; (3) environment; (4) somatic/internal practice; (5) object manipulatoryBins of perspective are helpful in analyzing movement practice – are you moving towards or away from the following: (1) contraction/relaxation; (2) martial; (3) environment; (4) somatic/internal practice; (5) object manipulatoryConsider infusing more movement in your current exercises – for example, step and bicep curl instead of standing stillRead the full notes @ podcastnotes.orgMy guest is Ido Portal, the world's foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called “The Ido Portal Method.” Here we discuss all things movement, including the role of the nervous system, reflexive versus deliberate movement patterns, and the link between emotions and awareness in movement. We also discuss learning and neuroplasticity, the mind-body connection and how movement itself can be leveraged toward expanding other types of skills- cognitive, creative and otherwise. As one of the most sought out teachers of movement alive today, the knowledge Ido shares in this conversation can benefit everyone—children, adults, athletes, dancers, clinicians and trainers and the everyday person. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://www.roka.com - code "huberman" Helix Sleep: https://helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Ido Portal, Movement & Movement Practice (00:03:30) AG1 (Athletic Greens), ROKA, Helix Sleep (00:07:49) What is Movement? (00:10:56) Movement & the Body-Mind Connection (00:14:47) Entry Points to Movement (00:18:08) Early Education in Movement: Awareness, Play & Examination (00:21:19) Stillness, Movement & the Environment, Playfulness (00:31:34) Unique Postures, Types of Movement, Contents vs. Containers (00:40:50) Discomfort: Marker of Movement, Failures & Learning (00:47:05) Movement Diversity, Squat Challenge, Injury, Movement Evolution (00:56:36) Animal & Human Movements, Gain & Change (01:02:04) Core Movement, Emotion & Memory, Spinal Waves, Evolution (01:12:39) Song, Dance & Complex Language, Movement as Language, Consilience (01:21:39) Movement Culture, Community, Collective Knowledge, Wild & Wise (01:26:36) Potential for Movement, “Humming” (01:32:18) Instructiveness vs Permissiveness, Degrees of Freedom (01:35:50) Variety, Diversity & Virtuosity (01:38:06) Vision & Movement, Focus & Awareness, Panoramic Awareness (01:48:28) Hearing & Movement (01:52:43) Walking Gaits (01:56:55) Playful Variability & Evolution, Improvisation & Openness (02:03:05) Reactivity & Personal Space, Touch & Proximity to Others, Play & Discomfort (02:18:13) Visualization & Experience, Feedback (02:20:14) Linear Movement & Movement Investigation, Examination (02:31:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab Podcast Notes Key Takeaways Two main mechanisms of flexibility: (1) the first senses when stretch is too much and signals muscle contraction back into place; (2) the second senses excessive load and shut down the ability to contract muscles for safetyWithout intervention, age-related declines in the range of motion (average of 1% per year) are inevitable unless you deliberately work on itA consistent stretching practice can improve range of motion and offset the age-related declineA dedicated range of motion practice increases flexibility and also improves posture, reduces pain, improves gait, etc.Superset exercises of antagonistic muscle groups (e.g., push/pull) will offset muscle fatigue as compared to straight sets (completing all sets of push-ups before moving on to pull-ups)All forms of stretching (dynamic, ballistic, static, PNF) will improve limb range of motion but static stretching post-training session or calisthenics gives the greatest gainsStretching protocol: 2-4 sets of 30-second hold static stretches totaling 5 minutes, 5 days per week  Ballistic and dynamic stretches are useful for improving performance but won't necessarily increase limb range of motion as much as static stretchingRead the full notes @ podcastnotes.orgIn this episode, I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols. Flexibility is crucial for physical movements and can help prevent injuries, decrease inflammation, modulate physical and mental pain, impact exercise recovery speed and even potentially slow the progression of certain diseases. I explain the biology of flexibility, including the specific neural mechanisms that sense stretch and load (i.e., tension) on the muscles and limbs, as well as how specific brain regions like the insula combine those signals to ultimately control limb range of movement. I also provide science-based stretching and “micro-stretching” protocols that reliably improve limb flexibility with the minimum necessary time investment. I review all the details of those stretching protocols: how often to do them, for how long, their timing relative to other exercises, sets, the time between sets, measuring progress and more. All people, physically active or not, should benefit from the information and tools described in this episode. Thank you to our sponsors Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Eight Sleep: https://www.eightsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Flexibility & Stretching (00:02:57) Thesis, InsideTracker, Eight Sleep (00:07:22) Innate Flexibility (00:09:23) Movement: Nervous System, Connective Tissue & Muscle; Range of Motion (00:17:51) Golgi Tendon Organs (GTOs) & Load Sensing Mechanisms (00:20:20) Decreased Flexibility & Aging (00:22:38) Insula, Body Discomfort & Choice (00:30:02) von Economo Neurons, Parasympathetic Activation & Relaxation (00:42:00) Muscle Anatomy & Cellular ‘Lengthening,' Range of Motion (00:47:16) Tool: Protocol - Antagonistic Muscles, Pushing vs. Pulling Exercises (00:51:57) Types of Stretching: Dynamic, Ballistic, Static & PNF (Proprioceptive Neuromuscular Facilitation) (00:59:36) Tool: Increasing Range of Motion, Static Stretching Protocol, Duration (01:05:56) Tool: Static Stretching Protocol & Frequency (01:13:55) Tool: Effective Stretching Protocol (01:17:12) Tool: Warming Up & Stretching (01:19:17) Limb Range of Motion & General Health Benefits (01:25:30) PNF Stretching, Golgi Tendon Organs & Autogenic Inhibition (01:31:23) Tool: Anderson Protocol & End Range of Motion, Feeling the Stretch (01:32:50) Tool: Effectiveness, Low Intensity Stretching, “Micro-Stretching” (01:41:33) Tool: Should you Stretch Before or After Other Exercises? (01:45:41) Stretching, Relaxation, Inflammation & Disease (01:51:37) Insula & Discomfort, Pain Tolerance & Yoga (02:00:36) Tools: Summary of Stretching Protocols (02:03:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Mi-Fit Podcast ✓ Claim Podcast Notes Key Takeaways Backwards walking and backwards sled drags are key to building more resilient kneesLess risk and more accessible: With squats or other compact lifts, you must move the weight or the weight moves you. With the sled, you just move the weight or you don't.Benefits: Every time you're slowly building up strength and circulation. Tendons and ligaments take much longer to see positive change.Without motion and compression, your joints won't get all the nutrients they needOtherwise, your body assumes your joints don't need themPain is an opportunity to get better. Identify it and act. Avoiding it will only make it worse.Exercise and Physical Therapy don't have to be two separate thingsContinue reading for more about the “Knees Over Toes Guy” routineRead the full notes @ podcastnotes.orgThis week on The MiFit Podcast I am live with Ben Patrick otherwise known as @kneesovertoesguy. Ben is the founder of Athletic Truth Group (ATG) where his mission is to help people do what they love, without pain, and then become a world class athlete. Ben has trained over 1,000 athletes in 50 countries around the world and has worked with countless NBA players, NFL players, and Olympic Champions along the way. Ben's training methods starting with training himself through debilitating knee pain as a high school basketball player and he has now re-shaped the way the fitness industry looks at training athletes.Topics-How Ben became the Knees Over Toes Guy-Why backwards walking is the foundation to optimal knee health-How Knees Over Toes impacts all of your joints, not just knees-Top 3 exercises to improve your vertical-Understanding the benefit of sled work-Using KOT to achieve deeper ranges of motion-Pain is an opportunityIf you enjoyed this show be sure to leave a rating and review as that helps the show grow tremendously. Thank you everybody for your continued support. Enjoy the show!

MInd Pump Podcast Notes Key Takeaways TheZ Press is the best shoulder exercise you can doMuscles are weakest at their end range, the Z Press attacks those areas and will help you unlock new gains from traditional exercisesTips for cutting:Instead of more weight, change up your repsPerfect your form and tempoTotally change up your program when you switch from bulking to cutting – this creates new stimuli and your psyche will be more in checkHow to target lacking lower muscle groups:Focus on mobilityStart every workout with legs– try isolation exercises before your compound liftsBack pain can come from a variety of sources: ankle mobility, foot stability, hip strength, core weakness, or upper back instabilityThe Maps Prime program helps pinpoint your pain source and how to improveContinue reading for more in-depth analysis of each of these tips and other interesting topicsRead the full notes @ podcastnotes.orgIn this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Mind Pump Fit Tip: One of the BEST exercises for full, round delts is the Z-Press! (2:29) Mind Pump's breakfast staples. (11:24) Caffeine is a gnarly drug! (17:32) Mind Pump Investments: The tumbling Stock Market and Coinbase plummeting. (21:00) The tragedy surrounding the baby formula shortage. (23:04) If you lead a healthy life, it's less expensive. (26:24) AirPods are a hell of a product! (27:58) A new study reveals why teenagers tune out their parents' voices. (31:18) Subscribe to Mind Pump Clips on YouTube! (35:34) Nike blasts StockX for selling counterfeit shoes. (36:35) How your bowel movements tell the story of your health. (39:20) The many benefits of alpha-lipoic acid on your body's cells. (44:39) #ListenerLive question #1 - Should I be aiming for progressive overload while I'm in a calorie deficit? (49:19) #ListenerLive question #2 - Do you have any advice on how to get my leg strength and mass to catch up to my upper body? (1:00:11) #ListenerLive question #3 - Where should I start in fixing my squat so I'm pain-free? (1:13:05) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Visit LivON Labs for an exclusive offer for Mind Pump listeners! May Promotion: MAPS Starter Bundle and MAPS Spilt 50% off! **Promo code MAYSPECIAL at checkout** Z Press to take Your Shoulder Development to the Next Level – Mind Pump TV Coinbase reels as cryptocurrency prices slump Why baby formula is in short supply — and who is most at risk Consumer debt totals $15.6 trillion in 2021, a record-breaking increase AirPods is a hell of a product… wonder what the earnings/margins would look like! New Study Reveals The Reason Teens Seem to Tune Out Their Mom's Voice Mind Pump Clips - YouTube Nike Blasts StockX for Selling Counterfeit Shoes | HYPEBEAST ‘Smart toilet' monitors for signs of disease This Smart Toilet Can Read Your Anus Like a Fingerprint Visit ZBiotics for an exclusive offer for Mind Pump listeners! Mind Pump #1630: Ten Ways To Break Through A Plateau MAPS Symmetry MAPS Fitness Anabolic Mind Pump #1745: How To Pack On Muscle To Your Lagging/Stubborn Body Parts Mind Pump #1337: Five Reasons Why Your Legs Won't Grow MAPS Aesthetic The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH) - Mind Pump TV How To Do The Sled Push The RIGHT Way! (AVOID MISTAKES!) - Mind Pump TV MAPS Powerlift MAPS Fitness Performance Fix Your Back Pain – Mind Pump Blog Prime Bundle | MAPS Fitness Products MAPS Prime Webinar MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest/People Mentioned Christopher M. Naghibi (@chrisnaghibi)  Instagram Jason Calacanis (@JasonCalacanis)  Twitter Dr. Stephen Cabral (@stephencabral)  Instagram Bret Contreras PhD (@bretcontreras1)  Instagram

MInd Pump Podcast Notes Key Takeaways Always eat your proteins firstYou will naturally eat fewer calories; protein is the most satiating macronutrientWhat to do when a muscle group is lagging:Don't add more sets to your routine; instead, redistribute your sets to accommodateBring the muscle group to the front of your workout—you get the most muscle gain out of the workouts you do first“The worst myths in the health and fitness space have some truth in them”– Mind PumpMuscle Confusion: a delicate balance between trying to master a lift and creating enough variation to avoid plateauingFailure training provides short term results that fade quickly“For the average lifter, avoiding it is probably a good idea” – Mind PumpThe body tax and risk for injury simply aren't worth the benefitsRead the full notes @ podcastnotes.orgIn this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about growing stubborn biceps, whether changing phases is effective because of “muscle confusion,” if it is ok to train to failure if only focusing on a muscle group once a week, and whether bodybuilding is healthy. Mind Pump Fit Tip: Here's a simple tip that will get you leaner and healthier. EAT PROTEIN FIRST! (2:29) Crypto ads are EVERYWHERE! (9:18) People are the currency. (13:21) Why the Supreme Court leak is very scary. (17:28) Should there be warning labels on sugary drinks? (23:44) Caldera Labs is clinically proven to work on ALL skin types! (31:51) Dad life updates with Adam, Justin, and Sal. (38:26) Vuori is your Mother's Day one-stop shop. (41:42) Will movie theaters ever go away? (45:54) #Quah question #1 - Incredibly stubborn bicep and tricep growth despite all other muscle groups improving. Should I target volume or intensity, and are giant sets counterproductive or overworking? (58:42) #Quah question #2 - Does the effectiveness of changing phases for hypotrophy say anything about the truth behind “muscle confusion?” (1:07:10) #Quah question #3 - Is it ok to train to failure if I'm only focusing on a muscle group once a week? (1:15:08) #Quah question #4 - Is bodybuilding healthy? (1:21:10) Related Links/Products Mentioned Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! May Promotion: MAPS Starter Bundle and MAPS Spilt 50% off! **Promo code MAYSPECIAL at checkout** Visit NutriSense for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout** Why do we Need Protein? - Mind Pump Blog Crypto Advertisements Are Everywhere: The Consumer Isn't A Moron Warren Buffet Just Took Another Shot at Bitcoin. What Does He Know That You Don't? Researchers find Amazon uses Alexa voice data to target you with ads YouTube Algorithms Don't Turn Unsuspecting Masses Into Extremists, New Study Suggests Supreme Court says leaked abortion draft is authentic; Roberts orders investigation into leak Warning Labels on Sugary Drinks: Do They Work? Visit Oli Pop for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 15% off your first order** Caldera Lab clinical trial Preference for watching a movie for the first time at a theater instead of via a streaming service in the United States from November 2018 to June 2020 Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Mind Pump #1417: How To Get Stubborn Arms To Grow Mind Pump #1745: How To Pack On Muscle To Your Lagging/Stubborn Body Parts How Phasing Your Workouts Leads to Consistent Plateau Free Workouts – Mind Pump Blog 3 Tips for Better Muscle Growth – Mind Pump Blog Mind Pump #1542: How Bodybuilders Ruined Weight Lifting For Everyone Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jeremy L. Buendia (@jeremy_buendia)  Instagram Chris Bumstead (@cbum)  Instagram

Drive with Dr. Peter Attia Podcast Notes Key Takeaways Spend as much time as possible working on dynamic stability, static stability, strength trainingTraining “zones” are really a function of the underlying system you are referring to whether it's heart rate based or power basedMost people spend too much time in zone 5 and not enough in zone 2The limits of human performance for truly going “all out” is about 10 seconds – look at the difference between Olympians in the 100m versus 200mTraining for longevity: work backwards from 100 years old and think about what you physically have to do to be happy with your life (e.g., play with grandkids, get up from the floor, garden, bike ride, etc.)There is an increase in mortality with reduction in grip strength and loss of quad muscleLife generally takes place in zone 2 and zone 5 so this is what we want to train“Stability is the cornerstone upon which you do everything” – Dr. Peter AttiaPeter's current exercise routine: M-W-F lift (split upper and lower body); Tu-Th-Sat zone 2 cardio; Sun zone 2 cardio then zone 5 cardioRead the full notes @ podcastnotes.org View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter In this special episode of The Drive, we have pulled together a variety of clips from previous podcasts about exercise to help listeners understand this topic more deeply, as well as to identify previous episodes which may be of interest. In this episode, Peter discusses his framework for exercise, what he's really optimizing for, and how to train today to be prepared for a good life at age 100. He describes the importance of strength and stability, and why deadlifting is an important tool to consider for longevity. Additionally, he details why training in zone 2 and zone 5 is important, gives a primer on VO2 max, and describes the most effective ways to engage in those types of exercise. Finally, Peter reveals his current exercise routine. We discuss: What is Peter optimizing for with his exercise? [3:00]; Preparing for a good life at age 100: Training for the “Centenarian Olympics” [6:00]; The importance of preserving strength and muscle mass as we age [21:45]; The value of deadlifts for stability and longevity when done properly [27:30]; The importance of zone 2 aerobic training [35:45]; The most effective ways to engage in zone 2 exercise [40:00]; Zone 5 training and VO2 max [44:15]; A primer on VO2 max [52:00]; Stability—the cornerstone upon which all exercise and movement relies [1:03:00]; Peter's current exercise routine [1:07:45]; More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Drive with Dr. Peter Attia Podcast Notes Key Takeaways Big reasons weight loss efforts might be failing: (1) Your wearable is probably not accurately tracking the actual calories burned during exercise; (2) People notoriously underreport energy/calorie intake (not intentionally, we often skip the handful of nuts or berries, but it all adds up); (3) Food labels are allowed up to 20% errorA calorie is a calorie, it's a scientific measure of energy – but all sources of calories are not created equalPeter's rule of thumb: never do two bad things back to back – if you miss exercise today, be sure to exercise tomorrow; if you eat a cheat meal, make your next meal betterIf you want to lose weight specifically, you will need to do some form of restriction on time or calories – could be calories, fat, carb, unprocessed food, fasting, etc.The best diet is the one you can stick to! A lot of weight loss is really reprogramming habits and behaviors, more than any specific dietary dogmaYou need to exercise! If you are focusing on cutting carbs and food restrictions, you are stepping over dollars to pick up penniesProtein and calories are the most important things to consider in your diet – how you distribute carbohydrates and fat should be based on what you can adhere to and tolerateWork your muscles to the full range of motion to maximize hypertrophyTraining frequency is more of a tool to distribute volume than it is a hypertrophy stimulusSupplementing for hypertrophy training: whey, creatine monohydrate, maybe citrulline – you can skip BCAAs as long as you're getting high-quality protein in your dietProtein powder red flags: (1) Stay away from companies pitching “proprietary blends”; (2) Make sure brand isn't nitrogen spiking (don't want glycine on the label); (3) Watch out for unrealistic claims or “most anabolic” type marketingRead the full notes @ podcastnotes.org View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder, and previous guest on The Drive. In the first half of this episode, Layne dives deep into the topic of energy balance, including the role that macronutrients and calories play in weight loss. He describes how many people struggle with tracking food and calories on their own across a variety of diets and how all of this can impact nutritional habits and behaviors. In the second half of the episode, Layne discusses the importance of protein and weightlifting for improving one's body composition and increasing muscle mass. He explains how he would prescribe different training and nutrition programs for two hypothetical clients—a 50-year-old female who is entering menopause and wants to improve her health, and a 40-to-50-year-old male who wants to maximize muscle mass. Additionally, Layne discusses a number of supplements that could potentially benefit a training program including whey protein, branch chain amino acids, creatine, nitric oxide boosters, and more. We discuss: Defining energy balance and the role of calories [2:30]; Defining a calorie, whether they are all created equal, and how much energy you can extract from the food you eat [8:00]; Factors influencing total daily energy expenditure [12:15]: The challenge of tracking energy expenditure accurately, and the thermic effect of different macronutrients [23:30]; Challenges of sustained weight loss: metabolic adaptation, set points, and more [34:45]; Weight loss strategies: tracking calories, cheat meals, snacks, fasting, exercise, and more [40:45]; Sitting in discomfort, focusing on habits, and other lessons Layne learned as a natural bodybuilder [52:15]; Commonalities in people who maintain long-term weight-loss [1:01:15]; Does a ketogenic diet result in greater energy expenditure? [1:03:15]; The metabolic benefits of exercise, muscle mass, and protein intake [1:15:00]; The impact of lean muscle and strength on lifespan and healthspan [1:20:00]; Hypothetical case study #1: Training program for 50-year-old female [1:27:45]; Muscle protein synthesis in a trained athlete vs. untrained individual following a resistance training program [1:31:30]; Protein and amino acids needed to build and maintain muscle mass [1:37:15]; Nutrition plan for the hypothetical 50-year-old woman starting to build lean muscle [1:42:45]; Dispelling myths that excess protein intake increases cancer risk through elevations in mTOR and IGF [1:55:30]; Hypothetical case study #2: Training program for a 50-year-old, trained male wanting to increase muscle mass [2:04:00]; Maximizing hypertrophy while minimizing fatigue—is it necessary to train to muscular failure? [2:11:30]; Ideal sets and reps for the hypothetical 50-year-old male interested in hypertrophy [2:16:15];   Maximizing hypertrophy by working a muscle at a long muscle length [2:22:15]; Recommended lower body exercise routines and tips about training frequency [2:24:00]; Nutrition plan for the hypothetical 50-year old male wanting to add muscle [2:29:00]; Cycling weight gain and weight loss when building lean muscle mass, and expectations for progress over time [2:33:30]; Supplements to aid in hypertrophy training [2:38:30]; More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Modern Wisdom Podcast Notes Key Takeaways “I deliver an incredible workout that also happens to be rehabbing your body…physical therapy and exercise don't have to be two different things.”– Ben PatrickRemoving pressure from your knee is actually a counterintuitive actionYou're communicating to your body that you don't need that area to be robust with circulation and strengthImproving your mobility allows you to access new muscle tissue that you couldn't hit beforeBe willing to go backward before you go forwardsATG (ass to grass) split squat is Ben's favorite mobility exerciseFull range of motion exercises improve flexibility and strengthYou have to be just as strong moving in reverse as you are going forward“Get stronger in reverse of what hurts” – Ben PatrickIt's really hard to be the person in the gym not doing the status quo exercise routineBut doing so is not only physically rewarding but also mentally. You're building the resiliency to do what's best for you.Continue reading for Ben's essential knee exercisesRead the full notes @ podcastnotes.orgBen Patrick (Knees Over Toes Guy) is an athletic coach and an author. Keeping our bodies bulletproof is something everyone wants as they age. Bad knees, backs and shoulders not only stop you from doing the things you want in sport, but then begin to suck the enjoyment out of your life too. Ben has some solutions. Expect to learn the 3 most important exercises to maximise your body's robustness, what Ben's biggest takeaways have been from Andrew Huberman, the relationship between flexibility and strength, how to make your shoulders more mobile and less painful, the optimal training frequency to see results and much more... Sponsors: Join the Modern Wisdom Community to connect with me & other listeners - https://modernwisdom.locals.com/ Get a Free Sample Pack of all LMNT Flavours at https://www.drinklmnt.com/modernwisdom (discount automatically applied) Get 20% discount on the highest quality CBD Products from Pure Sport at https://bit.ly/cbdwisdom (use code: MW20) Get 15% discount on Craftd London's jewellery at https://bit.ly/cdwisdom (use code MW15) Extra Stuff: Check out Ben's website - https://www.atgonlinecoaching.com Buy Ben's book - https://amzn.to/37M5USu  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/ 

Drive with Dr. Peter Attia Podcast Notes Key Takeaways Fat oxidation, carbohydrates, and lactate are connected – lactate is the byproduct of glucose utilizationThe capacity to transport lactate through high-intensity exercise is trainableWell-trained & elite athletes have an amazing ability to oxidize lactate in mitochondria – but everyone gets to a point where the effort can't be sustained, the difference is how long it takes you to get therePeople with metabolic syndrome who are characterized by having poor mitochondrial function cannot do an exercise oxidized with lactate because they produce lactate but can't oxidize the lactate (their slow-twitch muscles don't have mitochondria to use fat so rely on glucose)A reasonable measure of how zone 2 should feel: you can carry out a full conversation, maybe not as comfortably as if you weren't exercising, but still without much strain – the other person will know you're exercising but you are understandableZone 2 is necessary for mitochondrial health, high intensity is necessary for glycolytic efficiency (which you can improve in just a matter of months if consistent)Ideal training protocol: 4 days of zone 2 training lasting 60-90 minutes + 1 day of anaerobic/high-intensity effortHigh-intensity suggestion: keep it simple – 4 minutes high effort, near heart rate max + 4 minutes of recovery x 4-5 cyclesPSA: to be considered a zone 2 workout, you need to spend the entire duration in zone 2 for the benefit – not just an average of zone 2 oscillating faster and slower periodsRead the full notes @ podcastnotes.org View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Episode Description: Iñigo San-Millán is an internationally renowned applied physiologist and a previous guest on The Drive. His research and clinical work focuses on exercise-related metabolism, metabolic health, diabetes, cancer metabolism, nutrition, sports performance, and critical care. In this episode, Iñigo describes how his work with Tour de France winner Tadej Pogačar has provided insights into the amazing potential of elite athletes from a performance and metabolic perspective. He speaks specifically about lactate levels, fat oxidation, how carbohydrates in food can affect our lactate and how equal lactate outputs between an athlete and a metabolically unhealthy individual can mean different things. Next, he discusses how Zone 2 training boosts mitochondrial function and impacts longevity. He explains the different metrics for assessing one's Zone 2 threshold and describes the optimal dose, frequency, duration, and type of exercise for Zone 2. Additionally, he offers his thoughts on how to incorporate high intensity training (Zone 5) to optimize health, as well as the potential of metformin and NAD to boost mitochondrial health. Finally, he discusses insights he's gathered from studying the mitochondria of long COVID patients in the ICU. We discuss: The amazing potential of cyclist Tadej Pogačar [3:00]; Metrics for assessing athletic performance in cyclists and how that impacts race strategy [8:30]; The impact of performance-enhancing drugs and the potential for transparency into athletes' data during competition [17:00]; Tadej Pogačar's race strategy and mindset at the Tour de France [24:00]; Defining Zone 2, fat oxidation, and how they are measured [26:45]; Using fat and carbohydrate utilization to calculate mitochondrial function and metabolic flexibility [35:45]; Lactate levels and fat oxidation as it relates to Zone 2 exercise [40:00]; How moderately active individuals should train to improve metabolic function and maximize mitochondrial performance [51:45]; Bioenergetics of the cell and what is different in elite athletes [57:30]; How the level of carbohydrate in the diet affects fuel utilization and power output during exercise [1:08:30]; Glutamine as a source for making glycogen—insights from studying the altered metabolism of ICU patients [1:15:00]; How exercise mobilizes glucose transporters—an important factor in diabetic patients [1:21:00]; Metrics for finding Zone 2 threshold—lactate, heart rate, and more [1:25:00]; Optimal Zone 2 training: dose, frequency, duration, and type of exercise [1:41:15]; How to incorporate high intensity training (Zone 5) to increase VO2 max and optimize fitness [1:51:15]; Compounding benefits of Zone 2 exercise and how we can improve metabolic health into old age [2:01:45]; The effects of metformin, NAD, and supplements on mitochondrial function [2:05:15]; The role of lactate and exercise in cancer [2:13:30]; How assessing metabolic parameters in long COVID patients provides insights into this disease [2:19:00]; The advantages of using cellular surrogates of metabolism instead of VO2 max for prescribing exercise [2:25:45]; Metabolomics reveals how cellular metabolism is altered in sedentary individuals [2:33:45]; Cellular changes in the metabolism of people with diabetes and metabolic syndrome [2:39:15]; and More. Sign Up to Receive Peter's Weekly Newsletter Connect With Peter on Twitter, Instagram, Facebook and YouTube

Huberman Lab Podcast Notes Key Takeaways Training frequency is important for every adaptation you are seekingIn general: strive to work all joints through all ranges of motions throughout the weekThe different methods of exercise aren't about what's good or bad or right or wrong, but what adaptation do you want?Hypertrophy training & anaerobic training give you the most physiological adaptations across the most categoriesThe driver of strength is intensity but the driver of hypertrophy is volumeSoreness is not a barometer of an effective or good workout! You want to feel the muscle group worked but should hover around a soreness of 3 out of 10Intentionality in exercise matters: are you doing enough to check the box or are you focusing on contracting your muscle groups?You're better off cutting your workout short and hitting a focused 30 minutes than going through the motions for 60 minutesBreathing properly during & after exercise is critical for telling your body you're safe: (1) maintain a breath-hold during the lowering/eccentric most dangerous part of the movement & exhale on the concentric portion; (2) try physiologic sigh for 2-5 minutes post-workout and/or between strenuous bouts (double inhale through the nose followed by long exhale through mouth)The interference effect has recently been debated but overblown – zone 2 cardio in and of itself will not blunt strength or hypertrophy – what matters more is your calorie supply and the type of cardio you're doing; running (constant eccentric pounding) will have a greater consequence than bike riding  The interference effect is not something most of us need to worry about when comparing the benefit of well-roundedness for overall physiologic healthSample weekly schedule for endurance: do something once a week that gets you to max heart rate (roughly 220-age) x 4-8 bouts; 150-180 minutes zone 2 training; strength & hypertrophy training supplementTraining protocols should be based on your points of failure – where are you weak and need work?Speed, power, strength training tips: pick 3-5 exercises, 3-5 reps, 3-5 sets, take 3-5 minutes rest between, train 3-5 days per week – (85% 1RM for strength; 40-70% 1RM for power)Hypertrophy target: a minimum of 10 working sets, per muscle group, per week, 5-30 reps per setEndurance training isn't just about how long you can work, it's about maintaining joint integrity and allowing muscles to not fatigue when you need them to engage heavy or fast (even standing up)“You did not get hurt deadlifting because deadlifts are dangerous. You only get hurt deadlifting because you either got in a bad position – you got in a bad position because you either started in a bad position or you ended up in a bad position. You did too much volume, too much intensity, or too much complexity.” – Dr. Andy GalpinFoundation for proper fluid intake per day = bodyweight/2 (in ounces)Galpin equation for fluid replenishment during exercise or demanding activity: start exercise hydrated with electrolytes (not just water) then every 15 minutes consume (in ounces) your body weight (in pounds) / 30Be judicious in determining whether you're pushing yourself for adaptation (i.e., pushing stress and not worried about recovery) – or optimization which is the opposite and requires balanceRead the full notes @ podcastnotes.orgMy guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and we review specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR https://hubermanlab.com/tour Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Thorne https://www.thorne.com/u/huberman Huberman Lab Social & Website Instagram Twitter Facebook TikTok Website Newsletter Dr. Andy Galpin Links Twitter Instagram Website Published Work Absolute Rest For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Dr. Andy Galpin, Strength & Endurance Training   (00:03:08) The Brain-Body Contract  (00:03:55) AG1 (Athletic Greens), Thesis, InsideTracker (00:08:20) Adaptations of Exercise, Progressive Overload  (00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness (00:27:30) Modifiable Variables of Strength Training, Supersets   (00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy  (00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction  (01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept  (01:10:48) Mind-Muscle Connection  (01:16:16) Mental Awareness  (01:27:57) Breathing Tools for Resistance Training & Post-Training  (01:37:25) Endurance Training & Combining with Strength (01:51:20) Tools: Protocols for Endurance Training (02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle  (02:16:35) Hydration & the Galpin Equation, Sodium, Fasting    (02:35:57) Cold Exposure & Training   (02:43:15) Heat Exposure & Training  (02:53:47) Recovery   (03:04:02) Tool: Sodium Bicarbonate (03:17:26) Tool: Creatine Monohydrate (03:20:08) Absolute Rest (03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer

Knowledge Project Podcast Notes Key Takeaways Don't force sleep, it's dangerous to stay awake in bed for long periods of time“You'd never sit at the dinner table waiting to get hungry, so why would you lie in bed waiting to get sleepy?” – Matthew WalkerPavlov's Classical Conditioning: your brain will begin to bond a negative association with your bed and being awakeTarget a sleep efficiency of 85%-90% (time spent in bed asleep)The harder you try to sleep, the harder it becomesDon't count sheep, take yourself on a long mental journey. Take your mind off of itself.“The snooze button is the perennial expression of the human frustration of chronic lingering sleep debt”– Matthew WalkerExperiment: If you regularly set an alarm clock, would you wake up at that same relative time without the alarm clock?If no, you're probably operating in a sleep deficitAlcohol and Caffeine before bed reduce your body's ability to benefit from sleepAlcohol is the opposite of a sleep aid, it is a sedative and sedation is not sleepTry to cut off caffeine consumption 10 hours before bedContinue reading for specific biological responsesMatthew mentions some methods for combatting insomnia and sleeping betterCognitive Behavioral Therapy for Insomnia (CBT-I)Sleep Restriction and Behavioral Therapy for InsomniaHow to Determine Your Chronotype and Ideal Sleep ScheduleRead the full notes @ podcastnotes.orgRenowned sleep scientist Matthew Walker discusses everything you need to know about what a better night's sleep can do for your life, and how to prioritize and perfect the way you sleep. Walker breaks down how to identify when you need more sleep, how to deal with insomnia, the best devices to track your sleep, and some unconventional sleep hygiene tips, including why it's never a good idea to count sheep. Walker is a Professor of Neuroscience and Psychology at the University of California-Berkeley, and is also the founder and director of the Center for Human Sleep Science. He has published over 100 scientific research studies on the impact of sleep on human brain function, and he is the author of the 2017 book, Why We Sleep: Unlocking the Power of Sleep and Dreams.   -- Want even more? Members get early access, hand-edited transcripts, member-only episodes, and so much more. Learn more here: https://fs.blog/membership/ Every Sunday our Brain Food newsletter shares timeless insights and ideas that you can use at work and home. Add it to your inbox: https://fs.blog/newsletter/ Follow Shane on Twitter at: https://twitter.com/ShaneAParrish

MInd Pump Podcast Notes Key Takeaways The ideal program for your body is always individualized – if you purchase pre-written programs, run through the first time as written for a baseline then change based on your body and goalsRegularly practice lifts you want to improve at lighter weights to nail down technique – that will allow you to identify sticking points, correct, and eventually increase weightThe hips and ankles move in many planes of motion – the knee only moves in one – when it lacks stability, it shifts around and depends on ligaments to stabilize and causes pain and problems“Tightness is your body's way of trying to create stability where there isn't any.” – SalIt's an old school chiropractor move to say that your left and right side aren't the same length – get checked out by a physician to assess whether there's truly a difference in limb lengthOften what we think are significant imbalances or differences in lengths of limbs are just tightness in musclesFor in-season and offseason training, keep incorporating the adaptation you're pursuing (e.g., keep doing cardio if training for a race)In season, your goal is to manage stress on the body and avoid injury – not go for PRs and push trainingOffseason is the time to push training and push performanceThis can't be stressed enough: be intentional about mobility workRead the full notes @ podcastnotes.orgIn this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: One of the best treatments clinically proven to help with depression and anxiety is exercise. (4:02) The recover/maintain mentality for training athletes. (19:25) Mind Pump on their high school pictures. (26:46) Magic Spoon is here to help you make your protein intake. (32:05) A high school football update with Justin: Establishing a good offseason training program for his kids. (35:20) Actions speak louder than words. (40:46) At what point should the Government block monopolies from happening? (48:47) The word is out on Vuori. (54:36) Netflix may be falling behind the pack. (57:14) #ListenerLive question #1 – How can I get stronger in the big three lifts to benefit an upcoming powerlifting competition? (1:00:20) #ListenerLive question #2 – What are some ways to correct my knee pain when squatting? (1:12:31) #ListenerLive question #3 – What can I do when my right side doesn't match the left side? (1:27:29) #ListenerLive question #4 – How would you train in-season versus off-season? (1:36:00) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com January Promotion (#1): NEW YEAR'S RESOLUTIONS SPECIAL BUNDLE OFFERS January Promotion (#2): MAPS Anabolic 50% off **Code “JANUARY50” at checkout** Mind Pump #1655: The Best Natural Treatment For Anxiety & Depression Strengthen your mood with weight training – Harvard Health Super Bowl-contending Buffalo Bills cut squats from their workouts during the season — and trainers say that may explain why they're the least-injured team in the playoffs Visit Magic Spoon for an exclusive offer for Mind Pump listeners! All-In Podcast E64: Antitrust standards & enforcement, tech repricing, lab leak obfuscation, E63 reactions & more Microsoft to buy Activision in $68.7 billion all-cash deal Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Netflix Stock Gets Pummeled, Closing At Lowest Level Since April 2020 After Disappointing Earnings & Wall Street Downgrades – Update Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout** MAPS Powerlift MAPS Fitness Prime Pro MAPS Prime Pro Webinar The SOLUTION to Knee Pain & Hip Pain (MIND PUMP) Luna Physical Therapy MAPS O.C.R. MAPS Fitness Performance Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Chamath Palihapitiya (@chamath)  Twitter Ben Patrick (@kneesovertoesguy)  Instagram

MInd Pump Podcast Notes Check out the Mind Pump episode page. A good workout routine will incorporate exercises in all planes of movementRotational and lateral exercises enhance training longevity and build more stabilityIf you've hit a plateau with your exercises, try these tips to vary: change tempo, change between barbell and dumbbell, switch out movements for 3 weeksYou need a program with both bilateral and unilateral movements – build a strong base with bilateral movements then incorporate tougher unilateral movementsTo know whether you need vitamins, get your blood levels tested and supplement with anything you are deficient inLook for a nutritionist who addresses behavioral components to eating and is not just trying to get you on a specific macro plan without looking at the whole pictureRead the full notes @ podcastnotes.orgIn this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to switch up exercises for max gains, if unilateral movements are more beneficial than bilateral movement, whether vitamin supplementation is necessary if you eat a balanced diet, and good qualities (or red flags) to look for in a nutritionist. Mind Pump Fit Tip: Most workout programs suck because they lack these two components. (4:22) How you can make money on ANYTHING these days. (12:43) Yet another reason why the guys are happy to be working with Regenerative & Sports Medicine. (18:52) How the Metaverse is already crossing a fine line. (29:28) Welcome to the ‘Shadow Banned' Club, Adam! (32:55) The Great “no shoes on kids” Debate. (44:24) The proper order of the Caldera regimen. (49:00) Pandemic effects may have lowered baby IQs, a study says. (53:18) #Quah question #1 – How often should I switch up my lifting exercises for max gains? (1:00:08) #Quah question #2 – Are unilateral movements more beneficial than bilateral movements? (1:06:38) #Quah question #3 – Is vitamin supplementation necessary if you eat a balanced diet? (1:12:27) #Quah question #4 – What are good qualities (or red flags) to look for in a nutritionist? (1:16:49) Related Links/Products Mentioned EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF **Promo Code – “RESIST20” at checkout** December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout** The Hip Airplane - Squat University Squat University – YouTube '90 Day Fiancé' Stephanie Matto Claims She Makes $100k By Selling Farts in Jar MP Hormones Mind Pump #1607: How To Optimize Your Hormones With Dr. Rand McClain Metaverse: First reported case of sexual harassment in Horizon Worlds Mind Pump IGTV Wine Weed Wife All-In with Chamath, Jason, Sacks & Friedberg Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount** The Genius Life 207: 5 Holiday Hacks to Prevent Fat Gain | Sal di Stefano Children born during pandemic have lower IQs, US study finds Mind Pump #1630: Ten Ways To Break Through A Plateau Mind Pump TV - YouTube Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Squat University (@squat_university)  Instagram Layne Norton, PhD (@biolayne)  Instagram Max Lugavere (@maxlugavere)  Instagram Mike Boyle (@bodybyboyle)  Instagram

MInd Pump Podcast Notes Check out the Mind Pump episode page. Losing 5 or 10 pounds is different from trying to lose 100 pounds – it's helpful to hire a psychologist or have a confidant to really get to the root cause of weight gainYou don't have to count calories and track obsessively to lose weight – focus on building habits and discipline9 out of 10 tips are about improving self-awareness and not tracking or counting anythingWeight loss has to come from a place of self-love and self-care – not self-hate and shameExercise and nutrition has to be something you see as an improvement to your life and wellness, not punishmentThe weight loss journey does not happen overnight: set realistic goals that will challenge you beyond your current state but are attainableKeeping weight off is about building a good foundation of habits and discipline, understanding it will take about a year to lose 100 poundsRead the full notes @ podcastnotes.orgIn this episode Sal, Adam & Justin cover ten things a person should  do to successfully lose a lot of weight. The psychological challenges of choosing to lose 100 pounds. (2:29) The Biggest Loser distortion of reality. (5:20) Ten Things a Person Should Do to Successfully Lose a lot of Weight. #1 – Hire a therapist or enlist someone you trust & who loves you. (12:34) #2 – Ditch the motivation hype and understand the importance of discipline & good habits. (17:20) #3 – Focus on strength over the scale. (22:15) #4 – Increase activity through daily habits. (25:52) #5 – Eat your calories and NOT drink them. (30:07) #6 – Avoid heavily processed foods. (33:02) #7 – Create barriers between yourself and your impulses. (35:33) #8 – Be mindful and slow down while eating. (39:54) #9 – Prioritize protein. (43:51) #10 – Hire a nutritionist. (46:17) Related Links/Products Mentioned MAPS Fitness Products Black Friday Sale is LIVE! **Promo code “BLACKFRIDAY” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners! 6 Years after The Biggest Loser, Metabolism Is Slower and Weight Is Back Up Strength is Protective – Mind Pump Blog What is NEAT and Why Should You Care About it? - Mind Pump Blog Mind Pump #1037: How Ultra-Processed Foods Are Making You Fat, Sick, & Weak Chewing Your Food: Is 32 Really the Magic Number? Mind Pump #1690: Eight Holiday Hacks To Prevent Fat Gain Why do we Need Protein? - Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Paul Chek (@paul.chek)  Instagram

Huberman Lab Podcast Notes Key Takeaways Heavy lifting increases testosterone release which has important benefits for muscle growth, ligament and tendon health, and bone densityTraining protocol to increase testosterone: 6 x 10 protocols (6 sets of 10 reps) at 80% of 1RM with 2-minute rest between sets – work at acload you can sustain intensity over all 10 repsIf the goal is muscle growth, stick to high-intensity loads 2x per week and lower intensity (but higher volume) the remainder of your workoutsIf you're trying a new diet or exercise program, stay consistent for 12 weeks to train adaptation and stay in tuned with where the body is along the wayUse the trainability of the body to your advantage! Don't be stuck on a fixed routine for exercise, nutrition, or recovery – be deliberate in your protocolsFor the most benefit, periodize cold exposure: use it less when trying to maximize muscle growth or power; use more post-race or major events before the next training blockTeach the body to preferentially use a specific fuel source through diet & exercise manipulation – fat at low intensity, carbohydrate at high intensityYou're better off having a shorter duration of training with higher quality than prolonging a mediocre sessionRead the full notes @ podcastnotes.orgIn this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.    Thank you to our sponsors: ROKA - https://roka.com/ -- code "huberman" Helix - https://helixsleep.com/huberman  Headspace - https://headspace.com/specialoffer     Dr. Duncan French: Instagram - https://www.instagram.com/dr_duncan_french LinkedIn - https://www.linkedin.com/in/duncan-french-phd-a41bb9122   Our Patreon page: https://www.patreon.com/andrewhuberman    Supplements from Thorne: http://www.thorne.com/u/huberman    Social: Instagram - https://www.instagram.com/hubermanlab  Twitter - https://twitter.com/hubermanlab  Facebook - https://www.facebook.com/hubermanlab  Website - https://hubermanlab.com  Newsletter - https://hubermanlab.com/neural-network    Timestamps: 00:00:00 Dr. Duncan French  00:02:27 Roka, Helix Sleep, Headspace 00:05:44 Duncan's Background in Exercise Science 00:11:45 How Certain Exercises Increase Testosterone 00:16:22 What Kind of Training Increases Testosterone & Growth Hormone? 00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods 00:25:25 Training Frequency & Combining Workout Goals   00:29:35 How Stress Can Increase or Decrease Testosterone  00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth 00:46:55 Skill Development 00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition  00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance 00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis 00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating” 01:05:00 Duncan's Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship) 01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance 01:12:40 Voluntarily Switching Between Different States of Arousal 01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna 01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data 01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute 01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 

Drive with Dr. Peter Attia Podcast Notes Key Takeaways At age 15 Lance wanted to be an Olympian so he turned his efforts to cycling fullyThere was a clear change in cycling from 1993-1994, marked by a significant uptick in prevalence and potency of performance-enhancing drugsErythropoietin and blood transfusions were rampant in the sport during Lance's rise – Lance used them no more, no less – in many ways, the backlash he received is probably because of how poorly he treated peopleMost major Performance Enhancing Drugs (PED) busts weren't because athletes were failing drug tests; it was because people were caught with paraphernalia and banded substances on them or in their carOne area Lance voiced regret is that Livestrong was implicated in his PED use when the organization was completely separate and really doing a lot of good at the time (Livestrong has since recovered)  Lance is in a place where he's not living in regret, but learned from his past and acknowledges there were different ways to get where he wantedThe sport of cycling started more of an effort to clean up by 2007Read the full notes @ podcastnotes.orgLance Armstrong is a legendary figure in professional cycling having won seven consecutive Tour de France titles but also a controversial figure facing scrutiny for the use of performance enhancing drugs. In this episode, Lance takes us through his meteoric rise to one of the most famous athletes in the world and his equally accelerated fall from grace. Lance describes how he persevered through his brutal diagnosis of testicular cancer before rattling off a historic run of seven consecutive Tour de France titles all while facing tremendous scrutiny for his alleged use of performance enhancing drugs such as EPO and cortisone. Lance opens up about his decision to come clean about his use of performance enhancing drugs, the remorse for how he treated other people during that time in his life, and the personal growth that's helped him emerge on the other end of that. Finally, Lance recounts some of favorite stories from his cycling career, reflects on his legacy, and explains how he stays fit at age 50. We discuss: What everyone wants to know—yes and no questions [2:15]; Lance's childhood and beginnings of a great athlete [4:15]; Lance's realization that he had a knack for racing after his first pro race at age 15 [13:00]; The move to cycling full time and a desire to compete in the Olympics [16:30]; Metrics tracked early in Lance's career and his time with Motorola team [20:00]; The grueling nature of the Tour de France and the beginnings of serious drug usage in cycling [27:00]; The impact of EPO on cycling performance [35:15]; Testicular cancer diagnosis—denial, torturous symptoms, and treatment [38:15] Livestrong is born [50:45]; Return to cycling post-cancer and a crossroad in Lance's career [53:45] Lance's rise to prominence in the late 90s and the growing use of EPO in the sport [1:00:00]; Racing in the early 2000's, blood transfusions, and rivalry with Jan Ulrich [1:12:00]; Retirement in 2005 and a comeback in 2009 [1:22:45]; Lance's decision to come clean and tell the truth [1:27:30]; Growth through downfall: learning from his mistakes and helping others after their own fall from grace [1:33:00]; Moving forward: Living his life, reflecting on his legacy, the state of Livestrong [1:42:30]; Turning back the clock: Advice Lance would give to his 15 year-old self [1:46:45]; Keeping fit at age 50 [1:51:00]; More. Learn more: https://peterattiamd.com/ Show notes page for this episode: https://peterattiamd.com/LanceArmstrong  Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/ Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/ Connect with Peter on Facebook | Twitter | Instagram.  

MInd Pump Podcast Notes Key Takeaways The “secrets” of jacked prisoner inmates is pretty simple: (1) frequency, (2) consistencyAnecdotally, former inmates are known to break up their day with 2-4 blocks of exercise throughout the dayBest glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good morningsBuilding stronger glutes is not just about choosing the movement, you have to mitigate any quad dominance that might be taking place by starting with activation sets (e.g., donkey kicks, glute bridges, etc.)Do not bench press with feet off the floor! You will reduce the effectiveness of move because stability comes from the lower bodyRead the full notes @ podcastnotes.orgIn this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how men get jacked in prison if they are not eating in a calorie surplus, good glute exercises to build the butt, bench pressing with feet off the floor, and how the Mind Pump founders connected and decided to start the show. Adam addresses the haters in his DM's. (4:41) The difference between discipline and motivation. Plus, the importance of having a trust circle. (7:42) Another example countering the risk of consuming too much dairy fat. (28:34) Dairy or nut milk with your Organifi Gold Juice? (32:52) Mind Pump Recommends, Star Wars: Visions and What If…? on Disney+. (38:03) Another glowing review for the benefits of Caldera. (40:33) What is the deal with vaccine mandates and the Black Lives Matter (BLM) movement? (42:10) #Quah question #1 – How do men get jacked in prison if they are not eating in a calorie surplus? (50:20) #Quah question #2 – What are some good glute exercises to build the butt? (58:01) #Quah question #3 – What do you think about bench pressing with feet off the floor? (1:01:18) #Quah question #4 - How did you guys get connected to start Mind Pump? (1:06:04) Related Links/Products Mentioned  September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners! Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout** Watch Star Wars: Visions | Disney+ What If...? | Disney+ Originals Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount** BLM leader in NYC threatens national 'uprising' over 'racist' vaccine mandates after three Texas women attacked hostess at Carmine's in vax passport feud Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout** Mind Pump #1362: What You Can Learn About Building Muscle from Inmates, Gymnasts and Sprinters  Mind Pump #1640: Five Steps to Build Muscle Without Adding Fat  Mind Pump #1370: The 4 Reasons Your Butt is Not Building  How To Grow Your Glutes (FREE Butt Building Guide) Vince GiRonda's Guillotine Press Mind Pump Podcast – YouTube Mind Pump Free Resources

Artificial Intelligence Podcast Podcast Notes Key Takeaways “There is an issue with goal setting, nobody teaches you how to transition from the goal to reality”– Travis StevensTravis never identified as an Olympian. He is proud of Travis, not proud of Travis the Olympian.You should take pride in the skillset, not the title“Stories aren't always about winning, they're about continuing to fight”– Lex FridmanTravis' horrifying injury history and Olympic challenges to get to the podium are a testament to the process oftentimes being more valuable than the result“If I can't find my endpoints, that means everyone else has given up before me” – Travis StevensTravis doesn't comprehend athletes that don't make weight – it means that you gave up a long time ago, prior to stepping on the scaleAlthough, he doesn't believe nutrition should be the focal point of a weight cut or fight preparationIt's only suffering if you expect the other side – the cost/benefit of your nutrition can be managed by what your mental expectations from the food are“I want a Snickers bar when I'm tired. I need a little sugar, it makes me feel better, what do you want me to do?”– Travis StevensThis analysis can be applied to many things in our lives, happiness/success is subjective and rarely lives in a narrativeMain principles of Judo: Having the lowest center of gravity and making your opponent unbalanced (derives from pulling, faking shots, subtle head movements)Travis doesn't always know how he's going to win, but he knows how to make it very difficult for you to win“The number one skillset Judo is going to teach you is the ability to give people false hope”– Travis StevensRead the full notes @ podcastnotes.orgTravis Stevens is the 2016 Olympic Judo silver medalist and BJJ black belt. Please support this podcast by checking out our sponsors: – Justworks: https://justworks.com – Indeed: https://indeed.com/lex to get $75 credit – MasterClass: https://masterclass.com/lex to get 15% off – Eight Sleep: https://www.eightsleep.com/lex and use code LEX to get special savings EPISODE LINKS: Travis's Website: https://www.travisstevensgrappling.com/ Travis's Twitter: https://twitter.com/judosilencer Travis's Youtube Channel: https://www.youtube.com/c/TravisStevensgrappling Travis's Instagram: https://www.instagram.com/judosilencer PODCAST INFO: Podcast website: https://lexfridman.com/podcast Apple Podcasts: https://apple.co/2lwqZIr Spotify: https://spoti.fi/2nEwCF8 RSS: https://lexfridman.com/feed/podcast/ YouTube Full Episodes: https://youtube.com/lexfridman YouTube Clips: https://youtube.com/lexclips SUPPORT & CONNECT: – Check out the sponsors above, it's the best way to support

Knowledge Project Podcast Notes Key Takeaways Hunger came from not having resources as other kids had what Chris Bosh wanted“Now it's about the glory, the name on the back of my jersey, it's about me establishing who I am,” – Chris BoshIt was about putting everything into the game and hoping to get something in returnEmulation becomes a part of you, when you stop thinking about it; you put your own spin on it“The ultimate pinnacle for the athlete is to go out there and express yourself without thinking,” – Chris BoshBosh believes that you make better decisions with snap judgments, instead of over-analyzingThe fundamentals are the keys to greatnessMany great NBA players do not get enough credit for their fundamentalsThe reason Michael Jordan was so successful was because of his fundamentals (how he disabled other players with angles and footwork)The big secret is to work now and worry later (do not look worried on the court, mid-game)Evaluate what you did wrong, but only after it is all overMeanwhile, keep your presence on the courtThe days you don't feel like it, those are the days you have to workThat is when the magic happensRead the full notes @ podcastnotes.orgTwo-time NBA champion and 2021 Basketball Hall of Fame inductee Chris Bosh goes in-depth on the skills it takes to become a winner on the basketball court and in life. On this episode Bosh discusses the rare combination of talent and hunger, emulating others before becoming your own person, individual success vs. team success, the subjective traits that set championship teams apart, what it means to lead by example, where confidence comes from, and so much more.   Bosh is widely regarded as one of the best big men of his generation and was part of the Basketball Hall of Fame's celebrated Class of 2021. An 11-time NBA All-Star and 2008 Olympic Gold medalist, Bosh won two NBA titles with the Miami Heat after being drafted fourth overall in the 2003 NBA Draft by the Toronto Raptors. He spent 13 seasons in the NBA and is the author of the 2021 memoir, Letters to a Young Athlete.   Go Premium: Members get early access, ad-free episodes, hand-edited transcripts, searchable transcripts, member-only episodes, and more. https://fs.blog/membership/   Every Sunday our newsletter shares timeless insights and ideas that you can use at work and home. Add it to your inbox: https://fs.blog/newsletter/

High Intensity Health Podcast Notes Key Takeaways Exposing your body to extremes, like deliberate cold exposure, can reteach your brain and body how to handle struggle which can improve both mental and physical well-beingOur environment is so regulated (temperature, comfort, food) that we have lost our natural response to the struggleBenefits have been seen in both autoimmune conditions as well in psychological conditions and emotional regulationCold immersion has a way of targeting concentrated relief where you need it mostSubstitute your afternoon coffee with a cold shower and test your energy levelsHarness internal calmness rather than competing against yourselfAny amount of cold is a good amount of cold. If you're uncomfortable, you're doing the work.Coldness, duration, and routines can all varyAs you age, your fat cells lose the ability to undergo the process of thermogenesis which can lead to obesityIntentional cold exposure and mental regulation can induce thermogenesis without shivering and, as a result, the burning of more brown fatRead the full notes @ podcastnotes.orgCold exposure has many health (metabolic and immune) benefits. We catch up with Adrianne and Jason of Morozko Forge to discuss the many health benefits linked with cold therapy. Support your vitamin D levels with Essential Fatty Nutrients by MYOXCIENCE Nutrition: http://bit.ly/vitamin-d-k-2-blend Save with code: Podcast Get this shirt! http://bit.ly/3yHzXlo Save on the Morozko Forge System with code HIH At Home Unit: https://www.morozkoforge.com/product-page/cold-plunge-ice-bath   For wellness Centers: https://www.morozkoforge.com/product-page/ice-bath-for-sale Link to Video, Notes and Resources: Key Time Stamps: https://bit.ly/2YwOkwK 0:00 Intro 0:20 Acclimating to cold 2:08 Vitamin D Levels Decline in the Fall 3:00 Cold plunge and metabolic health 2:53 Cold and Circadian Rhythm 3:54 The Best Plunge 4:00 DIY Stock tank 4:19 Why the Morozko Forge 4:58 The Shivering response 5:30 Starting with cold showers 5:58 Fat loss and cold exposure 21:30 How Morozko Forge Started 24:17 Benefits of Hormetic Stress 30:20 How long to plunge 34:00 the power of cold 37:00 Best time to plunge 31:50 Cold and the Brain 47:27 Using cold to enhance circulation 52:16 How Adrienne used cold exposure to heal her autoimmune conditions 60:00 Depression and cold exposure 1:03:00 Keeping your plunge cold and clean 1:08:00 Shivering with the cold

Drive with Dr. Peter Attia Podcast Notes Key Takeaways When considering interventions, ask: what is the risk of harm? If you do X what is the probability of benefit? What is the opportunity cost?The benefit of Continuous Glucose Monitoring (CGM) for people without diabetes is really is the insight it provides and the behavior change it can sparkThe value of the first 90 days with CGM is mostly insight and raising awareness without changing behavior – then it flipsRead the full notes @ podcastnotes.orgIn this “Ask Me Anything” (AMA) episode, Peter and Bob answer numerous follow-up questions to recently discussed deep-dive topics such as the use of continuous glucose monitors and getting the most from zone 2 exercise. They also discuss the incredible feats of cyclists in the Tour de France through the lens of the amazing performance physiology required from these athletes. Additionally, Peter ties the conversation together by sharing his foundational framework when considering different interventions, even in the absence of data from a randomized controlled trial. If you're not a subscriber and listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #26 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here. We discuss: Peter's foundational framework when considering different interventions [1:30]; Applying Peter's framework to the idea of using a CGM [8:00]; Why certain fruits have a bigger impact on glucose, and the limitations of a CGM can tell you [16:00]; Importance of paying attention to insulin, and the prospects of a continuous monitor for insulin levels [20:00]; How exercise impacts glucose and peak glucose numbers to stay under [24:15]; Impact of anxiety on stress on glucose, and why it's important to calibrate your CGM [26:30]; The five main tools for managing blood glucose numbers [33:45]; Benefits of moving or exercising after a meal, and where ingested carbohydrates get can be stored [37:15]; How to make decisions about an action or intervention in the absence of data from a rigorous, randomized controlled trial [40:30]; The incredible athletic feats of Tour de France cyclists [48:30]; Different modalities for doing zone 2 exercise: running, rowing, cycling, and more [1:00:15]; Proxies for knowing your in zone 2 short of using a lactate monitor [1:07:30]; Monitoring lactate for zone 2 exercise [1:10:00]; and More. Learn more: https://peterattiamd.com/ Show notes page for this episode: https://peterattiamd.com/ama26/  Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/ Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/ Connect with Peter on Facebook | Twitter | Instagram.  

Ben Greenfield Fitness Podcast Notes Key Takeaways “You can't be successful in thinking if your body isn't healthy and fit.” – Keith RaboisFor better body composition, do morning workouts in a fasted stateKeep the majority of carbohydrate macros for dinner to have energy & stamina for the morning workoutTips for two-a-day exercise: keep more complex lifts and strength training for afternoon/evening; space workouts around 8 hours apartHeart rate indicators of fitness and recovery: resting heart rate, heart rate variability, two-minute recoveryGood sleep is critical! It's worth the effort to experiment with tools, supplements, devices to optimizeThe biggest opportunity for innovation is in personalization and tailoring is the biggest area for fitness and health spaceMost current guidance and technology suffers from the law of averages and doesn't account for differences in people's genetics and biologyRead the full notes @ podcastnotes.orgBenGreenfieldFitness.com/Keith Keith Rabois is the General Partner at Founders Fund. He has a unique background as an entrepreneurial executive and investor. Since 2000, he has been instrumental in driving five startups from their early stages to successful IPOs. He has provided seed capital to another ten companies that are currently valued at over $1 B, including Airbnb, Lyft, YouTube, Wish, Yammer. Since March 2013, Keith Rabois has served as a senior partner at Khosla Ventures, a technology venture capital fund founded by Vinod Khosla. He specializes in funding early-stage companies with a primary focus in consumer, financial services and health care innovation. At the same time, Keith co-founded Opendoor, a startup which transforms the painful process of selling a home into delightful and immediate experience. At KV, Rabois has led investments in a broad array of startups including, DoorDash, Stripe, Thoughtspot, Affirm, Even Financial and Piazza. Over the prior decade, he forged several of the most important new social and commerce platforms. Keith began his career in the industry as Executive Vice President of Business Development & Public Policy at PayPal [NASDAQ: PYPL, later acquired by EBAY] and subsequently served in influential roles at LinkedIn [NYSE: LNKD] and as a chief operating officer of Square [NASDAQ: SQ]. But he's also a bit of a fitness and optimization nerd, often heard championing the value of fitness, sleep and heart rate tracking, and recently leading 'big tech' scions in Miami fitness bubble, as a recent news article cited "The former PayPal exec, who has invested in LinkedIn, Square and Yelp, is teaching a Barry's Bootcamp class in Miami with tech industry insiders", where he was quoted as saying that he believes the future of fitness in a post-pandemic world will be a combination of at-home meets in-person workouts. “I think the future will be a hybrid. Resistance training is a critical ingredient for everybody's workout and it's very difficult for people to do strength training at home. People need both guidance and form correction. I think some people will allocate some time to training at home just for convenience, then people like to get inspired with in-person classes -- running next to someone on a treadmill urges you to run faster; seeing other people lifting dumbbells encourages you to lift heavier weights, plus you're in a community meeting new people and engaging with new people. Some people will take one or two classes a week and then exercise on their own." During our discussion, you'll discover: -How Keith measures his health through the heart rate...08:30 -A typical workout for Keith...12:20 -How Ben and Keith track and manage their sleep...22:55 -Keith and Ben's big wins in caring for the body and brain...28:55 -Supplements and biohacks Keith uses to enhance sleep...45:48 -What Keith has for breakfast...50:45 -Hacks in the workplace...54:45 -What a typical day looks like for both Keith and Ben...57:40 -What things in the fitness and biohacking industry excites Keith...1:04:20 -Flaws with the exciting, yet underachieving personalized health services and products industry...1:08:55 -And much more... Episode sponsors: -The Boundless Cookbook -Organifi Gold -Four Sigmatic -Kion Aminos -Clearlight Saunas Extensive show notes, including links to all products and resources Ben and Keith mentioned can be found at BenGreenfieldFitness.com/Keith

MInd Pump Podcast Notes Key Takeaways The best way to improve pull-ups is to practice pull-ups frequently, at a low intensity – just doing 1-3 reps oftenLow-intensity band-assisted pull-ups are beneficial in building strength until you can wean off Once you can do a few pull-ups without assistance, start adding in 1-2 reps with load to see big improvements To build arms: low reps, high weight for compound moves; high reps, low weight for isolation moves Work with a few different angles in each set of bicep and triceps training for max growthDevelop shoulders to increase definition in biceps and tricepsIf you want to be strong in the real world – don't use a lifting belt; if you want to be strong in the gym – use a lifting belt when you're pushing your maxesBe careful with lifting belts because they change muscle recruitment patterns and you can become dependent for lifts To recover from overtraining: get a good night of sleep, keep hydrated, be sure to hit protein intake, stay active with mobility and stretching – deep tissue massage and infrared sauna if possibleRead the full notes @ podcastnotes.orgIn this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to train for pull-ups, growing arm size, whether lifting belts are necessary for heavy lifting, and methods for recovering faster from overtraining. Mind Pump's vacation workout tips. (4:46) The guys recap their vacations with their families: Kauai adventures, moving pains, and leaps in growth. (6:35) Is Adam falling in love with golf? (21:43) Barbequing with Adam Schafer. (24:25) You look strong. (31:01) Study: Do trans athletes have an advantage? (33:35) Inflation's silver lining? (35:22) Kevin Hart's birthday surprise for the ages. (36:10) Injuries in sports and the most gruesome one the guys have seen in person. (37:52) Mind Pump's nutrition secrets while vacationing. (45:57) #Quah question #1 – What's the best way to train for pull-ups? (51:13) #Quah question #2 – I want to grow the size of my arms. Are heavy weights and low reps better or lower weight and higher reps? (57:52) #Quah question #3 – Are lifting belts necessary for heavy lifting? (1:02:38) #Quah question #4 – What is everyone's method for recovering faster from overtraining? (1:09:28) Related Links/Products Mentioned July Promotion: MAPS HIIT and the No BS 6-Pack Formula 50% off!  **Promo code “JULYSPECIAL” at checkout** Visit Butcher Box for this month's exclusive Mind Pump offer! How does hormone transition in transgender women change body composition, muscle strength and haemoglobin? Systematic review with a focus on the implications for sport participation It's not certain rising wages will be enough to outpace inflation Kevin Hart Llama Jake Paul shows off shiny new Conor McGregor necklace of knockout by Dustin Poirier Viral video sparks conspiracy theory on when Conor McGregor broke his leg at UFC 264 Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout* Visit Brain.fm for an exclusive offer for Mind Pump listeners. Stop Working Out And Start Practicing - Mind Pump Media Rubberbanditz Resistance Band Set How To Do A Pull Up | Banded Pull Up Regression (TRY THIS) - Mind Pump TV Mind Pump #1417: How To Get Stubborn Arms To Grow Build Your Triceps with Angles – Mind Pump TV Build Your Biceps with Angles – Mind Pump TV Visit NED for an exclusive offer for Mind Pump listeners! MAPS Fitness Anabolic | Muscle Adaptation Programming System Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Kevin Hart (@kevinhart4real)  Instagram Jake Paul (@jakepaul)  Instagram Conor McGregor (@thenotoriousmma)  Instagram

MInd Pump Podcast Notes Key Takeaways When starting a new routine, don't rush into adding an extra training even if you feel recovered – the optimal dose of exercise for results is not the same as the maximum your body can handle For core imbalances try bird-dog and contralateral movements for priming but be deliberate about form and technique It's critical to perfect form, improve imbalances, and increase the maximum range of motion before loading movements If form breaks down when loading: (1) reduce the number of reps; (2) lean into it and incorporate isometric holdsA better squat with lighter weights will give you better results than a heavier squat where form breaks downRead the full notes @ podcastnotes.orgIn this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions via Zoom. It doesn't have to be a birthday or holiday to send someone some flowers! (4:11) Mind Pump Recommends, ‘This is Pop' on Netflix. (5:05) Sal's HUGE monumental change! (20:14) The controversy around John McAfee's death. (22:04) The challenge of sacrificing in your sport in pursuit of getting bigger and stronger. (32:19) What's really in your Subway tuna sandwich? (42:23) Is it good luck if a bird poops on you? (48:42) Mark Bell is a BIG fan of LMNT. (53:16) Adam's concoction with Magic Spoon blueberry cereal. (55:54) #Quah question #1 – Would it make sense to add another training day if my recovery is good? (59:16) #Quah question #2 – What program would you recommend to build my shoulders? (1:04:41) #Quah question #3 – Where do I start if I have a muscle imbalance? (1:09:42) #Quah question #4 - Is it better to lay off heavier weights if I am focusing on mobility and technique? Or keep driving home technique while doing my heavy lifts? (1:16:44) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com June Promotion: MAPS Prime, Prime Pro, and the Prime Bundle 50% off!  **Promo code “JUNEPRIME” at checkout** Visit From You Flowers for an exclusive offer for Mind Pump listeners! This Is Pop | Netflix Official Site The Mathematical Genius of Auto-Tune T-Pain: Usher's comments about Auto-Tune made me depressed for 4 years T-Pain: NPR Music Tiny Desk Concert John McAfee dead of apparent suicide in Spanish jail after court approves his extradition to U.S. on tax charges UFC Legend Jon Jones Packs On 40 Pounds In Anticipation Of Heavyweight Fight Is Subway selling real tuna or is it fake? Test finds no tuna DNA. Mark Bell's Power Project EP. 540 - Sal Di Stefano - Resistance Training Does More Than You Think Visit Drink LMNT for an exclusive offer for Mind Pump listeners! Visit Magic Spoon for an exclusive offer for Mind Pump listeners! The Breakdown Recovery Trap, Why You Aren't Progressing – Mind Pump Blog MAPS Fitness Performance | Muscle Adaptation Programming System MAPS Strong | MAPS Fitness Products - Mind Pump Media MAPS Fitness Anabolic | Muscle Adaptation Programming System The Most Overlooked Muscle Building Principle – Mind Pump Blog MAPS Fitness Prime | Muscle Adaptation Programming System MAPS Prime Webinar How To PROPERLY Do The Bird Dog Exercise – Mind Pump TV MAPS Prime Pro Webinar MAPS Fitness Prime Pro | Muscle Adaptation Programming System Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jon Jones (@jonnybones)  Instagram Stan “Rhino” Efferding – CSCS (@stanefferding)  Instagram Mark Bell (@marksmellybell)  Instagram

Huberman Lab Podcast Notes Key Takeaways Endurance exercise enhances the ability of the brain and body to work for longer periods of time High intensity and long duration endurance training improves brain function by oxygenating the brain and delivering more nutrients to neurons“The reason we quit is rarely because our body quits; our mind quits.” – Dr. Andrew HubermanFive main drivers of effort in the body: neurons, muscle, heart, blood, and lungsThe source of energy in the body depends on the duration of activity – if you hit a wall, try increasing the pace to tap into other fuel sourcesEndurance training seems to improve brain function more than strength or hypertrophy training Muscular endurance training protocol: 3-5 sets of 12-100 repetitions (but 12-25 is reasonable for most people) with a rest period between 30-180 secondsFor muscular endurance, try isometric holds, compound exercise, kettlebell swings – but no eccentric loading Long duration endurance training protocol: one set of anything longer than 12 minutes Anaerobic HIIT endurance protocol: 3-12 sets with a ratio of work to rest at 3:1 (e.g., 30 seconds work: 10 seconds rest) – or – a ratio of 1:5 (e.g., 20 seconds hard work: 100 seconds rest)Aerobic HIIT endurance protocol: 3-12 sets with 3:1 ratio (e.g., 30 seconds work: 10 seconds rest) – or 1:1 ratio (e.g., 30 seconds work: 30 seconds rest)Read the full notes @ podcastnotes.orgThis episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training that can benefit our brain and various systems of our body. I discuss the fuel systems they each rely on and how to build up your capillary beds in muscle, and in the brain to increase oxygen utilization or improve postural endurance. I discuss efficiency of effort and maximizing quality of effort, as well as the simplest hydration formula. I review how our heart literally gets stronger (as a muscle) when we oxygenate muscles properly and ways to warm up with and improve respiration/breathing. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources. As always, both science, mechanism and tools are discussed throughout.   Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com Join the Neural Network: https://hubermanlab.com/neural-network   Mechanistic review of training adaptations: http://perspectivesinmedicine.cshlp.org/content/8/6/a029769.full.pdf Example Protocols: https://hubermanlab.com/how-to-build-endurance-in-your-brain-and-body/   Timestamps: 00:00:00 Introduction 00:05:45 Why Everyone Should Train Endurance 00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network 00:11:28 How To Maintain Muscle 00:12:56 Endurance: It's Not What You Think, Crossover With Brain Function 00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones 00:18:00 The Vital Need For Oxygen: But Why? 00:19:00 What Allows Us To Endure (Anything)? 00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting 00:22:50 Why You Quit: It IS All In Your Mind 00:27:19 The “90% Mental” Myth 00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones) 00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key 00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity 00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube) 00:37:15 The 4 Kinds of Endurance 00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience 00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component 00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing 00:51:31 Long Duration Endurance: 12 minutes or More, One “Set”, Efficiency of Movement 00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain 01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic 01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key 01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization 01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems 01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume 01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain? 01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts 01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears 01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful 01:31:00 Increasing Motivation & Adrenaline 01:32:10 Eliminating the “Side Cramp” With Physiological Sighs 01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use 01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink 01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training 01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training 01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training 01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing 01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine 01:56:00 Programming Examples; Concurrent Training 01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine 02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Huberman Lab Podcast Notes Key Takeaways The ability to isolate and contract muscle hard will tell you about the ability to grow that muscleWeight training and resistance training is used for two distinct purposes: (1) systemic effects or (2) isolating muscleTo increase muscle growth something needs to happen to trigger muscle tissue to change: either stress, tension, or damageOne of the most predictive markers of aging is the ability to jump and the ability to stand up quicklyThe better you are at contracting and isolating muscles, the faster you will get desired effects to those musclesResistance training 5x per week at 30-80% (depending on the goal) of 1 rep max is required to maintain muscle To increase explosiveness and speed, work at a lower percentage of 1RM and move weights as fast as you can To get stronger, slow down and increase time under tension to isolate the muscle and encourage hypertrophyChange up regime: the nervous system adapts quickly at the beginning but slows with timeIdeal training protocol to stimulate testosterone release: 6 sets of 10 repetitions with 120-sec rest between repsThree tests to assess systemic recovery: (1) heart rate variability; (2) test grip strength in the morning; (3) test carbon dioxide tolerance first thing in the morningTo improve strength training performance and muscle growth: (1) stay hydrated with adequate salt and electrolytes; (2) consume creatine daily; (3) consume beta-alanine; (4) ingest sufficient leucine from high-quality protein Read the full notes @ podcastnotes.orgIn this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.   Thank you to our sponsors: InsideTracker - https://insidetracker.com/huberman Belcampo - https://belcampo.com/huberman Headspace - https://headspace.com/specialoffer   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com Join the Neural Network: https://hubermanlab.com/neural-network   Timestamps: 00:00:00 Introduction 00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com 00:12:45 Muscle Is A Slave To the Nervous System 00:16:22 Why We Have A Brain 00:17:38 Flexors, Extensors, & Mutual Inhibition 00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP 00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone 00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver 00:27:30 Leveraging Lactate To Enhance Brain Function 00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function 00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good. 00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman's Principle 00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used 00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons 00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not) 00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort 00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal 00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger 00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure 00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions 01:00:09 How Long Should Weight Training Sessions Last 01:01:35 Training Duration & Volume 01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons 01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized 01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance 01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release 01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion 01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic 01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery 01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance 01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold 01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress 01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate 01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium 01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT 01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores 01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency 01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work 01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work 01:58:58 What Time Of Day Is Best To Resistance Train? 01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Drive with Dr. Peter Attia Podcast Notes Introduction “Resistance training is the most powerful tool to change body composition and arguably overall health too.” – Layne NortonAs you approach lower levels of body fat, spend more time in maintenance than deficitThe benefits of fasting really depend on your goals: if you are looking to maintain your current muscle mass, incorporate fasting; if you are looking to maximize lifts, PR and build strength – reconsiderMetabolism is not an on/off switch: you are always burning and storing fat simultaneously – and – synthesizing and degrading protein at the same timeWe need to look at things mechanistically: nutrients and hormones are not exclusively good or bad – we have to look at the context The most powerful predictor of longevity past age 65 is how much lean body mass you haveIt’s not impossible – but – it may be tougher to build muscle on a ketogenic diet because carbohydrates blunt muscle breakdown Consistency in exercise and nutrition partly requires forming a new identity: instead of “I run” – think, “I am a runner”You don’t have to be motivated to exercise or eat well – make it part of what you do and who you are to maintain consistency Ask yourself how you can get better, not how you can be like someone else Read the full notes @ podcastnotes.org Layne Norton is a physique coach, a natural professional bodybuilder and powerlifter, and holds a Ph.D. in nutritional sciences. In this episode, Layne explains how he became interested in weightlifting and fitness both professional and academically. He provides insights into preventing and managing injuries while using consistency and determination to boost his professional success in bodybuilding and powerlifting. Peter and Layne also review the science of body composition and what’s really driving muscle growth, including the role of nutrition, supplements, and a number of important and misunderstood hormones important to muscle protein synthesis. Furthermore, Layne stresses the importance of maintaining muscle mass even while losing fat for improving metabolic health and longevity and provides the keys to developing healthy habits.    We discuss: Layne’s childhood and why he gravitated towards weightlifting and bodybuilding [2:45]; Layne’s academic path, overcoming ADHD, and kicking Adderall [11:45]; Paradoxical observations about expertise, and Layne’s career transition to health and fitness [22:00]; The power of persistence and resilience in the face of setbacks [32:15]; Battling injuries, managing back pain, and setting lifting records [43:00]; Bodybuilding vs. powerlifting: comparing and contrasting the training approaches [57:15]; Cutting weight without losing muscle mass: exercise and dietary protocols, fasting, and a look at the literature [1:06:00]; Muscle protein synthesis and the importance of leucine [1:25:30]; Nitrogen balance and muscle protein synthesis, and the regulatory role of hormones for fat flux and muscle growth [1:37:00]; What’s really driving muscle growth: intrinsic vs. systemic factors, IGF, and hormone signaling [1:46:30]; The role of protein, carbohydrates and insulin on muscle growth and preservation, and the importance of context when interpreting study results [1:55:30]; Clarifying the role of cortisol—a misunderstood hormone [2:07:45]; The problem with studies trying to isolate one nutrient [2:15:00]; The important role of inflammation from exercise [2:19:25]; Keys to preserving muscle, and the value of habits, consistency, and resilience [2:23:30]; and More. Learn more: https://peterattiamd.com/ Show notes page for this episode: https://peterattiamd.com/LayneNorton  Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/ Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/ Connect with Peter on Facebook | Twitter | Instagram.

Mike Cernovich Podcast Podcast Notes Key Takeaways “You are only as old as your arteries” Dr. Brett OsbornBloodflow impacts everythingFrom cognitive function to erectile function, and general healthThe goal of Zone 2 training is to improve your aerobic fitnessIt was scientifically shown that as your aerobic fitness increases, your heart health and mitochondrial function increaseThe lower your heart rate, the more effective is your heart at pumping bloodA zone 2 workout might be a 2.5-hour speed walkZone 2 Training might seem boring at firstYou can combine that with audiobooks or podcastsMike sees it as also training patience and willpower80-20 Training80% of your workouts should be in Zone 220% of your workouts should push you to your maxWhat Mike noticed in his hill sprints after introducing Zone 2 TrainingHe is able to sprint faster than usualHis heart works less than it used toHis heart rate goes back to its baseline level faster“How do you live a better life? You make better choices. How do you make better choices? You need better information” Mike CernovichMike highly recommends tracking your health metricsRead the full notes @ podcastnotes.orgFor notes / sources mentioned, go to Rokfin.com/Cernovich